PQQ (Pyrroloquinoline Quinone): Uses, Benefits, Dosage & Safety
Last updated: August 2026
Quick summary
PQQ is a compound studied for mitochondrial health, often paired with CoQ10 for energy and brain support. It has interesting mechanisms (promoting new mitochondria), but human evidence is still early.
What is PQQ?
PQQ (pyrroloquinoline quinone) is a small redox compound found in trace amounts in foods and made by bacteria. It's marketed — frequently alongside CoQ10 — for cellular energy, mitochondrial health, brain function and 'anti-ageing'.
What PQQ is commonly used for
In supplements, PQQ is most often included for brain & memory support. It is used as nutritional support, not as a treatment for any medical condition — the distinction matters, because the claims on a sales page are often stronger than the evidence allows.
How PQQ works
PQQ acts as an antioxidant and, distinctively, appears to stimulate mitochondrial biogenesis — the creation of new mitochondria — which is the basis for its energy and brain-health marketing. This mechanism is well described in lab studies.
What the evidence says
Each claim below is tied to the specific study behind it, rather than to a general reading list.
- 20 mg PQQ daily altered markers of mitochondrial biogenesis and inflammation in a small human study. Harris et al., Journal of Nutritional Biochemistry, 2013 — open-label human trial (n=10). (PubMed)
- PQQ supplementation improved sleep quality measures in a small Japanese trial. Nakano et al., Functional Foods in Health and Disease, 2012 — open-label trial. (PubMed)
- PQQ stimulates mitochondrial biogenesis via PGC-1α signalling in preclinical models. Chowanadisai et al., Journal of Biological Chemistry, 2010 — mechanistic study. (PubMed)
Typical dosage used in studies
Human studies have used roughly 10-20 mg/day, sometimes with CoQ10. This is research information for context, not a recommendation — confirm what's appropriate for you with a healthcare professional.
Side effects and safety
Appears well tolerated in short studies; long-term human safety data are limited.
Medication interactions and who should avoid PQQ
Medication & safety check
Low known interaction risk; as a newer compound, caution and medical advice are sensible if you take medication.
This is general information, not personal medical advice. If you take any medication, confirm it's safe to combine with PQQ with your doctor or pharmacist first.
Sources & further reading
The claim-level citations above are drawn from these sources:
- Harris et al., Journal of Nutritional Biochemistry, 2013 — open-label human trial (n=10) — find on PubMed
- Nakano et al., Functional Foods in Health and Disease, 2012 — open-label trial — find on PubMed
- Chowanadisai et al., Journal of Biological Chemistry, 2010 — mechanistic study — find on PubMed
- NIH Office of Dietary Supplements
- NIH NCCIH
Frequently asked questions
What does PQQ do?
It's an antioxidant that appears to stimulate the creation of new mitochondria (mitochondrial biogenesis).
Should I take PQQ with CoQ10?
They're commonly paired for energy and mitochondrial support.
Is PQQ proven?
Mechanisms are interesting, but human evidence is still early and small.
Is PQQ safe?
It appears well tolerated short term; long-term data are limited.
Related ingredients to explore
Ingredients often studied or formulated alongside PQQ — useful for understanding the full picture of a formula.