When to take Ubiquinol (CoQ10) | PlanYourVitamins.com

What is ubiquinol (CoQ10) good for?

Short answer: Ubiquinol has potential benefits for antioxidants, cardiovascular health, reproductive health, diabetes, metabolism, athletic performance and fertility.

Ubiquinol is a particular form of coenzyme Q, an antioxidant which you are probably more familiar with under the shortened name, CoQ10. Our body is able to create CoQ10 naturally, however we benefit greatly if we can also obtain it from our diet. Meat, fish, dairy, eggs and several vegetables are rich sources of CoQ10.

Ubiquinol is the most bioavailable form of CoQ10, because it doesn't require any additional processes in order for your body to absorb it.

Benefits for cardiovascular health

A lot of research suggests that ubiquinol can improve symptoms for people suffering from heart failure, including a review of 14 studies that revealed that people with heart failure who received CoQ10 supplementation had a decreased mortality rate, and a greater improvement in their capacity to perform exercise when compared to the group that took a placebo.

These and similar findings are the reason why ubiquinol is promoted increasingly often for improving cardiovascular health.

Role in fertility

Another aspect of ubiquinol's benefits is regarding both male and female fertility. Female fertility decreases over time as the number and quality of available eggs declines with age, and it seems that CoQ10, or rather the absence of CoQ10, is directly involved in this decline.

Specifically, CoQ10 production slows as you age, which makes the female body much less effective at protecting the limited amount of eggs from oxidative damage, and studies show that CoQ10 supplementation appears to not only slow down but even reverse these effects.

Likewise, male sperm is susceptible to oxidative damage, which results in a reduced sperm count and a decrease in sperm quality, which can eventually result in infertility. Research shows that taking CoQ10 supplements can improve sperm quality and sperm count by increasing antioxidant protection.

Ubiquinol plays an important role in both male and female fertility.

Prevention of diabetes & further benefits

As you have probably gathered, oxidative stress is a big deal, and it can lead to all sorts of diseases and complications, including metabolic diseases such as insulin resistance and diabetes. A meta-analysis in 2018 revealed that CoQ10 can improve insulin sensitivity and help regulate blood sugar levels, both key factors in reducing the risk of developing diabetes.

Reducing oxidative stress also helps improve mitochondrial function, which in turn improves muscle function and efficiency by making it easier for muscles to contract and improving their ability to perform sustained exercise.

When should I take ubiquinol?

Short answer: Ubiquinol is best taken with breakfast, or with the first meal of the day, preferably including fatty foods (fish, meat, eggs, dairy, avocado, olive oil, nuts, seeds).

Ubiquinol is a fat-soluble supplement, which means that it is best absorbed when you take it with a meal, especially one that includes dietary fats.

Also, some people experience sleep disruption, or even an inability to sleep when taking ubiquinol late in the evening, so it is best taken early in the morning, with breakfast for example, in order to avoid any unwanted effects on your sleep schedule.

What does ubiquinol combine well with?

Short answer: Ubiquinol has been shown to work well together with astaxanthin, berberine, garlic extract, pine bark extract, red yeast rice extract, vitamin B9, vitamin B12, vitamin D and vitamin E.

Ubiquinol with astaxanthin, for cell function

Ubiquinol has been found to pair well with quite a few different vitamins for enhanced benefits. One prominent example is combining ubiquinol with astaxanthin, a type of reddish pigment found in many aquatic animals such as salmon and lobster.

Both have powerful antioxidant properties, and both are known to protect mitochondria from oxidative stress and improve mitochondrial function, crucial for providing the human body with the energy needed to function.

Ubiquinol with vitamin D, for cardiovascular health

Other studies have shown that ubiquinol combines well with vitamin D, especially regarding heart function, and has protective effects on cardiovascular health as well as kidney health. For example, a 2017 study in rodents found that there were additive protective effects when vitamin D was used in conjunction with CoQ10 to treat hypertension.

Ubiquinol with astaxanthin, vitamin D & vitamin B12

It is also thought that supplementation combining ubiquinol, astaxanthin, vitamin D and also vitamin B12 could enhance energy deficiencies and improve muscle health, especially for people who are following a vegetarian or vegan diet, which could lead to a deficiency in several key nutrients.

Ubiquinol with astaxanthin, berberine, red yeast rice extract & folic acid, for diabetes

Also, a meta-analysis of several studies demonstrated improvement across a variety of blood sugar markers when people diagnosed with diabetes received a treatment of ubiquinol, astaxanthin, red yeast rice extract, folic acid (vitamin B9), policosanols, and berberine.

Ubiquinol with pine bark extract & vitamin E, for diabetes

In terms of straight up antioxidant properties, one study found that a combination of ubiquinol, pycnogenol (a specific formulation of pine bark extract) and vitamin E led to a significant decrease in overall free radical levels in participants that had been diagnosed with diabetic retinopathy, a disease of the eyes caused by damage from diabetes.

Ubiquinol with aged garlic extract, for cardiovascular health

A combination of ubiquinol and aged garlic extract supplementation was found to have a positive effect on inflammatory markers associated with the progression of atherosclerosis, which is the narrowing and hardening of the arteries due to plaque buildup in the artery walls.

What are natural sources of ubiquinol?

If you are interested in achieving your daily ubiquinol intake through your diet, rich sources of ubiquinol include:

Salmon
Tuna
Sardines
Beef
Pork
Nuts
Seeds
Broccoli
Cauliflower
Spinach
Sweet potatoes
Carrots
Bell peppers
Cabbage

Ubiquinol data sources & further reading

Last updated by Asklepios on 30th January, 2025