PQQ Supplements: What the Evidence Actually Shows
PQQ is sold as a mitochondrial upgrade, usually stacked beside CoQ10 on the bottle and described with more confidence than the research carries. The mechanism is interesting, the human trials are small, and most were funded at least in part by the companies that make the ingredient. This guide separates what the studies measured from what the label promises.
What PQQ Actually Is
PQQ stands for pyrroloquinoline quinone, a quinone compound first identified in 1979.
It was once proposed as the fourteenth vitamin. That claim never landed, because no PQQ-dependent enzyme has been identified in mammals. PQQ acts like a vitamin, and it is not one, because no mammalian enzyme depends on it.
Trace amounts occur in green pepper, parsley, spinach, kiwi, natto, and green tea, roughly 10 to 30 nanograms per gram. The EFSA opinion puts 20 mg per day at least 250 times above the estimated background dietary intake [10].
How PQQ Works in the Mitochondria
Mitochondria produce most of your cellular energy. PQQ is studied less for what it does inside them than for the signal it sends about building more.
In a cell study, Chowanadisai 2010 [4] found PQQ stimulated mitochondrial biogenesis through CREB phosphorylation and increased PGC-1alpha expression, a switch linked to making new mitochondria.
The animal work points the same way. Stites 2006 [3] found PQQ-deficient weanling mice had a 20 to 30 percent reduction in relative liver mitochondrial content. Killgore 1989 [1] found PQQ-deprived mice grew poorly, failed to reproduce, and showed connective-tissue changes with decreased lysyl oxidase.
Every one of those findings comes from cells or animals, and none is a proven human outcome. The biogenesis story is the most interesting part of PQQ and the least settled. For the wider picture, see our guide to mitochondrial dysfunction.
What the Human Evidence Actually Shows
Cognition: Two Trials, Two Signals
Itoh 2016 [7] gave 41 healthy elderly adults 20 mg per day for 12 weeks. Stroop interference improved, a measure of attention, but the visual-spatial gain appeared only in the lower-scoring subgroup. No adverse events were reported.
Shiojima 2022 [8] was larger: 64 adults aged 40 to under 80, 21.5 mg per day, 12 weeks, 58 completing. Improvements appeared across memory, reaction time, complex attention, cognitive flexibility, executive function, and motor speed. No adverse events were reported.
Two trials, two doses, and neither tested whether PQQ changes a diagnosed clinical outcome. Cognitive support broadly is covered in our brain and memory resources.
The Mild Cognitive Impairment Trial
Baltic 2024 [9] gave 34 elderly people with mild cognitive impairment a dihydrogen plus PQQ mixture twice daily for six weeks.
Serum BDNF, a protein tied to nerve growth signaling, rose significantly in the PQQ arm (p=0.01) while placebo did not change (p=0.27). One cognitive subscale showed a significant interaction (p=0.03).
The headline the marketing leaves out: the overall treatment-by-time interaction on BDNF was not statistically significant (p=0.14). This is a signal, not a proven effect.
Inflammation: A Small, Short Crossover
Harris 2013 [5] is the smallest human study in the file. Ten adults took 0.3 mg per kg per day for about 76 hours, roughly three days.
That course produced significant decreases in plasma C-reactive protein, interleukin-6, and urinary trimethylamine N-oxide, while standard cholesterol and glucose indices did not change. Ten people over three days is a hypothesis, not a recommendation. Heart and circulation support is covered in our heart and circulation resources.
Skin: What Eight Weeks Changed
Nakano 2015 [6] gave 20 mg per day of oral PQQ for eight weeks to healthy women with dry skin. It significantly inhibited the increase in transepidermal water loss on the forearm, so the skin barrier held moisture better. A mouse model showed fewer dermal mast cells.
One barrier measure moved, in one small group, over eight weeks. Skin support products sit in our skin and cosmetic care collection.
One Dose Before Exercise
Zhao 2026 [13] randomised 60 adults across four arms, one of which took a single 20 mg dose of PQQ one hour before an exhaustive treadmill protocol. Only "body listening," an interoception measure of how well you read internal signals, showed a significant group-by-time interaction (p=0.016).
A single dose before one hard workout is the shortest possible test, and only one domain moved.
The Caveat That Matters: Who Paid for the Research
Read the funding lines on these trials and a pattern appears. The human PQQ studies were small and short, and most were funded at least in part by the ingredient manufacturers. BioPQQ is made by Mitsubishi Gas Chemical, and mnemoPQQ by Ryusendo, and both names appear in the research.
