The total daily requirement for coenzyme Q10 (CoQ10), encompassing both endogenous synthesis and external sources like food or supplements, is estimated to be approximately 500 mg per day. Notably, only a minimal amount of around 5 mg daily is typically acquired through dietary intake.^[1][2]

For supplementation, the recommended dosage usually falls within 100–200 mg per day.^[3][4][5] Although some studies have explored doses as high as 1200 mg per day,^[4], there is currently no evidence that a higher dosage offers additional benefits.

In the context of migraine prevention, a dosage of 300 mg per day of CoQ10 has been studied with positive outcomes.^[6]

CoQ10 is commonly available in capsule form, with oral administration peaking in blood levels 5–10 hours after intake, and an elimination half-life of approximately 33.19 hours.^[7]

Due to its lipophilic nature, it’s advised to take CoQ10 with fat-containing foods, and capsules should ideally be formulated with a lipophilic transport (e.g., a carrier oil) for better absorption.^[8]

Additionally, grapefruit juice, known to inhibit the transporter P-glycoprotein which mediates CoQ10 efflux in intestinal cells, has been found to enhance CoQ10 absorption when combined in vitro.^[9]