Supplement · Brain health technique
PQQ (pyrroloquinoline quinone)
Evidence grade: Experimental
A redox-active compound found in trace amounts in kiwi, soy, and green tea that supports mitochondrial biogenesis and antioxidant defense. Often combined with CoQ10 in supplements.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Metabolic & Mitochondrial Enhancers
- Evidence grade
- Experimental
- Strength of evidence
- Low
How to practice PQQ (pyrroloquinoline quinone)
Common dose: 10–20 mg/day, ideally taken with CoQ10 and meals containing fat. Take for several weeks to gauge response. Not essential but may help with fatigue or recovery in older adults. Avoid unverified “mega-dose” products.
The evidence behind PQQ (pyrroloquinoline quinone)
Animal and small human trials suggest PQQ may stimulate formation of new mitochondria and reduce oxidative stress. Early studies show improved energy and sleep quality but limited data for cognition. Mechanistic plausibility is strong but sample sizes tiny. Generally safe and synergistic with CoQ10 or ALCAR for mitochondrial support.
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