What is pyrroloquinoline quinone (PQQ)?

PQQ is a redox cofactor that plays a crucial role in mitochondrial function, energy metabolism, and neuroprotection. It is a vitamin-like nutrient that can be found in foods such as parsley, green pepper, kiwi, and green tea.

How does it work?

PQQ stimulates the growth of new mitochondria, which improves cellular energy production and can protect against oxidative damage. It also acts as an antioxidant, reducing inflammation and preventing cell damage.

What are the active ingredients that are important for its medicinal properties?

PQQ is the active ingredient that is important for its medicinal properties.

What forms does it come in?

PQQ is available in supplement form as capsules or tablets.

What if I have an imbalance or deficiency?

A deficiency in PQQ can lead to decreased energy production, impaired cognitive function, and increased susceptibility to oxidative stress.

When was it first used for medicinal purposes?

PQQ was first discovered in bacteria in 1979, but its potential as a human nutrient was not recognized until 2003.

What does PQQ (Pyrroloquinoline quinone) help with?

PQQ is short for pyrroloquinoline quinone. It is a small compound found in foods like kiwi, parsley and green tea. It is also sold as a capsule.

The overall evidence grade on file is C. That means the human studies are small, early or mixed. Much of what you read about PQQ comes from cell and animal work, not from trials in people.

• Poor sleep and waking up tired
  Early evidence — small human supplement studies. In some small human studies, people taking PQQ reported better sleep. They fell asleep faster and felt more rested. The library holds no study sizes or doses for this use, so treat it as early work.
  Evidence grade C · Traditional tier T0
• Trouble paying attention or holding things in mind
  Early evidence — small human trials. Human trials have reported better attention and working memory with PQQ. Researchers suggest this comes from blood flow to the brain and better cell energy. That idea is a theory, not a tested finding in people.
  Evidence grade C · Traditional tier T0
• Inflammation and free radical damage
  Early evidence — clinical studies that measured blood markers. In clinical studies, PQQ lowered markers of inflammation in the blood. Lab work shows PQQ is one of the strongest antioxidants found in nature. Lower markers are not the same as feeling better.
  Evidence grade C · Traditional tier T0
• Memory slips that come with getting older
  Early evidence — small studies in middle-aged and older adults with memory complaints. PQQ has been studied in middle-aged and older adults who had noticed memory slips. Researchers looked at whether it slows the changes that come with age. The results were early, and the file lists no doses or numbers of people.
  Evidence grade C · Traditional tier T0
• Brain fog and fuzzy memory
  Early evidence — small human studies, plus user reports. Small human studies have reported better recall, faster thinking and more mental clarity. Many users also say their thinking feels sharper after a few weeks. User reports are not trial evidence, so keep your hopes modest.
  Evidence grade C · Traditional tier T0
• Mental tiredness, low energy and burnout
  Not yet tested in people — cell studies and user reports; no human fatigue trial on file. In cell studies, PQQ prompted cells to build more mitochondria, the parts that make energy. Some users report more stamina over time. No human trial on file has tested PQQ for tiredness or burnout.
  Evidence grade insufficient · Traditional tier T0
• Low cell energy and mitochondrial problems
  Not yet tested in people — laboratory work in human cells only. In lab work with human cells, PQQ triggered the growth of new mitochondria. Very few nutrients do this in a dish. Whether that changes how you feel each day has not been tested in people.
  Evidence grade insufficient · Traditional tier T0
• Protecting and repairing nerves
  Not yet tested in people — lab and animal work only. In lab studies, PQQ raised nerve growth factor. That protein helps keep nerve cells in good repair. This work was done in cells and animals, not in people.
  Evidence grade insufficient · Traditional tier T0

What PQQ (Pyrroloquinoline quinone) has not been shown to do

• No human study on file shows that PQQ treats or prevents dementia or Alzheimer's disease.
• The nerve growth factor finding comes from lab and animal work, so PQQ has not been shown to heal nerve damage or neuropathy in people.
• No trial on file tested PQQ in people with a diagnosed sleep disorder, such as insomnia.
• PQQ is not a stimulant, and no study on file shows a quick lift in energy from one dose.
• Blood markers of inflammation went down in studies, but no study on file shows PQQ eases a named inflammatory disease.

How to read this:

Grades run from A to D, plus "insufficient". A means several matching trials in people. B means one good trial in people. C means small, early or mixed human studies. D means the human evidence is weak or clashes. "Insufficient" means no human study is on file, only lab, animal or user reports. This page lists options, not advice. It does not tell you what PQQ will do for you. For safety, see the page on who should avoid it.

What can it help prevent?

PQQ has been shown to help prevent the following conditions and symptoms in clinical trials:

• Cognitive decline and dementia
• Cardiovascular disease
• Diabetes and metabolic disorders
• Neurodegenerative diseases
• Liver damage
• Inflammatory bowel disease
• Age-related decline in mitochondrial function

Which foods are rich in it?

Foods that are rich in PQQ include:

• Parsley
• Green pepper
• Kiwi
• Green tea
• Papaya
• Spinach
• Tofu
• Natto
• Fermented soybeans
• Oolong tea

What are possible side effects?

PQQ is generally well-tolerated with no significant side effects reported in clinical trials.

What's the recommended daily dose?

The recommended daily dose of PQQ is 10-20 mg for adults.

How many days does it take to work?

The effects of PQQ may be felt within a few days to a few weeks of starting supplementation.

What time of day is best to take it?

There is no specific time of day that is recommended for taking PQQ.

Is it best to take it with or without food?

PQQ can be taken with or without food, but taking it with a meal may improve absorption.