That does not make the findings false, but it does mean fewer independent replications exist than the marketing implies.
This is exactly why this article grades the evidence instead of repeating it. The question is whether anyone without a commercial interest has reproduced it, and the honest answer is, not yet.
PQQ vs CoQ10: Two Different Jobs
These two are sold together so often that people assume they do the same thing. They do not.
CoQ10 is studied for supporting the electron transport chain, the assembly line inside mitochondria you already have. PQQ is studied for mitochondrial biogenesis, making new ones. One is fuel for the engine, the other a signal to build more. CoQ10 forms also differ in absorption, which our CoQ10 forms guide covers, including the reduced ubiquinol form.
In an animal comparison, PQQ-fed rats learned faster than CoQ10-fed rats early in testing, and the combination improved memory under oxidative stress [16]. Cell work by Nalbant 2023 [14] found differing effects on mitochondrial genes.
PQQ is not a replacement for CoQ10, and CoQ10 is not a replacement for PQQ. That is why products such as Jarrow Formulas QH-absorb + PQQ combine them.
Dosage: What the Studies Used
| Study | Dose | Duration | Result |
|---|---|---|---|
| Itoh 2016 [7] | 20 mg per day | 12 weeks | Better Stroop interference in 41 elderly adults |
| Shiojima 2022 [8] | 21.5 mg per day | 12 weeks | Gains across several cognitive domains in 64 adults |
| Baltic 2024 [9] | PQQ plus dihydrogen, twice daily | 6 weeks | BDNF rose in the PQQ arm; overall interaction not significant |
| Harris 2013 [5] | 0.3 mg per kg per day | About 76 hours | Lower CRP, IL-6, and TMAO in 10 adults |
| Nakano 2015 [6] | 20 mg per day | 8 weeks | Less transepidermal water loss in women with dry skin |
| Zhao 2026 [13] | Single 20 mg dose | One session | One interoception domain improved in the 20 mg PQQ arm |
| EFSA 2017 [10] | 20 mg per day | Regulatory | Cleared as a novel food for healthy adults |
There is no official daily value or Recommended Dietary Allowance for PQQ. No authority has set one, because PQQ is not a recognized essential nutrient.
The 20 mg per day level is the one used in the Itoh 2016 cognitive trial and the level the European Food Safety Authority cleared as a novel food [10]. Shiojima 2022 used 21.5 mg [8].
The lowest human dose examined was not smaller than the rest. Harris 2013 [5] used 0.3 mg per kg per day for about 76 hours, which works out to roughly 21 mg per day for a 70 kg adult, the same level as the cognitive trial dose rather than below it. Start at the studied dose, not above it.
Form and How to Choose a PQQ Product
Commercial PQQ supplements use PQQ disodium salt. The salt is the form that has been tested and standardized.
One error circulates widely and is worth correcting plainly. PQQ is water-soluble, so it does not need a fat source to be absorbed. Absorption and tissue distribution have been characterized in animal models [2]. Advice to take it with oil, the way you would take CoQ10, is based on the wrong form.
Three checks tell you what you are buying:
- The label declares a milligram amount of PQQ per serving, not a proprietary blend.
- The label names the ingredient source, such as BioPQQ or mnemoPQQ.
- The product carries third-party testing, so the label dose is the capsule dose.
Buy on the declared dose and the named ingredient, not on the promise on the front of the bottle. Our independent third-party testing page explains what those checks mean in practice.
Safety
The regulatory picture is clearer than the long-term picture. The EFSA novel-food opinion cleared 20 mg per day for healthy adults, except pregnant and lactating women, with a margin of exposure of 344 against a rat no-observed-adverse-effect level of 100 mg per kg of body weight per day [10].
No adverse events were reported in the human trials covered above [7][8]. Rat studies put no-observed-adverse-effect levels at 100 to 400 mg per kg per day [11][12], and a safety assessment of mnemoPQQ reported no concerns at studied doses [15].
The practical caution is not about the dose, it is about the horizon: there is no long-term human safety data. Do not exceed the studied dose, and treat 20 mg per day as a ceiling rather than a starting line. Anyone pregnant, breastfeeding, on medication, or managing a medical condition should ask a clinician first.
The Practical Verdict
PQQ is a promising mitochondrial compound with a thin human file.
- Who it may suit. Healthy adults who want to try the studied dose, 20 mg per day, with realistic expectations.
- Who should look elsewhere. Anyone hoping for a memory cure, a fix for a diagnosed cognitive condition, or a replacement for CoQ10.
