PQQ (Pyrroloquinoline Quinone)
A redox-active quinone compound marketed as a mitochondrial-biogenesis and antioxidant supplement, often paired with CoQ10. Preclinical work shows it can stimulate mitochondrial biogenesis via PGC-1alpha, but robust human data on energy, cognition or cardiovascular endpoints are limited.
01 Overview
Pyrroloquinoline quinone (PQQ) is a small redox cofactor found in trace amounts in foods. In cell and animal studies it acts as an antioxidant and can activate signalling (CREB and PGC-1alpha) associated with mitochondrial biogenesis, which is the basis for its marketing as a mitochondrial and cognitive-support supplement, frequently combined with coenzyme Q10.
Human evidence is thin: a small number of short trials report changes in inflammatory or oxidative markers and subjective improvements in fatigue, sleep or cognition, but studies are small, short and often industry-funded. It appears well tolerated at supplemental doses, but its clinical value in healthy people is largely unproven.
02 Mechanism
Acts as a redox-active antioxidant cofactor and, in preclinical models, activates CREB/PGC-1alpha signalling associated with mitochondrial biogenesis.
03 Dosing
| Tier | Dose | Route | Notes |
|---|---|---|---|
| Supplement | 10–20 mg/day | Oral | Typical supplemental range used in small trials. |
04 Effects
| Effect | Magnitude | Evidence | |
|---|---|---|---|
| Mitochondrial biogenesis signallingActivates PGC-1alpha-related pathways and increases mitochondrial number in animal/cell models. | Preclinical | ||
| Reduced fatigue / improved sleepSmall human trials report subjective improvements; evidence is weak. | small | Observational |
05 Side effects
| Effect | Severity | Frequency | Evidence | Countermeasures |
|---|---|---|---|---|
| Gastrointestinal upsetOccasional nausea or stomach discomfort. | Mild | Uncommon | Observational | |
| Headache / sleep disturbanceOccasional headache or altered sleep reported anecdotally. | Mild | Rare | Anecdotal |