About PQQ
PQQ is a redox cofactor that supports mitochondrial biogenesis through PGC-1alpha activation. A 2012 RCT (17 adults, 20 mg/day BioPQQ for 8 weeks) showed significant improvements in vigor and fatigue measures as well as improvements in sleep quality and cortisol awakening response. Preclinical evidence for neuroprotection and mitochondrial function is strong, but human RCT data is limited to small studies. Often combined with CoQ10 based on the rationale that PQQ promotes new mitochondria while CoQ10 supports existing mitochondrial function. Generally well tolerated at 20 mg/day.
What PQQ supports
- Promotes mitochondrial biogenesis via PGC-1alpha
- May improve sleep quality and reduce fatigue
- Emerging neuroprotective potential
How much PQQ to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
10–20
mg
Most human studies use 10–20 mg/day of PQQ disodium salt (BioPQQ). Some studies combine with CoQ10.
Clinical evidence
Limited clinical evidence. Only a few small human studies (largest n=17); strong preclinical data but limited clinical evidence
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