Pyrroloquinoline Quinone
SupplementThe medical_score (52) is 10 points below the community_score (62) because community experiences [c1, c2] are confounded by combination stacks in which placebo effects are difficult to isolate, while the clinical evidence [s9, s10, s11] comprises only small studies and many preclinical promises [s2, s4] have not yet been confirmed in large RCTs.
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TL;DR
PQQ supports mitochondrial biogenesis and antioxidant processes, but human clinical evidence for cognitive benefits is thin — most trials use 20 mg/day over 8–12 weeks with modest outcomes. Community reports of improved energy and sleep quality come almost exclusively from stacks with CoQ10, making it nearly impossible to attribute effects to PQQ alone. German users report a lack of noticeable effect from monotherapy more often than their US counterparts. EU Novel Food authorization caps the daily dose at 20 mg; pregnant and breastfeeding women are excluded.
Description
PQQ is a redox-active micronutrient that supports mitochondrial biogenesis and antioxidant processes; clinical evidence for cognitive benefits is limited [s1, s2, s3].
Pyrroloquinoline quinone (PQQ) is a water-soluble, quinone-like compound originally identified as a cofactor of bacterial dehydrogenases [s2]. In the human body, PQQ is not synthesized endogenously but is obtained through the diet in small amounts from foods such as kiwi, soybeans, and spinach [s2, s8]. PQQ has attracted attention primarily for its ability to promote mitochondrial biogenesis — the formation of new mitochondria in body cells [s1, s2]. This effect is mediated via activation of PGC-1α (peroxisome proliferator-activated receptor gamma coactivator 1-alpha) [s2, s3]. Additionally, PQQ acts as a potent antioxidant capable of neutralizing reactive oxygen species (ROS) [s2]. In clinical studies, PQQ has been investigated mainly at doses of 20 mg/day. Studies in healthy adults and older individuals show indications of improvements in cognitive functions such as memory and attention, although study sizes were small [s3, s10, s11]. An 8-week study reported increased mitochondrial density in mononuclear blood cells [s11]. Combination with coenzyme Q10 (CoQ10) demonstrated benefits for cognitive function in adults in one RCT [s9]. EFSA assessed PQQ disodium salt as safe under the intended conditions of use (up to 20 mg/day) [s6]. Animal experimental data and in vitro studies suggest neuroprotective, cardioprotective, and anti-inflammatory properties [s1, s2, s4], but large-scale RCTs in humans are still lacking for many of these areas.
Legal Status (DE)
{'eu_novel_food': {'regulation': 'EU 2018/1122', 'in_force_since': '2018-09-02', 'authorized_use': 'Food supplements (Directive 2002/46/EC)', 'max_dose_per_day_mg': 20, 'target_population': 'Adults (general)', 'exclusions': ['Pregnant women', 'Breastfeeding women'], 'amendments_post_2018': None, 'amendments_note': 'No amendments or additions to 2018/1122 traceable in EUR-Lex between 2019 and 2025. The conditions (20 mg/day, exclusion of pregnant/breastfeeding women) remain unchanged and in force. '}}
Mechanism of Action
{'nad_ldh_cofactor': {'claim': 'PQQ acts as an LDH cofactor and supports NAD synthesis', 'primary_source_found': False, 'note': 'The literature search (PubMed: \'pyrroloquinoline quinone lactate dehydrogenase cofactor\', \'PQQ NAD biosynthesis\') identified no primary biochemical study in mammalian cells or humans directly supporting this claim. Evidence is based solely on review articles (including s1, 2024). This statement should be flagged as "hypothetical/not primarily substantiated" until an original study is available. '}}
Dosing
Kognitive Funktion und Gedächtnis
- Dose
- 20 mg PQQ
- Frequency
- 1× täglich
- Route
- oral
- Duration
- 8–12 Wochen
- Timing
- Morning with a meal
- With food
- empfohlen
Kognitive Funktion in Kombination mit CoQ10
- Dose
- 20 mg PQQ + 300 mg CoQ10
- Frequency
- 1× täglich
- Route
- oral
- Duration
- 12 Wochen
- Timing
- Morning with a meal
- With food
- empfohlen
Antioxidativer Schutz und Entzündungshemmung
- Dose
- 0.2–0.3 mg/kg body weight (equivalent to ~14–21 mg at 70 kg)
- Frequency
- 1× täglich
- Route
- oral
- Duration
- fortlaufend oder studienbegleitend
- Timing
- Morning
- With food
- empfohlen
EFSA and the EU Novel Food authorization (2018/1122) restrict the daily dose to a maximum of 20 mg PQQ disodium salt [s6, s7]. Higher doses have been tested in short-term studies (up to 100 mg/day) but are not officially authorized [s5, s6].
