PQQ: New “Powerhouses” for Our Cells?
Laura Chrobok 14.10.2026
How can a substance that naturally occurs in only tiny amounts in food influence processes in our cells? This is precisely the question that makes PQQ scientifically interesting.
In today’s article, we look at the effects of PQQ on mitochondria and what studies reveal about its links to better memory and cognitive performance.
Pyrroloquinoline Quinone (PQQ) — What Exactly Is It?
Pyrroloquinoline quinone is a redox-active quinone compound. This means that a key property of this type of organic compound is its ability to accept and release electrons. PQQ can therefore participate in processes that are also important for cellular energy metabolism.
PQQ first became known as a cofactor of certain bacterial enzymes. Because of its biological properties, the substance is often described as “vitamin-like”, although PQQ is not recognised as a vitamin (Jonscher et al., 2021). It occurs in trace amounts in the human body but is not produced by the body itself, which is why it must be obtained through food (EFSA Panel on Dietetic Products, Nutrition and Allergies, 2017).
Which Foods Contain PQQ?
Various foods naturally contain PQQ, including:
o Parsley
o Spinach
o Green peppers
o Potatoes
o Fermented soya products (such as natto, tofu and miso)
o Milk (small amounts)
o Eggs (small amounts)
(EFSA NDA Panel, 2017).
PQQ for New Mitochondria?
Mitochondria produce a large proportion of the ATP that our cells use to power their energy-dependent processes. However, their number is by no means fixed: cells can form new mitochondria. This process is called mitochondrial biogenesis.
With regard to PQQ, stimulation of this process has so far been demonstrated particularly clearly in cell experiments. Researchers treated cultured mouse liver cells with PQQ, after which the amount of mitochondrial DNA, the activity of mitochondrial enzymes and the cells’ oxygen consumption increased. At the same time, PQQ activated CREB and PGC-1α, among other factors. PGC-1α in particular is a central regulator of mitochondrial biogenesis. However, when PGC-1α or CREB levels were experimentally reduced, PQQ could no longer stimulate mitochondrial biogenesis to the same extent (Chowanadisai et al., 2010).
The claim that PQQ promotes the formation of new mitochondria therefore has a scientific basis — but this effect has so far only been directly demonstrated in cell models. In humans, studies have mainly shown changes in metabolic processes and markers associated with mitochondrial function and biogenesis.
How Does PQQ Affect Metabolism?
Initial studies show that PQQ can alter various markers associated with energy production and mitochondrial function. In one study involving ten adults, researchers analysed inflammatory markers and metabolic products, among other things, after a short period of supplementation.
C-reactive protein and interleukin-6 decreased significantly. At the same time, several metabolites in the urine changed. The researchers interpreted these changes as an indication of a more favourable metabolic state associated with mitochondrial function (Harris et al., 2013).
Another study examined 23 untrained men who completed 6 weeks of endurance training while receiving either 20 mg of PQQ or a placebo daily. PGC-1α — a protein that plays an important role in mitochondrial adaptation and the formation of new mitochondria — increased more strongly in the PQQ group than in the placebo group. However, PQQ had no additional effect on endurance performance or body composition (Hwang et al., 2020).
This shows that PQQ influences measurable processes associated with mitochondria and cellular energy. Whether this actually results in the formation of more mitochondria has not yet been directly demonstrated.
PQQ for Memory?
The findings on cognitive performance are even more tangible. In a double-blind, placebo-controlled study, 62 healthy adults aged between 20 and 65 received either 20 mg of PQQ or a placebo daily for 12 weeks.
Afterwards, the PQQ group performed significantly better in a computerised cognitive test of verbal memory and overall memory — a combined measure of verbal and visual memory.
Differences also emerged when the results were analysed by age group: among 20- to 40-year-olds, cognitive flexibility and processing speed, for example, had already improved after eight weeks. Among 41- to 65-year-olds, better scores were observed particularly for overall and verbal memory after 12 weeks (Tamakoshi et al., 2023).
What Is Recommended Regarding the Purchase and Dosage of PQQ?
PQQ disodium salt has been authorised for use in food supplements in the European Union since 2018. However, under EU requirements, it should not be consumed by children, adolescents, pregnant women or breastfeeding women. For food supplements containing PQQ disodium salt, the EU has established a maximum daily intake of 20 mg for adults. The specifications also require a purity of at least 99%. PQQ is mainly available in the form of capsules or tablets — either as a standalone preparation or combined with other substances (European Commission, 2018).
