PQQ: Effects Around the Mitochondria

PQQ – short for pyrroloquinoline quinone – is a small, redox-active compound that occurs in many foods only in trace amounts and is being intensively researched around the mitochondria, the "powerhouses of the cell". If you're into longevity or cellular metabolism, you've probably already come across PQQ alongside coenzyme Q10 – the two are almost always mentioned together. Why that is, what makes PQQ chemically special, and where the line runs between exciting laboratory chemistry and proven benefit, we'll clarify here factually and without any promises of effects.

The key points at a glance

• PQQ is a redox-active compound that occurs naturally in small amounts in foods.
• Scientifically interesting is its connection to mitochondria and to cellular redox processes.
• As a supplement, PQQ is usually present as a disodium salt, often combined with coenzyme Q10.
• PQQ is not a vitamin in the classic sense – an essential requirement in humans is not established.
• For PQQ, no health claims are authorised in the EU; with medication or during pregnancy, please consult a doctor.

What actually is PQQ?

Pyrroloquinoline quinone belongs to the molecular class of quinones – and quinones have a special ability: they can take up electrons and give them off again. Picture PQQ like a tiny, rechargeable battery that switches back and forth between two states without being used up in the process. It takes up electrons (becomes "reduced") and gives them off again (becomes "oxidised"), over and over. It is precisely this ability that makes PQQ a redox-active substance and interesting for research into redox systems.

PQQ was originally discovered in bacteria, where it serves as a cofactor for certain enzymes. In our diet it occurs in small amounts in many plant-based and fermented foods. Important for context: PQQ is not a vitamin in the classic sense, even if it is occasionally called one – an essential requirement in humans with a defined deficiency picture is not established.

The connection to the mitochondria – and to Q10

Mitochondria are the cell organelles in which a large part of your energy production takes place. Because electrons flow permanently through the respiratory chain in these powerhouses, reactive oxygen species inevitably arise in the process too. For research, redox-active molecules like PQQ are therefore obvious candidates when it comes to mitochondrial processes.

And this is exactly where the connection to coenzyme Q10 comes into play: Q10, too, is an electron carrier in the mitochondrial energy chain. Two substances with a connection to the same cellular process – that's the reason why you so often find PQQ and Q10 in the same preparation. Important for the right context: the fact that PQQ elegantly moves electrons in a test tube describes what the molecule can do. On its own, that says nothing yet about what a PQQ preparation does in the human body. This gap between laboratory chemistry and proven benefit is particularly important with PQQ.

Food sources

PQQ is present in small amounts in a range of everyday foods:

The amounts taken in through food are, however, very small – supplements are therefore dosed considerably higher than what you get on your plate.

Why many people use PQQ

PQQ has become known above all in the longevity and biohacking scene. It is a typical representative of the "new" longevity substances: not yet as established as classic vitamins, but intensively discussed, because the mechanism of action looks exciting in the lab and it combines well with other cellular-metabolism-oriented substances. Anyone who reads into this world of topics therefore comes across PQQ almost inevitably – often alongside Q10, spermidine or various antioxidants. This describes a context of use, not a proven effect. It remains important not to confuse the scene's interest with established benefit.

What research is looking into

PQQ is the subject of numerous laboratory studies and some studies in humans. Research is particularly interested in the molecule's role in redox reactions and in its behaviour in the interplay with mitochondrial processes; mechanisms at the cellular level are being examined, as well as questions around energy metabolism and oxidative balance. An honest note for context: much of this comes from cell culture and animal models. Robust, broadly established statements for humans are still lacking. We deliberately reflect this state of things honestly and derive no promises of effect from it.

Forms, dosage & combination

As a supplement, PQQ is almost always present as PQQ disodium salt, which is highly soluble and stable. Common serving sizes in preparations are in the low double-digit milligram range per day; always stick to the manufacturer's information. Common combinations:

• PQQ + coenzyme Q10: the classic pairing with a connection to mitochondrial metabolism.
• PQQ + further antioxidants: for example in longevity-oriented formulas.

PQQ is water-soluble and is usually taken independently of meals, often in the morning. Because it is a very low-dosed compound, precision in portioning is more important than with some other supplements – capsules take this work off your hands.

What to look out for regarding quality

• Form declared: PQQ disodium salt (BioPQQ and generics) is the common, stable variant.
• Clear milligram statement: per capsule, so you can compare products fairly.
• Purity & lab testing: tested quality without unnecessary additives.
• Sensible combination: if with Q10, its amount and form (ubiquinol/ubiquinone) should also be stated.

PQQ, Q10 and the longevity substances: how it all fits together

PQQ rarely stands alone – it is part of a whole family of substances that revolve around cellular metabolism, energy and healthy ageing. To make the context easier for you, here are PQQ's typical "neighbours" and their respective connections:

This overview shows one thing above all: PQQ is a building block in a larger field of topics, not an isolated "miracle substance". Anyone interested in PQQ almost automatically also ends up at Q10, spermidine and the broad field of antioxidants – and it is precisely this interconnection that makes the topic of cellular metabolism so exciting. For your own understanding, it remains decisive not to confuse interest in a mechanism with an established benefit.

Honestly placed in context: established vs. open

What is established is that PQQ is a redox-active compound that occurs in traces in many foods and serves as an enzyme cofactor in bacteria. What is open and the subject of current research is what concrete significance PQQ has for human metabolism and which of the effects observed in the lab can be transferred to humans. PQQ is thus an exciting research candidate – not an established active ingredient with proven functional claims. Anyone who tries it does so as part of a conscious longevity routine, not on the basis of proven promises of effect.

Matching products from Scheunengut

If cellular metabolism and healthy ageing interest you, take a look at our Longevity category. For everything around the mitochondrial energy chain, you'll find matching preparations under Coenzyme Q10. Matching guides to read on: Q10: ubiquinol vs. ubiquinone, taking Q10 correctly, longevity – what's behind it, antioxidants at a glance, nutrients for energy metabolism and spermidine & longevity.

Frequently asked questions (FAQ)

What is PQQ and what is it used for?

PQQ (pyrroloquinoline quinone) is a redox-active compound that occurs in traces in many foods and is researched because of its connection to mitochondria and redox processes. In the longevity and biohacking scene it is readily combined with coenzyme Q10. An essential requirement or a proven benefit in humans has so far not been established.

Why are PQQ and coenzyme Q10 taken together?

Both substances have a connection to the mitochondrial energy chain and transfer electrons. This shared proximity to the same cellular process is the reason why they are often combined in the same preparation. If you buy a combination product, make sure that the amount and form of both substances – with Q10, that is ubiquinol or ubiquinone – are clearly stated.

How much PQQ do you take per day?

Common serving sizes in preparations are in the low double-digit milligram range per day. Since PQQ is very low-dosed, precision is important – capsules make exact portioning easier. Always stick to the manufacturer's information, and clarify use with a doctor beforehand if you take medication or are pregnant.

Can I take in PQQ through my diet?

In traces, yes: PQQ is present in natto, parsley, green pepper, kiwi, papaya, green tea and soy products. The amounts taken in through food are, however, very small, which is why supplements are dosed considerably higher. For everyday purposes, diet doesn't come close to the amounts in preparations.