What happens when you take coq10 with pqq?
Coenzyme Q10 (CoQ10) and pyrroloquinoline quinone (PQQ) are two of the most studied mitochondrial nutrients, and they work through complementary, non-overlapping mechanisms. CoQ10 sits in the inner mitochondrial membrane and acts as an electron carrier in the electron transport chain, shuttling electrons between Complex I/II and Complex III to drive ATP production. It also functions as a potent lipid-soluble antioxidant, protecting mitochondrial membranes from oxidative damage.
PQQ takes a different approach. Rather than working inside existing mitochondria, PQQ signals the cell to build new mitochondria. It activates a master regulatory protein called PGC-1alpha, along with the NRF-1 and NRF-2 transcription factors, which together coordinate the genetic blueprint for mitochondrial biogenesis. In cell and animal studies, PQQ supplementation has been shown to increase mitochondrial density.
When you take both together, you are simultaneously making more mitochondria and making each mitochondrion run more efficiently. A 2023 study in Cellular and Molecular Biology examining HepG2 cells found that the PQQ plus CoQ10 combination increased PGC-1alpha expression and cellular wound closure more than either compound alone.
Why is this important?
Mitochondrial function declines with age, and is implicated in fatigue, cognitive slowing, cardiovascular disease, and many chronic conditions. Endogenous CoQ10 production also drops after age 30 to 40, and statin drugs further deplete it by blocking the mevalonate pathway. Supporting both the number and quality of mitochondria becomes increasingly relevant the older you get.
The synergy matters particularly for tissues with high energy demand: the heart, brain, skeletal muscle, and kidneys. The heart in particular contains the highest concentration of mitochondria of any organ. Studies have suggested combined PQQ and CoQ10 supplementation may improve markers of cognitive function and reduce fatigue compared with placebo.
Importantly, this is not a case of one nutrient compensating for a deficiency in another. Both pathways are independently valuable, and combining them addresses two distinct aspects of mitochondrial health that single-nutrient strategies cannot.
What should you do?
A typical dosing strategy is 100 to 200 mg of CoQ10 (the ubiquinol form is better absorbed than ubiquinone, especially over age 40) paired with 10 to 20 mg of PQQ once daily. Both are fat-soluble, so take them with a meal containing some dietary fat such as olive oil, avocado, eggs, or nuts. Without dietary fat, absorption of CoQ10 in particular drops significantly.
Morning dosing is generally preferred. Some users report mild stimulation or vivid dreams from PQQ taken late in the day, though this is uncommon. Effects on subjective energy may take 2 to 8 weeks to become noticeable, since mitochondrial biogenesis is a gradual process.
If you are on statin therapy, the rationale for CoQ10 supplementation is particularly strong, and PQQ is a sensible add-on. Speak to your prescriber if you have any underlying cardiovascular condition.
Which specific products are affected?
Many cardiovascular and longevity-focused supplements now bundle CoQ10 and PQQ in a single capsule, often at 100 mg CoQ10 and 10 mg PQQ. Look for ubiquinol rather than ubiquinone if you are over 40 or have absorption concerns. Brand-name forms include Kaneka Ubiquinol and BioPQQ, both of which are widely studied and standardized.
Avoid bargain CoQ10 powders sold without an oil base, since dry CoQ10 has very poor bioavailability. Softgels suspended in MCT oil, rice bran oil, or olive oil are preferred. Combination products that also include acetyl-L-carnitine, alpha-lipoic acid, or magnesium are reasonable, since these also support mitochondrial function, though stacking too many actives can complicate dose adjustment.
The bottom line
CoQ10 and PQQ are a logical pairing because they target different aspects of mitochondrial health. CoQ10 optimizes the function of existing mitochondria; PQQ stimulates the body to make new ones. Both are well tolerated, with no known significant drug interactions for most people, and both have biological plausibility plus a growing (though still modest) clinical evidence base. Take them together with food, give it a few weeks to assess effect, and reduce or stop if you notice no benefit.