PQQ (Pyrroloquinoline Quinone)
The only known supplement to trigger mitochondrial biogenesis — the production of new mitochondria. The natural complement to CoQ10.
Strong animal data for mitochondrial biogenesis. Human trials are smaller but consistently show reduced inflammatory markers (CRP, IL-6), improved fatigue scores, better sleep quality, and modest cognitive improvements. Effects: 4–8 weeks.
PQQ is a redox cofactor found in trace amounts in many plant foods. What makes it interesting: it doesn't just support existing mitochondria — it appears to drive the creation of new ones. The mechanism involves activating PGC-1α, the master regulator of mitochondrial biogenesis. In animals, PQQ supplementation increases mitochondrial number and improves energy, cognition, and lifespan markers. In humans, the evidence is more limited but consistent — reduced inflammation, improved subjective energy, better sleep quality, and improved cognitive markers. It pairs naturally with CoQ10, which supports the mitochondria you already have.
- Form
- BioPQQ (fermentation-derived, patented form — the form used in most studies). Plain PQQ disodium salt works too.
- Dose
- 10–20 mg/day. Doses above 40 mg don't appear to add much.
- Timing
- AM with food. Can be mildly energising — not for PM.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. Rarely: headache, insomnia, fatigue.
- Interactions
- Generally clean. Theoretical additive antioxidant effect with high-dose vitamin C / E.
- Contraindications
- None significant in healthy adults. Pregnancy / lactation — limited data.
- Lab markers
- Not routinely tested. Functional: CRP, fasting glucose, energy/fatigue scales.
- Food sources
- Trace amounts in fermented soybeans (natto), green tea, kiwi, papaya, parsley, green peppers, spinach. Quantities are very low — therapeutic effect requires supplementation.
Pairs with
CoQ10 / Ubiquinol — classic mito stack (CoQ10 fuels existing mitochondria; PQQ helps make new ones). Alpha-lipoic acid and acetyl-L-carnitine (mitochondrial nutrient stack). Magnesium (cofactor for ATP).
within Coenzymes & mitochondrial cofactors