- Who should ask a clinician first. Anyone pregnant or breastfeeding, on medication, managing a medical condition, or considering a dose above the studied range.
If you do buy, choose on the declared dose and the named ingredient. PQQ is a reasonable addition to a mitochondrial routine and a poor substitute for treating a health problem.
What We Recommend
Two PQQ formulas and two CoQ10 forms, each verified live and in stock on October 1, 2026 at the price shown.
Jarrow Formulas, QH-absorb + PQQ 30 Softgels
The two-in-one softgel, pairing reduced ubiquinol with PQQ so a mitochondrial routine gets the fuel and the build signal in one capsule.
$54.99
Bioclinic Naturals, PQQ-10 60 Softgels
The named-source option, a BioPQQ formula blended with CoQ10 for readers who want the label to declare what the capsule holds.
$76.30
Researched Nutritionals, CoQ10 Power™ 60 Softgels
A high-strength CoQ10 softgel, the fuel side of the pairing, for readers who want the electron transport chain covered alongside PQQ.
$66.98
DaVinci Labs, Ubiquinol 100 mg 30 and 60 Softgels
The reduced form of CoQ10 at 100 mg per softgel, the absorption difference this guide flags, priced here as the 30-softgel bottle.
$50.98
References
- Killgore J, Smidt C, Duich L, Romero-Chapman N, Tinker D, Reiser K, Melko M, Hyde D, Rucker RB. "Nutritional importance of pyrroloquinoline quinone." Science, 1989;245(4920):850-852. PMID: 2549636. https://pubmed.ncbi.nlm.nih.gov/2549636/
- Smidt CR, Unkefer CJ, Houck DR, Rucker RB. "Intestinal absorption and tissue distribution of [14C]pyrroloquinoline quinone in mice." Proc Soc Exp Biol Med, 1991;197(1):27-31. PMID: 1850522. https://pubmed.ncbi.nlm.nih.gov/1850522/
- Stites T, Storms D, Bauerly K, Mah J, Harris C, Fascetti A, Rogers Q, Tchaparian E, Satre M, Rucker RB. "Pyrroloquinoline quinone modulates mitochondrial quantity and function in mice." J Nutr, 2006;136(2):390-396. PMID: 16424117. https://pubmed.ncbi.nlm.nih.gov/16424117/
- Chowanadisai W, Bauerly KA, Tchaparian E, Wong A, Cortopassi GA, Rucker RB. "Pyrroloquinoline quinone stimulates mitochondrial biogenesis through cAMP response element-binding protein phosphorylation and increased PGC-1alpha expression." J Biol Chem, 2010;285(1):142-152. PMID: 19861415. https://pubmed.ncbi.nlm.nih.gov/19861415/
- Harris CB, Chowanadisai W, Mishchuk DO, Satre MA, Slupsky CM, Rucker RB. "Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects." J Nutr Biochem, 2013;24(12):2076-2084. PMID: 24231099. https://pubmed.ncbi.nlm.nih.gov/24231099/
- Nakano M, Kamimura A, Watanabe F, Kamiya T, Watanabe D, Yamamoto E, Fukagawa M, Hasumi K, Suzuki E. "Effects of Orally Administered Pyrroloquinoline Quinone Disodium Salt on Dry Skin Conditions in Mice and Healthy Female Subjects." J Nutr Sci Vitaminol, 2015;61(3):241-246. PMID: 26226961. https://pubmed.ncbi.nlm.nih.gov/26226961/
- Itoh Y, Hine K, Miura H, Uetake T, Nakano M, Takemura N, Sakatani K. "Effect of the Antioxidant Supplement Pyrroloquinoline Quinone Disodium Salt (BioPQQ) on Cognitive Functions." Adv Exp Med Biol, 2016;876:319-325. PMID: 26782228. https://pubmed.ncbi.nlm.nih.gov/26782228/
- Shiojima Y, Takahashi M, Takahashi R, Moriyama H, Bagchi D, Bagchi M, Akanuma M. "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;41(8):796-809. PMID: 34415830. https://pubmed.ncbi.nlm.nih.gov/34415830/
- Baltic S, Nedeljkovic D, Todorovic N, Ranisavljev M, Korovljev D, Cvejic J, Ostojic J, LeBaron TW, Timmcke J, Stajer V, Ostojic SM. "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." J Nutr Health Aging, 2024;28(8):100287. PMID: 38908296. https://pubmed.ncbi.nlm.nih.gov/38908296/
- EFSA Panel on Dietetic Products, Nutrition and Allergies. "Safety of pyrroloquinoline quinone disodium salt as a novel food pursuant to Regulation (EC) No 258/97." EFSA J, 2017;15(11):5058. PMID: 32625350. https://pubmed.ncbi.nlm.nih.gov/32625350/
