PQQ (Pyrroloquinoline Quinone)
A unique compound that helps your body create new mitochondria — not just protect existing ones. Supports brain energy, cognitive function, and cellular vitality.
PQQ is one of the few compounds known to stimulate mitochondrial biogenesis — the creation of entirely new mitochondria. While CoQ10 optimises your existing mitochondria, PQQ helps you grow more of them. This is significant because mitochondrial decline is a core driver of ageing and age-related cognitive decline.
Good for you if: You want to support mitochondrial health, feel cognitively sluggish, are over 40 and want longevity-focused supplementation, or already take CoQ10 and want to level up.
Dive deeper into the researchCommon side effects
- Headache in the first few days (uncommon)
- Mild insomnia if taken late in the day
- GI discomfort at higher doses
What does PQQ do?
Your mitochondria are the power plants of every cell. As you age, they become damaged and less efficient, and your body becomes worse at replacing them. This mitochondrial decline is directly linked to fatigue, cognitive decline, and ageing itself.
PQQ activates a master regulator called PGC-1α, which tells your body to build new mitochondria. It also protects existing mitochondria from oxidative damage — it's such a powerful redox cycler that a single PQQ molecule can perform over 20,000 catalytic conversions (compared to about 4 for vitamin C).
What can you expect?
- Better mental clarity — improved focus, processing speed, and short-term memory
- More sustained energy — not stimulant-like, but steadier cellular energy production
- Better sleep quality — studies show improved sleep duration and reduced fatigue on waking
- Neuroprotection — protects neurons from oxidative and excitotoxic damage
How to take it
10–20 mg per day with breakfast. PQQ can be mildly energising, so morning dosing is best. Pairs exceptionally well with CoQ10 (100–200 mg).
BioPQQ is the most-studied branded form. PQQ disodium salt is the standard supplemental form.
The PQQ + CoQ10 stack: This is one of the most logical supplement pairings in longevity science. PQQ creates new mitochondria, CoQ10 optimises them. Together, they address mitochondrial quantity and quality.
Track your energy and cognition alongside PQQ supplementation
eterni logs your mitochondrial support stack and tracks subjective and objective markers — so you can measure the impact.
Get early accessFrequently Asked Questions
PQQ vs CoQ10 — do I need both?
They work on different aspects of mitochondrial health. PQQ stimulates the creation of new mitochondria (biogenesis via PGC-1α), while CoQ10 is a cofactor in the electron transport chain of existing mitochondria. Taking both addresses mitochondrial quantity (PQQ) and efficiency (CoQ10). Most longevity practitioners recommend the combination.
What dose of PQQ is effective?
Clinical studies showing cognitive and energy benefits used 10–20 mg per day. Lower doses (5 mg) may still have some antioxidant benefit but may not be enough for mitochondrial biogenesis. There is no strong evidence that doses above 20 mg provide additional benefit.
Is PQQ a vitamin?
PQQ was once proposed as a new B vitamin, but this classification was not accepted. While PQQ is important for many biological functions and is found in foods (kiwi, green peppers, parsley), it doesn't meet the strict criteria for vitamin status. It's better described as a bioactive compound or quasi-vitamin.
Can PQQ help with age-related cognitive decline?
Preliminary evidence is promising. PQQ improved memory, attention, and cognitive function in older adults in a Japanese randomised trial. The mechanism — creating new mitochondria in brain tissue — is directly relevant to age-related cognitive decline, which is closely linked to mitochondrial dysfunction. But large-scale confirmatory trials are still needed.
How it works in your body
PQQ activates the CREB pathway and PGC-1α — the master regulator of mitochondrial biogenesis. PGC-1α upregulates nuclear respiratory factors (NRF-1, NRF-2) and mitochondrial transcription factor A (TFAM), driving the production of new mitochondrial DNA, proteins, and membranes.
As a redox agent, PQQ is extraordinarily stable — it can undergo more than 20,000 oxidation-reduction cycles before being degraded, compared to about 4 for vitamin C. This makes it an exceptionally efficient free radical scavenger, particularly protecting mitochondrial membranes from lipid peroxidation.
What the studies show
- Cognition: 20 mg/day of BioPQQ improved short-term memory, attention, and information processing in healthy older adults after 12 weeks
- Sleep: 20 mg/day improved sleep quality scores and reduced time to fall asleep in a Japanese trial
- Inflammation: Reduced CRP, IL-6, and urinary markers of oxidative stress within 8 weeks
- Mitochondrial biogenesis: Demonstrated in cell culture and animal models via PGC-1α activation — human tissue confirmation is emerging
Side effects & safety
PQQ has an excellent safety profile in human studies:
- Headache — Occasional reports in the first few days, likely related to increased mitochondrial activity. Usually self-resolving.
- Insomnia — PQQ can be mildly energising. If it affects your sleep, take it with breakfast instead of later in the day.
- GI discomfort — Rare at standard doses. More common above 40 mg.
Safety data: PQQ at doses up to 60 mg/day for 4 weeks showed no adverse effects in toxicology studies. Standard supplemental doses (10–20 mg) are well within safe limits.
Which labs to check
- hsCRP — to track anti-inflammatory effects
- 8-OHdG (urinary) — marker of oxidative DNA damage, if available
- Cognitive testing — formal or self-administered assessments for memory and processing speed
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eterni connects your lab results, supplements, and retests — so you can see the trajectory, not just a snapshot.
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