When Is The Best Time to Take CoQ10?

CoQ10 supplements provide many health benefits for men and women, but when is the best time to take CoQ10? Read on to find out!

By Dr. Kenosha Gleaton, fertility expert and OBGYN

If you have a lot of supplements in your vitamin routine, you may have a hard time figuring out when to take them all. So, does it matter what time of the day you take your CoQ10? Let’s talk about it.

What Is CoQ10?

Coenzyme Q10 is a naturally occurring nutrient found in all of our cells. CoQ10 is extremely important for producing energy and fighting off free radicals, and is found in abundance in some parts of the body like the testes, eggs, and ovaries. [1] This is because of CoQ10’s important role in mitochondria, everyone’s favorite call back from Biology 101. Without an adequate amount of CoQ10 in the body, we would likely experience a decrease in muscle strength, brain function, increased oxidative stress, and failure of many organ systems. [2] 

What Are The Benefits of CoQ10?

There have been many observed benefits of CoQ10 supplementation, including:

Egg and Embryo Health

Many of us are aware that female fertility seems to decline after a certain age. After 35, there is a noticeable decrease in egg quality and a continuous decrease in ovarian reserve. While not much can be done to significantly increase AMH levels, there is some evidence that supplementing with CoQ10 can alleviate the natural decline that comes with aging. [3] Improved egg quality, pregnancy outcomes, and improved embryo quality are just a few of the observed benefits. Another study concluded that a high presence of CoQ10 in ovarian fluid is correlated with high pregnancy rates. [4] So if you’re TTC, CoQ10 may be a great addition to your prenatal vitamin. 

Sperm Health

CoQ10’s role in fertility is also observed in sperm health. A meta-analysis concluded that supplementing with coenzyme Q10 showed an increase in sperm count, sperm concentration, and sperm motility. [5] In other words, CoQ10 helps sperm move more efficiently, and increases the number of sperm found in semen samples, increasing the chances of conception. Support male fertility with Natalist’s male prenatal vitamin. 

Heart Health

That’s right, your heart can also benefit from CoQ10! Evidence shows that increasing supplementation of CoQ10 is correlated with improved blood pressure, lower amounts of low-density lipoproteins (LDL), AKA “bad” cholesterol, and increased amounts of high-density lipoprotein (HDL), AKA “good cholesterol”. [6] CoQ10 was even helpful for surgical patients by strengthening the heart and protecting against post-surgery complications. [7]  Read Which Is Better For Heart Health, CoQ10 or Fish Oil? 

Aging

The jury is still out on whether or not we can recommend CoQ10 for blanket anti-aging properties, but we do know that CoQ10 naturally decreases with age, and supplementation can help remedy damaged skin and immune function.  [8-10] Data also shows that CoQ10 serum levels may help to predict age-related problems like  early detection of dementia. [11] 

Best Time of Day to Take CoQ10?

So when is the best time to take CoQ10, morning or night? It’s important to know how the body utilizes it. CoQ10 in the form of ubiquinone is fat-soluble, meaning it’s best absorbed when it can bind and dissolve in fats or oils. [12] Fat-soluble vitamins, such as vitamin K, vitamin A, vitamin E, and vitamin D, are stored in the body for later use as needed. That being said, it doesn’t make much of a difference whether you take your CoQ10 at night or in the morning, but it is recommended you take it with a meal. [12] If you tend to skip breakfast, taking CoQ10 with dinner would be the better option for you. Your body may still be able to break it down as needed, but it will have a much easier time doing so with the help of fats or oils in your food. Taking CoQ10 or any fat-soluble vitamin on an empty stomach may lead to side effects such as a stomach ache. [13] 

What Vitamin (or Foods) Should Not Be Taken With CoQ10?

Research shows that CoQ10 may interact negatively with blood thinners, blood pressure medications, and chemotherapy medications. [16] You should always consult with a healthcare provider before taking any new medications or supplements to ensure there are no interactions. 

How Much CoQ10 Should I Take Daily?

CoQ10 is widely recommended for various ailments in different quantities ranging from 100mg - 1,200mg daily. [12] While research on this powerful antioxidant has been steady over the last 60 years, there is no universally accepted dosage for supplementation. A common recommendation is to consume anywhere from 30 to 200mg per day. [12] You should ask your healthcare provider what dosage is right for you.

Is It Safe to Take CoQ10 Every Day?

The short answer is yes, CoQ10 is likely safe to be taken every day. There is a very low chance of any toxic effects from taking CoQ10. [13] There are two different forms of CoQ10 that your body naturally converts between, a water soluble form and fat soluble form. If you were to take too much, the body could easily shed excess amounts of CoQ10 through the urine. 

There are potential side effects associated with most supplements, including CoQ10. [13] You may notice digestive upset, headaches, fatigue, rashes, or other side effects. Some drugs may also interact with CoQ10, such as anticoagulants. [13] Always speak to your provider about any supplements and medications you’re taking or considering. 

How Long Does CoQ10 Take to Work? 

If you are taking CoQ10 vitamins every day, research shows that the body will show the effects as early as two weeks into daily supplementation. [14] Some benefits may take longer than others, but plasma levels show an increase in CoQ10 levels early on, meaning CoQ10 is benefiting the body at a cellular level very quickly. 

