PQQ (Pyrroloquinoline Quinone)
The mitochondrial biogenesis activator that may create new mitochondria and protect brain cells
Also known as: Pyrroloquinoline Quinone • BioPQQ • Methoxatin
Overview
PQQ (pyrroloquinoline quinone) is a novel redox cofactor discovered relatively recently that has generated excitement for its unique ability to stimulate mitochondrial biogenesis — the creation of new mitochondria. While CoQ10 supports existing mitochondria, PQQ may actually increase their number. PQQ activates PGC-1alpha, the master regulator of mitochondrial biogenesis, and serves as an extremely potent antioxidant (5,000 times more efficient than vitamin C in redox cycling). It's found in trace amounts in foods and human breast milk. Clinical studies show benefits for cognitive function, sleep quality, and markers of inflammation. PQQ is often combined with CoQ10 for synergistic mitochondrial support.
Key Benefits
Mitochondrial Biogenesis
PQQ's most unique property is stimulating the creation of new mitochondria by activating PGC-1alpha and CREB signaling pathways. This is significant because mitochondrial decline is a hallmark of aging. No other widely available supplement has this demonstrated mechanism.
Cognitive Function
Clinical trials in Japan found that 20mg PQQ daily for 12 weeks improved attention, processing speed, and working memory in middle-aged and elderly adults. The cognitive benefits are thought to stem from enhanced mitochondrial function in brain cells and neuroprotective effects.
Sleep Quality
A clinical study found 20mg PQQ daily improved sleep quality, reduced time to fall asleep, and increased sleep duration. Participants reported feeling more refreshed upon waking. The mechanism may involve improved cortisol regulation and reduced oxidative stress.
Potent Antioxidant
PQQ is an extraordinarily efficient antioxidant — it can undergo 20,000 catalytic cycles compared to only 4 for vitamin C. This makes it 5,000 times more efficient at quenching reactive oxygen species on a per-molecule basis.
Dosage & How to Take
The standard dose is 10-20mg daily. Most clinical studies use 20mg. PQQ is effective at low doses due to its catalytic antioxidant activity. Often combined with 100-300mg CoQ10 for synergistic mitochondrial support.
| Purpose | Dose | Notes |
|---|---|---|
| General mitochondrial support | 10-20 mg/day | Standard maintenance dose |
| Cognitive enhancement | 20 mg/day | Based on Japanese clinical trials |
| Sleep quality | 20 mg/day | Take in the morning (not before bed) |
| Combined with CoQ10 | 20 mg PQQ + 200 mg CoQ10 | Synergistic mitochondrial support |
Best Time to Take
Take in the morning with breakfast. Despite improving sleep, PQQ works best taken in the morning.
With or Without Food
Take with food for better absorption.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| BioPQQ (Fermentation-Derived) | High | Most studied branded form | Produced by Mitsubishi Gas Chemical. Used in most clinical studies. |
| PQQ Disodium Salt | Good | Generic alternative | The standard supplemental form. Check for purity. |
Side Effects & Safety
Common
- Very well tolerated
- Mild headache when starting
- Vivid dreams (reported anecdotally)
Rare
- Insomnia if taken late in the day
- Mild GI upset
Contraindications
- No known contraindications
- Limited safety data in pregnancy/breastfeeding
Interactions
Synergistic — PQQ creates new mitochondria, CoQ10 supports their function
PQQ has a clean interaction profile at supplemental doses
Scientific Research
PQQ and Cognitive Function
20mg PQQ daily for 12 weeks improved attention, processing speed, and working memory in adults aged 50-70
PQQ and Mitochondrial Biogenesis
PQQ activated PGC-1alpha signaling and increased mitochondrial DNA content in human cells
PQQ and Sleep Quality
20mg PQQ daily improved sleep onset, duration, and subjective sleep quality in adults with sleep complaints
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.