PQQ (pyrroloquinoline quinone) is a small, vitamin-like compound found in foods that supports mitochondria, the parts of your cells that make energy. In human studies, 20 mg a day for 12 weeks improved memory and attention scores in healthy adults. This guide covers what PQQ does, what the research found, how much to take, side effects, and how it compares with CoQ10.
It is educational, not medical advice.
Key Takeaways
- What it is: a redox compound that helps enzymes involved in mitochondrial energy production, and an antioxidant.
- Memory and attention: three 12 week double-blind trials using about 20 mg a day found better scores on memory, attention or processing speed than placebo, in younger and older adults.
- Inflammation markers: in a small human study, daily PQQ lowered C-reactive protein and IL-6 within days.
- Dose: most studies used 20 mg a day, the level the European Food Safety Authority judged safe for healthy adults.
- PQQ vs CoQ10: CoQ10 works inside the energy chain itself; PQQ is linked to building new mitochondria and protecting them.
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What Is PQQ?
PQQ was first identified in bacteria, where it acts as a cofactor for enzymes. In animals it behaves like a vitamin: diets without it cause deficiency-like problems that reverse when PQQ is added back, although it is not officially classed as a vitamin. It is linked to mitochondriogenesis, the making of new mitochondria, as well as growth and healthy aging (Jonscher 2021).
PQQ occurs in small amounts in many foods. Supplements use PQQ disodium salt, and a 20 mg serving is at least 250 times the amount people get from food each day (EFSA 2017).
How PQQ Works
Your cells turn food into ATP, the energy molecule, inside mitochondria. Brain cells use a large share of the body's energy, which is why mitochondrial support is a common theme in brain health. PQQ is studied for three roles: helping cells build new mitochondria, acting as a strong antioxidant that protects them, and influencing cell signals involved in inflammation (Jonscher 2021). For the bigger picture, see What Is NAD+ And Why Does It Decline With Age? and our cellular energy and mitochondrial health hub.
PQQ Benefits: What Human Studies Show
Memory and attention in older adults
In a 12 week double-blind trial of 41 healthy older adults, 20 mg of PQQ a day kept attention scores on the Stroop test steadier than placebo. Early measurements also suggested more blood flow to the prefrontal cortex, the brain's planning center, and there were no adverse findings in blood, urine or physical exams (Itoh 2016).
In a second 12 week double-blind trial, 58 healthy Japanese adults who felt they had become more forgetful with age took 21.5 mg of PQQ a day or placebo. The PQQ group improved on composite memory, verbal memory, reaction time, complex attention and cognitive flexibility, and no adverse events were seen (Shiojima 2022).
Brain function in younger adults
A double-blind study of adults aged 20 to 65 found that 20 mg of PQQ a day for 12 weeks improved composite and verbal memory. In the 20 to 40 year olds, cognitive flexibility, processing speed and execution speed improved after 8 weeks; in the 41 to 65 year olds, memory improved after 12 weeks (Tamakoshi 2023).
Inflammation and mitochondrial markers
In a small crossover study of 10 adults, a daily dose of PQQ lowered plasma C-reactive protein and IL-6, two markers of inflammation, and changed urine metabolites in a way consistent with better mitochondrial function. Standard blood tests such as cholesterol and glucose stayed normal (Harris 2013).
PQQ vs CoQ10
CoQ10 sits inside the mitochondrial energy chain, where it carries electrons so cells can make ATP (StatPearls, Coenzyme Q10). PQQ is linked to making new mitochondria and protecting them from oxidative stress. Because they act at different steps, they are often taken together. They are not substitutes for each other.
How Much PQQ to Take
The human studies above used 20 to 21.5 mg a day, and memory changes were measured after 8 to 12 weeks of daily use. The European Food Safety Authority judged PQQ disodium salt safe for healthy adults at up to 20 mg a day, with a wide safety margin based on animal data (EFSA 2017). Take it at the same time each day; many people take it in the morning with food.
PQQ Side Effects and Safety
The trials above reported no adverse events at about 20 mg a day. The European safety opinion covered healthy adults and did not include pregnant or breastfeeding women, so they should skip it unless a clinician advises otherwise. Talk to a clinician first if you take medication, have a medical condition, or plan to take PQQ alongside several other supplements.
Acetyl-L-carnitine is another compound linked to mitochondria, where it helps carry fats in to be used for energy; see our acetyl-L-carnitine (ALCAR) guide.
Taking PQQ With Other Supplements
PQQ is often combined with other energy and brain nutrients. CoQ10 covers the energy chain itself. NAD+ is the coenzyme mitochondria use to turn food into ATP; see What Is NAD+ and Why Does It Decline With Age? and our NAD+ Nasal Spray. Citicoline supports the brain's acetylcholine and cell membranes; see Citicoline Benefits and Citicoline vs Alpha GPC. For more options, read Best Supplements for Energy and Focus and our cognitive health and mental clarity hub.
Coming soon from Synchronicity: our Brain Energy Capsules are planned with PQQ 20 mg, the amount used in the human studies, plus citicoline 500 mg and L-ergothioneine 25 mg per serving. Join the waitlist on the product page to hear when they launch; no payment is taken.
Featured in this article
Brain Energy CapsulesCiticoline 500 mg, PQQ 20 mg and L-ergothioneine 25 mg per serving, with no caffeine or other stimulants.
Join the WaitlistComing soon. Third-party tested ingredients.
Frequently Asked Questions
What does PQQ do?
It supports mitochondria, the energy makers in your cells. It is linked to making new mitochondria, acts as an antioxidant, and in human trials improved memory and attention scores.
Is it safe to take PQQ every day?
The studies gave it daily for 12 weeks with no adverse events, and a European safety review judged 20 mg a day safe for healthy adults.
Is PQQ better than CoQ10?
They do different jobs. CoQ10 works inside the energy chain; PQQ is linked to building and protecting mitochondria. Many people take both.
How long does PQQ take to work?
In the trials, changes in processing speed showed up after 8 weeks in younger adults and memory changes after 12 weeks.
Is PQQ hard on the liver?
The trials found no abnormal blood results, and the European safety review found no safety concern at 20 mg a day. Talk to a clinician if you have liver disease.
What are the side effects of PQQ?
No adverse events were reported in the human trials at about 20 mg a day. Pregnant or breastfeeding women were not covered by the safety review.
What foods contain PQQ?
It occurs in small amounts in many foods, but a 20 mg supplement is at least 250 times the daily amount from a normal diet.
Sources
- Jonscher KR, and others. Pyrroloquinoline quinone is more than an antioxidant: a vitamin-like accessory factor important in health and disease prevention. Biomolecules. 2021. PubMed 34680074
- Itoh Y, and others. Effect of the antioxidant supplement pyrroloquinoline quinone disodium salt (BioPQQ) on cognitive functions. Adv Exp Med Biol. 2016. PubMed 26782228
- Shiojima Y, and others. Effect of dietary pyrroloquinoline quinone disodium salt on cognitive function in healthy volunteers: a randomized, double-blind, placebo-controlled, parallel-group study. J Am Nutr Assoc. 2022. PubMed 34415830
- Tamakoshi M, and others. Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults. Food Funct. 2023. PubMed 36807425
- Harris CB, and others. Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects. J Nutr Biochem. 2013. PubMed 24231099
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Safety of pyrroloquinoline quinone disodium salt as a novel food. EFSA J. 2017. PubMed 32625350
- StatPearls. Coenzyme Q10. NCBI Bookshelf. NBK531491
These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.
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