At What Age Should You Start Taking CoQ10?

If you have ovaries, chances are your egg quality will begin to decrease after 35. [15] It’s also true that CoQ10 levels decrease in general as we age. [8] CoQ10 has been deemed safe for most people after the age of 18 and is even encouraged for some that may be prone to CoQ10 deficiency. Truthfully, there are no established guidelines on ages or dosages for CoQ10, so we recommend talking to your healthcare provider before adding any new supplements to your routine. There are some potential drug interactions with CoQ10, so be sure to keep that in mind and give your provider an updated list of any medications you are taking. [13] Learn more about what age to take CoQ10. 

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Key Takeaways

• CoQ10 is an antioxidant found in every cell in the body, and it’s vital for energy production and overall cellular function.
• CoQ10 is found in especially high concentrations in the testes, ovaries, and eggs.
• There are many potential benefits to CoQ10 supplementation, including male fertility, female fertility, cardiovascular health, and some anti-aging benefits.
• CoQ10 is fat-soluble and should be taken with a meal. This can be taken in the morning or at night, as long as it’s accompanied by fats or oils.
• CoQ10 can be taken by most people anytime after the age of 18, or sooner with a healthcare provider’s approval. Be sure to talk with your healthcare provider before adding any supplements into your routine.

References:

1. Zhang D, Keilty D, Zhang ZF, Chian RC. Mitochondria in oocyte aging: current understanding. Facts Views Vis Obgyn. 2017;9(1):29-38.
2. Primary coenzyme Q10 deficiency. Medline Plus. Accessed October 2023. https://medlineplus.gov/genetics/condition/primary-coenzyme-q10-deficiency/
3. Özcan P, Fıçıcıoğlu C, Kizilkale O, et al. Can Coenzyme Q10 supplementation protect the ovarian reserve against oxidative damage?. J Assist Reprod Genet. 2016;33(9):1223-1230. doi:10.1007/s10815-016-0751-z
4. Akarsu S, Gode F, Isik AZ, Dikmen ZG, Tekindal MA. The association between coenzyme Q10 concentrations in follicular fluid with embryo morphokinetics and pregnancy rate in assisted reproductive techniques [published correction appears in J Assist Reprod Genet. 2017 May;34(5):607]. J Assist Reprod Genet. 2017;34(5):599-605. doi:10.1007/s10815-017-0882-x
5. Salas-Huetos A, Rosique-Esteban N, Becerra-Tomás N, Vizmanos B, Bulló M, Salas-Salvadó J. The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Adv Nutr. 2018;9(6):833-848. doi:10.1093/advances/nmy057
6. Mohseni M, Vafa MR, Hajimiresmail SJ, et al. Effects of coenzyme q10 supplementation on serum lipoproteins, plasma fibrinogen, and blood pressure in patients with hyperlipidemia and myocardial infarction. Iran Red Crescent Med J. 2014;16(10):e16433. Published 2014 Oct 5. doi:10.5812/ircmj.16433
7. de Frutos F, Gea A, Hernandez-Estefania R, Rabago G. Prophylactic treatment with coenzyme Q10 in patients undergoing cardiac surgery: could an antioxidant reduce complications? A systematic review and meta-analysis. Interact Cardiovasc Thorac Surg. 2015;20(2):254-259. doi:10.1093/icvts/ivu334
8. Barcelos IP, Haas RH. CoQ10 and Aging. Biology (Basel). 2019;8(2):28. Published 2019 May 11. doi:10.3390/biology8020028
9. Knott A, Achterberg V, Smuda C, et al. Topical treatment with coenzyme Q10-containing formulas improves skin's Q10 level and provides antioxidative effects. Biofactors. 2015;41(6):383-390. doi:10.1002/biof.1239
10. Mantle D, Heaton RA, Hargreaves IP. Coenzyme Q10 and Immune Function: An Overview. Antioxidants (Basel). 2021;10(5):759. Published 2021 May 11. doi:10.3390/antiox10050759
11. Momiyama Y. Serum coenzyme Q10 levels as a predictor of dementia in a Japanese general population. Atherosclerosis. 2014;237(2):433-434. doi:10.1016/j.atherosclerosis.2014.08.056
12. Saini R. Coenzyme Q10: The essential nutrient. J Pharm Bioallied Sci. 2011;3(3):466-467. doi:10.4103/0975-7406.84471
13. Coenzyme Q10. Mayo Clinic. August 2023. https://www.mayoclinic.org/drugs-supplements-coenzyme-q10/art-20362602
14. Cooke M, Iosia M, Buford T, et al. Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr. 2008;5:8. Published 2008 Mar 4. doi:10.1186/1550-2783-5-8
15. GBD 2017 Population and Fertility Collaborators. Population and fertility by age and sex for 195 countries and territories, 1950-2017: a systematic analysis for the Global Burden of Disease Study 2017 [published correction appears in Lancet. 2019 Jun 22;393(10190):e44]. Lancet. 2018;392(10159):1995-2051. doi:10.1016/S0140-6736(18)32278-5
16. Coenzyme Q10. National Center for Complementary and Integrative Health. January 2019. https://www.nccih.nih.gov/health/coenzyme-q10