The large majority of human studies used 20 mg/day [s9, s10, s11]. Taking with food may improve tolerability. Some individual users report sleep disturbances when taken in the evening [c1].
Side Effects
| Side Effect | Frequency | Severity |
|---|---|---|
| Schlaflosigkeit / Einschlafstörungen Mentioned in user reports and a safety report; possibly due to stimulatory effects on energy metabolism [s8, c1]. | gelegentlich | leicht |
| Kopfschmerzen Individual users report headaches at 20 mg/day; often resolves after dose reduction to 10 mg [c1]. | selten | leicht |
| Schwindel Occasionally mentioned in German anecdotal reports and English-language sources; no RCT evidence [s8, c4]. | selten | leicht |
| Müdigkeit / Erschöpfung (transient) Transient fatigue possible at initiation of supplementation; not clearly established clinically [s8]. | selten | leicht |
| Gastrointestinale Beschwerden (Übelkeit, Magenunbehagen) Documented as a rare event in the EFSA safety assessment and safety studies; no serious GI events at 20 mg/day [s6]. | selten | leicht |
Contraindications
Safety data for pregnant and breastfeeding women are lacking. EFSA approval excludes these population groups [s6].
As with all dietary supplements, hypersensitivity constitutes a contraindication [s6].
No specific studies available; impaired renal function may reduce elimination of PQQ metabolites. Medical consultation recommended [s6].
Interactions
Synergistic
PQQ and CoQ10/ubiquinol complement each other excellently for mitochondrial support. While CoQ10 improves the efficiency of existing mitochondria, PQQ promotes the formation of new mitochondria (biogenesis). Additionally, PQQ can directly regenerate CoQ10, making the combination significantly more effective than either substance alone.
The combination of PQQ and ALCAR is recommended as a synergistic stack for mitochondrial support and cognitive performance. ALCAR facilitates fatty acid transport into mitochondria and supports acetylcholine synthesis, while PQQ stimulates mitochondrial biogenesis.
Alpha-lipoic acid and PQQ complement each other in antioxidant protection and mitochondrial energy production. Alpha-lipoic acid neutralizes free radicals and regenerates other antioxidants, while PQQ stimulates mitochondrial biogenesis. The combination may potentiate antioxidant capacity in the nervous system.
PQQ and NMN act on complementary mitochondrial metabolic pathways. NMN raises NAD+ levels, which are essential for sirtuins and the electron transport chain, while PQQ stimulates mitochondrial biogenesis via PGC-1α. The combination may comprehensively support mitochondrial function.
Studies
Tier A — High Evidence
Community Evidence
Top reported benefits
- Improved energy and reduced fatigue (especially in combination with CoQ10)
- Better sleep quality and more restorative sleep
- Improved mental focus and memory
- Perceived improvement in cellular health and vitality
Top reported issues
- No noticeable effects when taken as a single substance
- Sleep disturbances with evening administration or higher doses
- Headaches at 20 mg/day (partially resolvable by dose reduction to 10 mg)
- Difficulty isolating effects from combination stacks
Many users take PQQ in combination with CoQ10, magnesium, NAD precursors, or other agents, making it difficult to isolate PQQ-specific effects [c1, c2]. German forum users report absent effects with PQQ monotherapy more frequently than US users [c4]. Enthusiasm in biohacker communities considerably exceeds the clinical evidence base.