- Nakano M, Takahashi H, Koura S, Chung C, Tafazoli S, Roberts A. "Acute and subchronic toxicity studies of pyrroloquinoline quinone (PQQ) disodium salt (BioPQQ) in rats." Regul Toxicol Pharmacol, 2014;70(1):107-121. PMID: 24995591. https://pubmed.ncbi.nlm.nih.gov/24995591/
- Liang C, Zhang X, Wang W, Song Y, Jia X. "A subchronic oral toxicity study on pyrroloquinoline quinone (PQQ) disodium salt in rats." Food Chem Toxicol, 2015;75:146-150. PMID: 25445509. https://pubmed.ncbi.nlm.nih.gov/25445509/
- Zhao C, Wu B, Sui H, Kuan G, Wei G, Yan Y. "The effects of pyrroloquinoline quinone and nicotinamide mononucleotide supplementation on interoception following acute exhaustive exercise: a randomised, double-blind, placebo-controlled study." Sci Rep, 2026;16(1):5408. PMID: 41651893. https://pubmed.ncbi.nlm.nih.gov/41651893/
- Nalbant MA, Eroglu O. "Effects of Pyrroloquinoline Quinone (PQQ) and Coenzyme Q10 on Mitochondrial Genes, MitomiRs and Cellular Properties in HepG2 Cell Line." Cell Mol Biol, 2023;69(4):60-69. PMID: 37329547. https://pubmed.ncbi.nlm.nih.gov/37329547/
- Shiojima Y, Deshmukh N, Moriyama H, Soman Y, Nalge P, Randhe M, Kanhere J, Karmarkar A, Bagchi M, Bagchi D. "Safety assessment of a novel, dietary pyrroloquinoline quinone disodium salt (mnemoPQQ)." Toxicol Mech Methods, 2022;32(9):662-677. PMID: 35546737. https://pubmed.ncbi.nlm.nih.gov/35546737/
- Ohwada K, Takeda H, Yamazaki M, Isogai H, Nakano M, Shimomura M, Fukui K, Urano S. "Pyrroloquinoline Quinone (PQQ) Prevents Cognitive Deficit Caused by Oxidative Stress in Rats." J Clin Biochem Nutr, 2008;42:29-34. PMID: 18231627. https://pubmed.ncbi.nlm.nih.gov/18231627/
Frequently Asked Questions
What is PQQ good for?
PQQ is studied for mitochondrial biogenesis, the process of making new mitochondria, and for cognitive function in healthy older adults. The strongest signals are in attention and memory measures in the Itoh 2016 [7] and Shiojima 2022 [8] trials. It is not studied as a disease treatment.
What is the right PQQ dosage?
The cognitive trials used 20 mg per day [7] and 21.5 mg per day [8], and 20 mg per day is the level the European Food Safety Authority cleared for healthy adults, except pregnant and lactating women [10]. There is no official daily value or RDA for PQQ. The lowest human dose examined was 0.3 mg per kg per day for about three days [5].
Is PQQ safe, and what are the side effects?
The EFSA novel-food opinion cleared 20 mg per day for healthy adults, except pregnant and lactating women [10], and no adverse events were reported in the human trials here [7][8]. Rat studies put no-observed-adverse-effect levels at 100 to 400 mg per kg per day [11][12]. Long-term human safety data does not exist.
Does PQQ need to be taken with fat?
No. PQQ supplements use the disodium salt, which is water-soluble, so it does not need a fat source for absorption. Advice to take it with oil applies to fat-soluble compounds such as CoQ10, not to PQQ.
PQQ vs CoQ10: which should I take?
They do different jobs. CoQ10 is studied for supporting the electron transport chain in mitochondria you already have, while PQQ is studied for mitochondrial biogenesis, making new ones. In an animal comparison, PQQ-fed rats learned faster early in testing, and the combination helped memory under oxidative stress [16]. Many products combine them.
How long does PQQ take to work?
The cognitive trials ran 12 weeks [7][8], and the skin trial ran 8 weeks [6]. The shortest human study lasted about 76 hours and measured inflammation markers, not cognition [5]. Anyone expecting a change in a few days is measuring against a timeline the research does not support.