Views: 1000 Author: Lin LIU Publish Time: 2025-09-22 Origin: Site
PQQ (Pyrroloquinoline Quinone) is a potent vitamin-like compound. Discovered in the late 1960s, it has been identified as a key nutrient for cellular health and longevity. It plays a crucial role in regulating fundamental biological processes and offers a broad range of anti-aging benefits. From enhancing brain function and heart health to supporting mitochondria, bones, skin, and weight management, PQQ is truly a powerful factor for overall health.
Three Main Functions of PQQ
All the health benefits of PQQ stem from its three primary functions:
PQQ is most well-known for its antioxidant activity. Antioxidants protect your cells from damage caused by harmful molecules (free radicals) — a byproduct of inflammation.
PQQ is an extremely powerful antioxidant, with an efficacy 100 times that of vitamin C. Its antioxidant capacity can reduce inflammation and extend the lifespan of your heart, brain, liver, and other organs rich in mitochondria.
Promoting the Growth of New Mitochondria
Mitochondria produce most of the energy (ATP) required by cells and play a vital role in our overall health.
PQQ activates a key transcription factor protein (CREB) and directly stimulates mitochondrial biogenesis — the growth and replication of new mitochondria. Stronger and more mitochondria generate more cellular ATP. More energy in cells enables them to perform their functions better. For example, more energy in heart cells makes the heartbeat stronger, while more energy in skin cells allows the skin to recover faster from wounds.
Nerve Growth Factor (NGF) is a small protein that plays a key role in the growth, development, and maintenance of neurons.
PQQ has been found to promote the production of NGF; one study showed a 40-fold increase in NGF. Higher NGF levels help maintain the health of the brain and peripheral nerves and stimulate nerve regeneration.
Eight Health Benefits of PQQ
Studies have shown that PQQ can provide the following benefits:
Mitochondria play a central role in converting nutrients from food into ATP (the main energy carrier of cells) to produce energy. PQQ supports mitochondrial biogenesis — the formation of new mitochondria — thereby increasing cellular energy output. Research indicates that PQQ enhances mitochondrial function and lifespan, potentially helping cells maintain higher efficiency and health. By promoting mitochondrial health, PQQ may also reduce fatigue and improve endurance, especially in individuals with low energy levels. Enhanced mitochondrial function is also associated with anti-aging effects at the cellular level. This makes PQQ a valuable supplement in a healthy daily routine for improving energy, longevity, and cellular function.
The benefits of PQQ for mitochondrial health extend to brain cells, as the brain has particularly high energy demands. Studies suggest that PQQ may help support cognitive functions, including memory and focus, especially in older adults. Its neuroprotective effects help reduce oxidative stress in the brain — a key factor in age-related cognitive decline. Reducing oxidative damage to brain cells may help support long-term cognitive health and clear thinking. For individuals experiencing brain fog or mild memory issues, PQQ may provide a natural way to support cognitive performance. Its support for mitochondrial health further improves the efficiency of brain cells, potentially enhancing mental endurance and resilience.
The antioxidant properties of PQQ play an important role in supporting the immune system by helping maintain the balance of the cellular environment. By neutralizing free radicals, PQQ reduces oxidative stress, which, if left unchecked, could weaken the immune response. This effect allows immune cells to function more effectively, promoting stronger immune health. Research also suggests that PQQ may reduce inflammation, which is associated with improved immune function. Chronic inflammation often acts as a barrier to an effective immune response, so reducing inflammation can help support overall immune balance. The anti-inflammatory effects of PQQ may therefore provide additional protection against diseases and promote overall health.
PQQ promotes cardiovascular health by helping lower low-density lipoprotein (LDL) cholesterol levels. LDL cholesterol is often referred to as "bad cholesterol." High levels of LDL can lead to atherosclerosis, increasing the risk of heart disease. By supporting healthier cholesterol levels, PQQ may reduce the risk associated with cardiovascular diseases. Additionally, PQQ’s support for mitochondrial function extends to cardiac muscle cells, as these cells require large amounts of energy to maintain continuous pumping action. Enhanced mitochondrial function can support the efficiency of cardiac muscle cells and overall heart function. This combination of cholesterol management and mitochondrial support gives PQQ long-term benefits for heart health.
Improving sleep quality becomes easier with PQQ. This powerful compound has been found to help you sleep better at night, which is crucial for your overall health. It appears to help you fall asleep faster and stay asleep longer by reducing stress. Some studies even suggest that PQQ may help your body produce more melatonin — the hormone that signals to your body that it’s time to sleep. Therefore, incorporating PQQ into your daily routine is not just about getting better sleep; it also helps regulate your body’s natural cycles, leading to a healthier life.
Have you noticed that your skin looks thinner, wrinkled, or saggy when you’re stressed? The integrity of collagen is key to skin health, and oxidative stress is a major cause of accelerated skin aging. Studies have shown that PQQ supplementation can reduce reactive oxygen species (ROS) while increasing collagen levels, thereby producing anti-aging effects on the skin.