Scientific Sources
- Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults
Nakano M, Murayama Y, Hu L, et al. (2023). Food & FunctionBDOI - Pyrroloquinoline Quinone (PQQ): Its impact on human health, metabolism, and disease prevention
Akagawa M, Nakano M, Ikemoto K, et al. (2024). PMC / Frontiers in NutritionBPMID:39463887DOI - Effect of Dietary Pyrroloquinoline Quinone Disodium Salt on Cognitive Function in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Study
Itoh Y, Hine K, Miura H, et al. (2021). Journal of the American Nutrition AssociationAPMID:34415830DOI - Effects of oral supplementation of pyrroloquinoline quinone on memory, attention and executive function in younger and older adults
Nakano M, Murayama Y, Hu L, et al. (2016). Food and Nutrition SciencesADOI - Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects (Dosing study)
Rucker R, Storms D, Sheets A, et al. (2009). Journal of NutritionADOI - Pyrroloquinoline quinone attenuates isoproterenol hydrochloride-induced cardiac hypertrophy in AC16 cells by inhibiting the NF-κB signaling pathway
Wang Z, Chen G, Yu G, et al. (2020). Experimental and Therapeutic Medicine (PMC)CPMID:32256802DOI - Metabolic and Biochemical Effects of Pyrroloquinoline Quinone (PQQ) on Inflammation and Mitochondrial Dysfunction: Potential Health Benefits in Obesity and Future Perspectives
Charrier D, Cerullo G, Carpenito R, et al. (2024). Antioxidants (MDPI)BPMID:39334686DOI - Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults
Tamakoshi M, et al. (2023). Food & FunctionCDOI - Efficacy and Safety of a Novel Dietary Pyrroloquinoline Quinone Disodium Salt on Muscle Strength and Physical Function in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled Study
Tamakoshi M, et al. (2024). Journal of Functional FoodsCDOI - The impact of six-week dihydrogen-pyrroloquinoline quinone supplementation on mitochondrial biomarkers, brain metabolism, and cognition in elderly individuals with mild cognitive impairment: a randomized controlled trial
Baskerville R, et al. (2024). Journal of Neuroscience ResearchCPMID:38908296DOI - Pyrroloquinoline-Quinone Is More Than an Antioxidant: A Vitamin-like Accessory Factor Important in Health and Disease Prevention
Rucker R, Chowanadisai W, Nakano M, et al. (2021). Biomolecules (PMC)BPMID:34681804DOI - Pyrroloquinoline quinone: a potential neuroprotective compound for neurodegenerative diseases targeting metabolism
Cheng L, Cai B, Lu D, et al. (2025). Neural Regeneration ResearchBPMID:38934393DOI - Pyrroloquinoline quinone promotes mitochondrial biogenesis in rotenone-induced Parkinson's disease model via AMPK activation
Cheng Q, Chen J, Guo H, et al. (2021). Acta Pharmacologica Sinica (PMC)CPMID:33093670DOI - GRAS Notice 000590: Pyrroloquinoline quinone disodium salt
FDA / Nascent Health Sciences LLC (2015). U.S. Food and Drug AdministrationALink - Safety of pyrroloquinoline quinone disodium salt as a novel food pursuant to Regulation (EC) No 258/97
EFSA Panel on Dietetic Products Nutrition and Allergies (NDA) (2017). EFSA JournalAPMID:32625350DOI - Commission Implementing Regulation (EU) 2018/1122 authorising the placing on the market of pyrroloquinoline quinone disodium salt as a novel food
European Commission (2018). Official Journal of the European UnionALink - Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects
Harris CB, Chowanadisai W, Mishchuk DO, et al. (2013). Journal of Nutritional BiochemistryAPMID:24231099DOI - Enhancement of cognitive function and mood in healthy adults with a combination of pyrroloquinoline quinone and coenzyme Q10: a randomized, double-blind, placebo-controlled study
Nakano M, Ubukata K, Yamamoto T, et al. (2012). Food Science and BiotechnologyAPMID:23514930DOI
Community Sources
Storage
Unopened
Store dry at room temperature (15–25 °C), protected from light and moisture.
Opened
Keep container tightly closed; avoid moisture. Refrigeration is not required for capsules.
Notes
PQQ is light-sensitive; storage in opaque containers is recommended [s2].