Also known as: Pyrroloquinoline quinone, Methoxatin, BioPQQ, PQQ disodium salt
FoundationalEmerging evidence
A compound that appears to prompt cells to build new mitochondria rather than simply supporting the ones they have. Frequently sold with CoQ10, and the two do different jobs.
Typical dose
10.0–20.0 mg per day
Morning, with food
What it is
Pyrroloquinoline quinone is a small quinone compound found in trace amounts in foods including fermented soy, kiwi, parsley and green tea.
It has been proposed as a vitamin-like compound, though it is not classified as an essential nutrient and no deficiency state has been established in humans.
It appears constantly alongside CoQ10 in supplements, and the two are frequently conflated. CoQ10 supports the function of existing mitochondria; PQQ is proposed to prompt cells to make more of them.
How it works
PQQ is reported to activate PGC-1 alpha, the master regulator of mitochondrial biogenesis, which is the same pathway endurance exercise activates.
More mitochondria would mean greater capacity to produce energy aerobically, which is why it attracts interest for endurance and for fatigue.
It is also a redox cycling agent, able to carry out thousands of oxidation and reduction cycles without degrading, which is unusual among antioxidant compounds and means a small amount goes a long way.
What the evidence shows
Human trials are small but have reported changes in markers of mitochondrial function and inflammation, and some have reported improvements in sleep quality, fatigue and mood.
Preclinical work on mitochondrial biogenesis is more substantial and forms the bulk of the case.
Trials showing improvements in exercise performance are scarce, and much of the human research is small and industry-linked. The mechanism is more developed than the outcome evidence, which is worth knowing given the price.
Dosing
Typical doses are 10 to 20 mg daily, which is small compared with most supplements and reflects the redox cycling property.
Taken with food, generally in the morning. Some users report vivid dreams or disturbed sleep taking it late in the day.
It is often paired with CoQ10 on the basis that building more mitochondria pairs sensibly with supporting the ones you have. That logic is reasonable, and it is worth knowing it comes from the mechanism rather than from trials testing the combination.
At a glance
Common forms
PQQ disodium salt, BioPQQ, Combined with CoQ10, Within mitochondrial formulas
Half-life / duration
Effects on mitochondrial markers reported over weeks
Timing
Morning, with food
Competition status
Permitted — not on the WADA Prohibited List
Category
Foundational
Safety and side effects
PQQ has been well tolerated in the trials conducted at typical doses, with headache and disturbed sleep the occasional reports.
Human safety data is limited to a modest number of short studies, and long-term data does not exist.
Speak to your doctor before use if you take regular medication or are under medical care. Not established in pregnancy or breastfeeding.
Who should avoid it
Speak to your doctor before use if you take regular medication or are under medical care. Human safety data is limited to short studies and long-term data does not exist. Not established in pregnancy or breastfeeding. Take earlier in the day if it disturbs your sleep.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