Maintaining strong and dense bones is a lifelong goal and crucial for healthy aging. Research indicates that in response to oxidative stress and age-related declines in testosterone levels, PQQ can stimulate osteoblasts (cells responsible for bone formation) and inhibit osteoclasts (cells responsible for bone breakdown) — especially in relation to testosterone and estrogen levels. PQQ also activates the Nrf2 antioxidant pathway, inhibiting the aging mechanism of bones. PQQ also supports cartilage health. A 2024 animal and cell study showed that 12 months of PQQ supplementation supports the intervertebral discs of the spine. PQQ protects the matrix (the gel inside intervertebral discs) from ROS, matrix metalloproteinases (MMPs), and pro-inflammatory cytokines, while activating Nrf2 signaling to produce anti-aging effects. Additional animal studies have shown that PQQ benefits knee cartilage, maintaining its integrity and reducing oxidative stress compared to control groups.
PQQ can enter fat cells and improve metabolic efficiency. It helps activate AMPK and PGC-1alpha — master regulators of energy homeostasis, mitochondrial biogenesis, and fatty acid metabolism. Animal studies have shown that PQQ supplementation reduces the size and lipid content of fat cells, while improving insulin resistance and cholesterol metabolism. Furthermore, PQQ regulates gut microbiota and supports the production of butyrate. These metabolic changes lead to reduced fat storage in the liver and abdomen. PQQ also enhances antioxidant pathways in the liver, providing additional metabolic benefits.
Sources of PQQ
Natto (fermented soybeans): Highest content (61ng/g)
Parsley
Kiwifruit
Green peppers
Green tea
Oolong tea
Papaya
Tofu
Spinach
The content of PQQ in food is relatively low; therefore, relying solely on diet may not provide sufficient levels for those seeking noticeable health effects.
PQQ Supplements
Due to its low dietary concentration, PQQ is available in supplement form, including capsules and powders. Supplements are typically formulated in doses that support mitochondrial health, with a typical recommended amount of 10 to 20 milligrams per day. Most clinical studies indicate that PQQ is safe when taken at the recommended dosage, but higher doses may cause mild gastrointestinal discomfort.
What Are the Possible Side Effects of PQQ?
PQQ is generally safe, but it may sometimes cause side effects, especially if taken in large amounts. Understanding these potential side effects is beneficial for making informed decisions about its use. Not everyone will experience side effects, but it’s good to be aware of what may occur.
Headaches: Some people may experience headaches from PQQ, especially if they start with a large dose.
Fatigue: This may make you feel more tired instead of more energetic.
Insomnia: While PQQ may help some people sleep better, for others, it may make it difficult to fall asleep or stay asleep.
Indigestion: If you take PQQ on an empty stomach, you may experience mild stomach discomfort to stomach pain.
Allergic reactions: Although uncommon, some people may experience allergic reactions such as rashes or itching.
Understanding these side effects can help you use PQQ more safely.
What Are the Symptoms of PQQ Deficiency?
It’s important to know if you’re getting enough PQQ, as it plays a significant role in how your body produces energy and protects itself from damage. Although there’s still much to learn about PQQ, deficiency will certainly make you feel unwell.
Feeling fatigued: You may feel extremely tired all the time, even if you get enough sleep.
Thinking problems: If you find it hard to concentrate, frequently forget things, or feel like your brain isn’t working properly, it may be due to PQQ deficiency.
Longer recovery time: If wounds take a long time to heal, or if you need a long time to feel better after exercise, it may be because you lack PQQ.
Frequent illness: If you get colds or other infections more easily than usual, this may mean your body’s defense system is weaker due to insufficient PQQ.
Constant low-level discomfort: If you’re always dealing with mild health issues, it may be because you lack the beneficial anti-inflammatory effects of PQQ.
Recognizing these signs can help you understand your body’s needs. However, keep in mind that these problems may also be caused by other health conditions.
Conclusion
PQQ is a potent nutrient with significant health benefits, including improving energy metabolism and enhancing cognitive function. In general, PQQ is safe, but you should still be aware of potential side effects. Incorporating PQQ-rich foods into your daily diet can help increase your intake. Understanding the recommended daily intake and deficiency symptoms can help you better harness its health benefits. Remember, maintaining a balanced diet and making wise food choices are key to fully utilizing the advantages of PQQ and maintaining good health.
Important Reminder：All content in this article is for general reference only and is provided solely to offer information support for practitioners in the nutrition and health industry. Descriptions related to efficacy are supported by corresponding data, but they do not represent claims or guidance for consumers. Content related to health, medical care, and technological applications is for reference only. For medical matters, please consult professional medical institutions and follow medical advice. This article does not provide any medical recommendations.
