Evidence-based·Last reviewed May 30, 2026·How we grade evidence

Pyrroloquinoline Quinone

VitaminPQQBest with a meal

Useful mainly for people experimenting with mitochondrial/cognitive support, accepting weak human evidence.

Quick decision guide

May help most

people experimenting with mitochondrial/cognitive support, accepting weak human evidence

Common dosing range

10–40 mg/day (20 mg most common in research)

When to expect effects

Unclear (weeks in small studies)

Watch out for

Most evidence is animal/mechanistic or from small short-term trials; long-term safety unknown

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.

Is it worth it for you?

Use this as a quick fit check, not a diagnosis.

Worth considering if…

You want to try a mitochondrial/antioxidant cofactor and accept thin evidence
You can stick to ~20 mg/day and judge effects yourself
You tolerate it without headache or fatigue

Probably skip if…

You want proven cognitive or energy benefits in humans
You are pregnant or breastfeeding
You want established long-term safety data

Evidence at a glance

mitochondrial biogenesis

Mixed Evidence
Effect
Unclear in humans
Best fit
research-interested users; not an established indication
Time
Unclear

cognitive function and memory

Mixed Evidence
Effect
Small / inconsistent
Best fit
adults curious about cognitive support, with low expectations
Time
Weeks

Evidence for 2 uses

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

mitochondrial biogenesis

Mechanism only
Mixed Evidence

In animal and cell models, PQQ activates pathways (PGC-1a, CREB, SIRT1) that drive production of new mitochondria, and it acts as a stable redox cofactor and antioxidant. These findings are mechanistic and largely preclinical. Whether oral PQQ meaningfully increases mitochondrial biogenesis in humans is not established.

Effect size
Unclear in humans
Time to effect
Unclear
Best fit
research-interested users; not an established indication

Bottom line: The mitochondrial-biogenesis rationale is strong in animals but unproven in people.

SourceBaltic et al., 2024 — PMCHarris et al., 2013 — PubMed

cognitive function and memory

Supplement benefit
Mixed Evidence

A few small human trials, some industry-funded, report modest improvements on selected cognitive or memory measures with PQQ (often around 20 mg/day). Studies are small, short, and not consistently replicated. Evidence is too limited to consider a cognitive benefit established.

Effect size
Small / inconsistent
Time to effect
Weeks
Best fit
adults curious about cognitive support, with low expectations
Less likely
people wanting reliable cognitive improvement

Bottom line: Small studies hint at minor cognitive effects, but the evidence is weak and unconfirmed.

Evidence is mixed

The handful of small trials are inconsistent and several are industry-sponsored, limiting confidence.

SourceShiojima et al., 2022 — PubMed· conflictingBaltic et al., 2024 — PMC· conflicting
SourceShiojima et al., 2022 — PubMedBaltic et al., 2024 — PMC

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.

How to take it

1. Typical dose
10–40 mg/day (commonly 20 mg)
2. Timing
Consistent daily timing; no strict requirement
3. With food
With food, ideally containing some fat (often paired with CoQ10)
4. How long to try
Trial 8–12 weeks and reassess

What to track

Subjective energy and fatigue
Cognitive sharpness or memory
Sleep quality
Any headache

2 commercial forms

Compare the main delivery options and what they’re best suited for.

PQQ disodium salt (BioPQQ)

Used in most clinical studies and supplement formulations.

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

PQQ combined with CoQ10

Common in mitochondrial support formulas; synergy is theoretical.

Combination targeting mitochondrial energy production from multiple angles.

Safety

Know the common side effects, key cautions, and who should avoid it.

Common side effects

Occasional mild headacheOccasional fatigue

Who should avoid it

  • Pregnant or breastfeeding women (no safety data)
  • People with serious medical conditions or on prescription drugs without clinician input

Pregnancy & breastfeeding

Avoid due to absence of safety data.

Interactions

Medications affecting energy metabolism or oxidative balanceMinor

Theoretical only; no well-documented interactions

Food sources

Natto (fermented soybeans)

Amount
100 g
%DV
—

Parsley

Amount
1/4 cup
%DV
—

Green peppers

Amount
1 cup
%DV
—

Kiwi

Amount
1 medium
%DV
—

Green tea

Amount
1 cup
%DV
—

Choosing a product

What to look for on the label — and what to be skeptical of.

Look for…

Dose around 20 mg
Identified PQQ disodium salt (e.g. a branded BioPQQ form)
Combined with CoQ10 only if you want that pairing

Be skeptical of…

'Grows new mitochondria' (human effect unproven)
'Reverses aging'
'Guaranteed energy boost'

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 by claim

mitochondrial biogenesis

Baltic et al., 2024 — PMC (2024) link

Harris et al., 2013 — PubMed (2013) link

cognitive function and memory

Shiojima et al., 2022 — PubMed (2022) link

Track Pyrroloquinoline Quinone with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

Coming to App Store
Evidence-based·Last reviewed May 30, 2026·Evidence current as of May 30, 2026·How we grade evidence

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.