Quick answer
PQQ (pyrroloquinoline quinone) is a compound that, in cell and animal studies, appears to stimulate the creation of new mitochondria via the PGC-1a pathway, while also acting as a durable antioxidant. Human evidence is limited and preliminary, so PQQ is best viewed as a promising, optional add-on rather than a proven staple.
Key takeaways
- PQQ is unusual because it may increase mitochondrial number (biogenesis), not just protect existing mitochondria.
- The proposed mechanism runs through PGC-1a, the same regulator exercise activates.
- Most supporting evidence is from cells and animals; human trials are small and preliminary.
- PQQ is often paired with CoQ10, though data on the combination outperforming either alone is thin.
- Exercise remains the strongest, most proven driver of mitochondrial biogenesis.
What PQQ is
Pyrroloquinoline quinone (PQQ) is a small quinone compound found in trace amounts in foods like fermented soy (natto), spinach, and green tea. It has drawn attention because, unlike most antioxidants, it appears to influence the number of mitochondria a cell has — not just protect the ones already there.
The mechanism that made PQQ interesting
The headline finding is that PQQ may stimulate mitochondrial biogenesis. In cell studies, PQQ increased signaling through PGC-1α — the master regulator of building new mitochondria — via the CREB pathway. In principle, that would mean more mitochondrial capacity, the same outcome exercise produces. PQQ also acts as a redox-active antioxidant that can cycle many times without breaking down.
The biogenesis mechanism is genuinely intriguing. The caveat is that most of this evidence comes from cells and animals, not large human trials.
What the human evidence actually shows
Human data on PQQ are limited and mostly small. Some short studies have reported improvements in markers of fatigue, sleep, and certain inflammatory or oxidative measures, and small trials have looked at cognition. These are encouraging signals, but the studies are typically small, short, and sometimes industry-funded. PQQ sits firmly in the “promising but preliminary” category.
PQQ and CoQ10
PQQ is frequently sold alongside CoQ10, on the logic that one may support building mitochondria while the other supports their function. The pairing is reasonable mechanistically, but there is little rigorous human data showing the combination outperforms either alone.
How to think about it
If mitochondrial biogenesis is the goal, the strongest, most proven stimulus remains endurance exercise — free, potent, and thoroughly validated. PQQ is a low-risk experiment to layer on top for those inclined, not a foundation to build on. It is generally well tolerated in studied doses.
The honest verdict
PQQ has one of the more interesting proposed mechanisms in the supplement world, but the human evidence has not yet caught up. Treat it as an optional, experimental add-on — and keep your expectations proportional to the (currently thin) data.
Frequently asked questions
Does PQQ really create new mitochondria?
In laboratory and animal studies, PQQ increased signaling through PGC-1a, the master regulator of mitochondrial biogenesis. Whether this meaningfully increases mitochondria in healthy humans has not been established in large trials.
Should I take PQQ with CoQ10?
The pairing is common and mechanistically reasonable — one may support building mitochondria, the other their function — but there is little rigorous human evidence that the combination outperforms either compound alone.
Is PQQ worth taking?
It is a low-risk, optional experiment with an interesting mechanism but limited human proof. If your goal is mitochondrial biogenesis, endurance exercise is far better supported. Treat PQQ as an add-on, not a foundation.
Is PQQ safe?
PQQ is generally well tolerated in the doses studied. As with any supplement, this is educational information, not medical advice; check for interactions and consult a clinician if you have a health condition.
References
- 1.Chowanadisai W, et al. Pyrroloquinoline quinone stimulates mitochondrial biogenesis through CREB phosphorylation and increased PGC-1alpha expression. J Biol Chem. 2010;285(1):142-152.
- 2.Harris CB, et al. Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects. J Nutr Biochem. 2013;24(12):2076-2084.
- 3.Akagawa M, Nakano M, Ikemoto K. Recent progress in studies on the health benefits of pyrroloquinoline quinone. Biosci Biotechnol Biochem. 2016;80(1):13-22.