Pyrroloquinoline Quinone

non-nutrient/non-botanical

Take with food

What is it

Pyrroloquinoline quinone (PQQ) is a redox-active quinone cofactor found in trace amounts in plant foods and produced by bacteria. It is marketed primarily as a supplement for mitochondrial support and cognitive health.

How it works

PQQ functions as a redox cofactor that can cycle between oxidized and reduced forms thousands of times without breaking down, making it a remarkably stable electron acceptor and donor. In animal studies, PQQ stimulates mitochondrial biogenesis through activation of pathways involving PGC-1α, CREB, and SIRT1, which are central to producing new mitochondria within cells. PQQ is also a potent antioxidant capable of scavenging reactive oxygen species and is approximately 100 times more efficient at certain redox reactions than ascorbate. It has been shown in animal and cell models to protect mitochondria from oxidative damage and to support nerve growth factor signaling. While bacteria can synthesize PQQ, humans cannot, and dietary sources provide only nanogram quantities per day. Whether PQQ qualifies as an essential nutrient remains debated. Oral PQQ is reasonably well absorbed, but human clinical data on its biological effects are limited and dominated by small studies.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Cognitive function and memory

Grade D

Mixed evidence

A few small clinical trials, mostly from Japan, suggest PQQ may improve certain measures of memory and attention in older adults. Studies are small, of mixed quality, and have not been independently replicated at scale.

Sleep quality and mood

Grade D

Mixed evidence

Small studies suggest possible modest improvements in sleep quality and mood with PQQ. Evidence is preliminary and not strong enough to support routine use for these purposes.

Energy and fatigue reduction

Grade D

Mixed evidence

Often marketed for energy support, but supporting human evidence is weak. Effects on subjective fatigue, when reported, are small.

Mitochondrial biogenesis

Grade F

Limited evidence

Animal and cell studies show PQQ stimulates production of new mitochondria. Whether this happens in humans at supplement doses, and whether it translates to clinical benefits, is not established.

Antioxidant / inflammation

Grade F

Limited evidence

PQQ has demonstrated antioxidant activity in lab settings, but human clinical evidence for meaningful antioxidant benefits is essentially absent.

2 commercial forms

PQQ disodium salt (BioPQQ)

Most common branded form used in research; stable salt of PQQ.

Used in most clinical studies and supplement formulations.

PQQ combined with CoQ10

Combination targeting mitochondrial energy production from multiple angles.

Common in mitochondrial support formulas; synergy is theoretical.

Dosage

There is no established RDA for PQQ. Most supplement products provide 10 to 40 mg per day, with 20 mg being the most commonly used dose in human research. Higher doses do not have additional evidence supporting them.

When and how to take it

WHEN: PQQ does not have strict timing requirements. Taking it consistently at the same time each day is reasonable. HOW: Take with food, ideally a meal containing some fat, as PQQ is sometimes combined with CoQ10 in lipid-based formulations. Once-daily dosing is typical and sufficient.

Food sources

Food	Amount	%DV
Natto (fermented soybeans)	100 g	—
Parsley	1/4 cup	—
Green peppers	1 cup	—
Kiwi	1 medium	—
Green tea	1 cup	—

Safety

PQQ appears well tolerated at typical supplement doses. Mild headache and fatigue have been occasionally reported. There is no established Tolerable Upper Intake Level. Long-term safety data in humans are limited, with most safety information coming from short-term trials.

Who should be cautious

Pregnant and breastfeeding women should avoid PQQ supplementation due to absence of safety data. People with serious medical conditions or taking prescription medications should consult a clinician before use, given the limited human safety profile.

Interactions

Specific clinically meaningful drug interactions with PQQ are not well documented. Theoretically, its mitochondrial and antioxidant effects could interact with medications affecting energy metabolism or oxidative balance, but evidence is lacking.

Frequently asked questions

Is PQQ a vitamin?⌄

PQQ has been proposed as a possible essential nutrient, but it is not officially classified as a vitamin. Humans do not synthesize it, but dietary deficiency states have not been clearly demonstrated.

Should I take PQQ with CoQ10?⌄

The two are commonly combined in mitochondrial support formulas based on theoretical synergy. Direct evidence that the combination is superior to either alone is limited.

How long until I notice effects?⌄

If effects occur, small clinical studies have observed changes in cognitive measures over 8 to 12 weeks. Subjective effects vary widely between individuals.

Is the human evidence for PQQ strong?⌄

No. Most data come from cell and animal studies. Human trials are small and not independently replicated at scale, so claims should be treated cautiously.

Are there side effects?⌄

PQQ is generally well tolerated at typical doses. Long-term safety data in humans are limited.

References

Wikidata: Pyrroloquinoline quinone — Wikidata link
PubChem: PQQ (CID 1024) — PubChem link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.