A PQQ supplement is increasingly used to support mitochondrial energy production, backed by a small but growing body of human research on pyrroloquinoline quinone, a redox molecule found naturally in certain foods. Discovered in the 1970s as a bacterial cofactor, it now draws interest from nutrition researchers for its role in building new mitochondria. This article reviews the human evidence available, the dose used in clinical trials and the precautions to know before considering a PQQ supplement.
In brief – PQQ is a natural redox cofactor that stimulates the creation of new mitochondria inside cells by activating the CREB/PGC-1alpha pathway (Chowanadisai et al., 2010, PMID 19861415). In humans, an eight week pilot trial using a PQQ supplement lowered the inflammatory markers CRP and IL-6 and changed urinary mitochondrial metabolism (Harris et al., 2013, PMID 24231099). A more recent randomized controlled trial in 34 older adults with mild cognitive impairment found higher blood BDNF and better brain oxygenation after six weeks of this compound combined with hydrogen rich water (Baltic et al., 2024, PMID 38908296). These results concern short term biological and cognitive markers, not human lifespan: no longevity trial exists in people to date. PQQ occurs in kiwi, green peppers, natto and parsley, in amounts far below the 10 to 20 mg per day used in research.
What Is PQQ?
PQQ is a tricyclic quinone first isolated in 1979 as a cofactor for bacterial enzymes. It works as a redox cofactor able to run through thousands of oxidation and reduction cycles without breaking down, unlike vitamin C or vitamin E, which are used up after a few reactions. It has no recognized vitamin status in humans and is instead classed as a dietary bioactive compound, present in small amounts in kiwi, green peppers, parsley, natto and green tea.
How Does It Act on Mitochondria?
PQQ stimulates mitochondrial biogenesis, the creation of new mitochondria inside cells. In a study on mouse liver cells, it activates the CREB protein through phosphorylation and then increases the expression of PGC-1alpha, a central regulator of mitochondrial biogenesis (Chowanadisai et al., 2010). This cascade raises the activity of citrate synthase and cytochrome c oxidase, along with the mitochondrial DNA content of the exposed cells.
- Activation of the CREB/PGC-1alpha pathway, the main driver of new mitochondria formation.
- A redox stable antioxidant effect that does not run out quickly, unlike vitamins C and E.
- Modulation of the inflammatory markers CRP and IL-6 observed in humans after supplementation.
- A suggested role in neuroprotection through higher levels of BDNF.
What the Science Shows
Human evidence on PQQ remains limited but consistent on short term biological markers. A pilot trial at the University of California, Davis in 10 volunteers over eight weeks found lower CRP and IL-6 along with a changed urinary profile of metabolites linked to mitochondrial function after daily supplementation (Harris et al., 2013).
A randomized controlled trial published in 2024 tested a combination of PQQ and hydrogen rich water in 34 people over 65 with mild cognitive impairment. After six weeks, the supplemented group showed a significant rise in blood BDNF (p=0.01) and better brain oxygenation measured by spectroscopy, along with improved cognitive orientation scores (Baltic et al., 2024). The small sample and the combination with hydrogen rich water limit how much of the effect can be attributed to PQQ alone.
No trial has measured an effect of PQQ on mortality or human lifespan: longevity data come from cell and animal models, not clinical trials.
In Practice: Who Is It For?
A PQQ supplement mainly appeals to people seeking cellular energy support: age related fatigue, recovery after exercise, or as part of a broader approach to mitochondrial health. It belongs to the same family of interest as NAD+, creatine or resveratrol, three other compounds studied for cellular energy function.
| Compound | Main mechanism | Level of human evidence |
|---|---|---|
| PQQ | Mitochondrial biogenesis (CREB/PGC-1alpha) | 2 small human trials (n=10, n=34) |
| NAD+ (precursors) | Cofactor for sirtuins and energy production | Multiple randomized trials, modest effects |
| Creatine | Rapid ATP replenishment in muscle and brain | Extensive literature, well established effects on muscle |
| Resveratrol | Presumed activation of sirtuins | Mixed results across heterogeneous human trials |
Protocol: Dose, Form and Precautions
Available clinical trials used between 10 and 20 mg of PQQ per day, in one or two doses, over six to eight weeks. No study has assessed the safety of extended use beyond a few months in humans.
- Dose studied: 10 to 20 mg per day of disodium PQQ, with or without food.
- Available forms: standalone capsules, or combinations with CoQ10 or hydrogen rich water.
- A theoretical interaction with anticoagulant treatments due to its redox activity, not formally documented in humans.
- Pregnancy, breastfeeding and chronic conditions: insufficient data, prior medical advice recommended.
According to MedlinePlus, dietary supplements are not risk free, and it recommends sticking to labeled doses, telling a doctor about any supplement use, and staying cautious in at risk groups, including during pregnancy, chronic illness or when taking multiple medications.
Frequently Asked Questions
Does PQQ Really Slow Aging?
PQQ stimulates the formation of new mitochondria in the lab and improves certain inflammatory and cognitive markers in short human trials. No study has measured an effect on human lifespan, so calling it a proven anti-aging effect would be an overstatement. Current data concern short term biomarkers, not a demonstrated slowdown of overall aging.
What Is the Difference Between PQQ and CoQ10?
Coenzyme Q10 takes part directly in the mitochondrial respiratory chain and must be replenished regularly. PQQ acts further upstream, stimulating the creation of new mitochondria through the CREB/PGC-1alpha pathway, and withstands thousands of redox cycles without breaking down. The two compounds are sometimes combined in a supplement, without a direct comparative trial in humans.
Where Is PQQ Found in Food?
PQQ is present in small amounts in kiwi, green peppers, parsley, celery, natto and green tea. Typical dietary intake stays far below the 10 to 20 mg per day used in clinical trials, which is why a PQQ supplement is used to reach those doses in research.
Is PQQ Well Tolerated Long Term?
Published trials cover six to eight weeks, with a good short term tolerance profile. No safety data exist beyond a few months in humans. MedlinePlus recommends sticking to labeled doses and seeking medical advice before any extended supplementation, particularly during pregnancy or ongoing treatment.
How Might It Affect Memory?
In a trial of older adults with mild cognitive impairment, a combination of PQQ and hydrogen rich water raised blood BDNF and improved brain oxygenation after six weeks. The small sample and the pairing with a second compound make it impossible to isolate its exact contribution to that effect.
Medical disclaimer. The information provided here is for informational purposes only and does not constitute medical advice. It does not replace a consultation. Ask a healthcare professional before changing your diet, taking dietary supplements or starting a new practice, especially if you have a medical condition, are pregnant or are under treatment. Dietary supplements do not replace a balanced diet or medical follow-up.
