PQQ (Pyrroloquinoline Quinone) is a naturally occurring redox-active compound found in foods such as tofu, parsley, and spinach. It supports mitochondrial function, antioxidant activity, and cellular energy metabolism.

How does PQQ support mitochondrial health?

PQQ helps neutralize oxidative stress and may promote mitochondrial biogenesis, which supports the body's ability to generate cellular energy. These functions are especially important for high-energy organs such as the brain.

What foods contain PQQ?

PQQ naturally occurs in plant foods such as tofu, parsley, spinach, and fermented foods. However, typical dietary intake is low—usually between 0.1 mg to 2 mg per day.

Who may benefit from PQQ supplementation?

Individuals with high energy demands—such as students, young professionals, and active adults—may benefit from PQQ because it supports cellular energy production, cognitive performance, and the body's resilience to oxidative stress.

Human studies show that PQQ is generally well tolerated at supplemental doses such as 20 mg per day. However, individuals should consult a healthcare professional before starting any supplement.

Can PQQ support cognitive performance?

Research suggests that PQQ may support cognitive clarity and brain function by reducing oxidative stress and supporting mitochondrial activity, especially in regions like the cerebral cortex.

What is Pyrroloquinoline quinone (PQQ)?

PQQ is a redox-active, water-soluble ortho-quinone compound. Chemically, its defining characteristic is the stability and efficiency in facilitating redox cycling. This resilience—capable of completing ~20,000 catalytic cycles before being consumed—makes it a potent antioxidant and exceptional free radical scavenger.
[Research: PQQ as a novel redox cofactor & antioxidant]

How Does PQQ Work Inside Us?

Its primary mechanism of action revolves around the mitochondria in two critical ways:

1. Potent Antioxidant Activity

PQQ readily neutralizes intracellular reactive oxygen species, particularly those generated during cellular respiration. It provides sustained protection against oxidative stress, a major contributor to cellular damage and aging.
[Study: PQQ reduces inflammation & oxidative stress]

2. Mitochondrial Biogenesis

PQQ is also a powerful stimulator for creating new mitochondria. This helps sustain cellular energy production, especially for organs with high energy demand.
[Study: PQQ promotes mitochondrial biogenesis in mammals]

Which Organ Benefits the Most?

The brain consumes a disproportionately high amount of the body's total energy, making it deeply dependent on healthy mitochondria and highly vulnerable to oxidative stress.

Thanks to its dual action, PQQ may:

Support neurological function
Enhance nutrient delivery & waste removal
Increase blood flow to the cerebral cortex
Promote healthier cognitive performance

[Study: PQQ improves cognitive function & cerebral blood flow]

Where Can PQQ Be Found?

Naturally, PQQ is concentrated in certain plant-based foods:

Tofu
Parsley
Spinach

Typical dietary intake is roughly 0.1–2 mg/day.

For those who don’t eat many vegetables—especially young American men—this can be difficult to achieve.

Interest in PQQ grew in the 2000s when it was dubbed a “longevity vitamin” due to its brain and cardiovascular benefits. Today, PQQ supplements often pair with CoQ10 or other mitochondrial nutrients.

Studies suggest 20 mg/day is generally safe, well-tolerated, and may improve inflammatory markers and mitochondrial metabolism.
[Human trial: PQQ supplementation improves inflammation & mitochondrial markers]

Who May Consider It?

Young American males, in particular, may benefit due to lifestyle demands and physiological stressors.

1. High Energy Demand & Athletic Performance

For those who lift weights or engage in intense exercise, PQQ may:

Support higher cellular energy output
Improve endurance
Assist recovery
Help maintain lean muscle mass

2. Cognitive Load & Stress

University students and early-career professionals often face:

High cognitive stress
Demanding workloads
Reduced sleep

PQQ’s neuroprotective properties may support:

Focus
Memory
Mental clarity

3. Building Long-Term Health Foundations

Young adulthood is the ideal time to reinforce cellular longevity. PQQ may help reduce damage from:

Poor diet
Alcohol
Sleep deprivation
Environmental stressors

This “future-proofs” heart and brain health via mitochondrial protection.

4. Potential Hormonal & Bone Support

Early animal data indicates PQQ may help reduce bone loss associated with low testosterone by reducing oxidative stress in bone tissue—valuable for physically active men.
[Study: PQQ may modulate bone metabolism and oxidative stress]