The European Food Safety Authority (EFSA) also points out that the available human studies were of limited value for a comprehensive safety assessment (EFSA Panel on Dietetic Products, Nutrition and Allergies, 2017).
PQQ — Findings Primarily Concerning Memory Performance
PQQ influences processes that are central to our mitochondria. In cell experiments, the substance activates mitochondrial biogenesis and increases various indicators of mitochondrial formation. In humans, changes in metabolism and an increase in PGC-1α, a protein associated with mitochondrial biogenesis, have also been measured. The findings on brain function are even more concrete.
However, when it comes to the particularly appealing idea of simply creating “new powerhouses” in our cells by taking PQQ, research has not yet progressed as far in humans as it has in experimental cell models.
FAQ — More Frequently Asked Questions About Pyrroloquinoline Quinone (PQQ)
1. Can I take PQQ long-term?
There are currently insufficient human studies on taking PQQ continuously for years or on a permanent basis. The clinical studies evaluated by EFSA lasted no longer than 24 weeks. Its safety over longer periods of use therefore cannot yet be reliably assessed (EFSA Panel on Dietetic Products, Nutrition and Allergies, 2017).
2. Can PQQ cause side effects or interact with medicines?
No clear PQQ-specific side-effect profile has emerged from the human studies conducted so far. EFSA evaluated clinical studies using doses of up to 100 mg daily and lasting up to 24 weeks. However, it points out that these studies were of limited suitability for a comprehensive safety assessment and, in particular, did not specifically investigate kidney function (EFSA Panel on Dietetic Products, Nutrition and Allergies, 2017).
There is also a lack of sufficient clinical research into interactions with medicines. The fact that no established interactions are known does not mean that they can be ruled out. Anyone who regularly takes medicines should seek medical or pharmaceutical advice before combining them with PQQ (Yan et al., 2024).
3. Can PQQ be combined with other food supplements?
PQQ has been investigated in combination with coenzyme Q10, among other substances. Clinical studies suggest that the combination may produce additional effects in certain cognitive tests (Ikemoto et al., 2024).
Further information — including on many other topics — can be found on our blog, in our “Medizinskandale” book series and in the “Codex Humanus”, the fifth volume of which was recently published. We look forward to welcoming you to our online shop.
Sources:
· Jonscher, K. R. et al. (2021): “Pyrroloquinoline-Quinone Is More Than an Antioxidant: A Vitamin-like Accessory Factor Important in Health and Disease Prevention,” Biomolecules.
· EFSA Panel on Dietetic Products, Nutrition and Allergies (2017): “Safety of pyrroloquinoline quinone disodium salt as a novel food pursuant to Regulation (EC) No 258/97,” EFSA Journal.
· Chowanadisai, W. et al. (2010): “Pyrroloquinoline quinone stimulates mitochondrial biogenesis through cAMP response element-binding protein phosphorylation and increased PGC-1alpha expression,” Journal of Biological Chemistry.
· Harris, C. B. et al. (2013): “Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects,” The Journal of Nutritional Biochemistry.
· Hwang, P. S. et al. (2020): “Effects of Pyrroloquinoline Quinone (PQQ) Supplementation on Aerobic Exercise Performance and Indices of Mitochondrial Biogenesis in Untrained Men,” Journal of the American College of Nutrition.
· Tamakoshi, M. et al. (2023): “Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults,” Food & Function.
· Europäische Kommission (2018): “Durchführungsverordnung (EU) 2018/1122 der Kommission vom 10. August 2018 zur Genehmigung des Inverkehrbringens von Pyrrolochinolinchinon-Dinatriumsalz als neuartiges Lebensmittel gemäß der Verordnung (EU) 2015/2283 des Europäischen Parlaments und des Rates sowie zur Änderung der Durchführungsverordnung (EU) 2017/2470 der Kommission,” Amtsblatt der Europäischen Union.
· Yan, T. et al. (2024): “Pyrroloquinoline Quinone (PQQ): Its impact on human health and potential benefits: PQQ: Human health impacts and benefits,” Current Research in Food Science.
· Ikemoto, K. et al. (2024): “The effects of pyrroloquinoline quinone disodium salt on brain function and physiological processes,” The Journal of Medical Investigation.
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