PQQ · Pyrroloquinoline Quinone
Promising cofactor for mitochondrial biogenesis; human evidence remains thin.
Short answer
PQQ (Pyrroloquinoline Quinone) is a mitochondrial with evidence grade C, meaning it is backed by mixed or small human trials. We track 7 produkter containing PQQ. Typical doses range from 10 to 151.0 mg per portion. The top-ranked product scores 6.9 out of 10 on our composite scale (dose, evidence, price, testing, transparency). Prices range up to $35.00 per månad.
Top PQQ produkter
| Product | Varumärke | Dose | Pris/mo | 3rd-party tested | Poäng |
|---|---|---|---|---|---|
| PQQ (Pyrroloquinoline Quinone) Supplement | 20.0 mg | $19.95 | Yes | 6.9 | |
| PQQ Caps with BioPQQ | 20.0 mg | $24.00 | Yes | 6.7 | |
| PQQ 20 mg | 20 mg | $35.00 | Yes | 6.5 | |
| PQQ 99% (20mg) | 20 mg | $29.97 | Yes | 6.4 | |
| Enhanced VitaPQQ with MicroActive CoQ10 | 20 mg | $34.95 | No | 6.2 |
Scores are editorial judgments, not a scientific standard. Se how we score.
What it is
A vitamin-like molecule that appears to trigger the growth of new mitochondria. Found naturally in tiny amounts in fermented foods.
Why people take it
Rodent studies show clear mitochondrial biogenesis. Small human trials suggest improvements in fatigue and cognitive measures at 20 mg/day, but sample sizes are small.
Our verdict
Interesting but unproven. Cheap enough to try as a 'stack ingredient' alongside CoQ10; don't count on it as a standalone longevity intervention.
Structure & class
4,5-dioxo-4,5-dihydro-1H-pyrrolo[2,3-f]quinoline-2,7,9-tricarboxylic acid. Redox cofactor.
Mechanism & clinical data
In vitro and rodent data show PGC-1α upregulation and mitochondrial biogenesis. Human trials (Nakano 2012) suggest reduced fatigue and improved cognitive scores at 20 mg/day but n<30 studies.
Pharmacokinetics
Data limited; probable 24+ hour biological effect from single dose.
Dose & forms
What to watch out for
PQQ is very expensive to synthesise, so cheap produkter may under-deliver. Look for third-party COA.
Säkerhet limits and interactions
When a product exceeds the UL or contains an ingredient with clinically significant interactions, a "Review advised" flag appears on its product page and links here.
Source: https://www.fda.gov/files/food/published/GRAS-Notice-000590--Pyrroloquinoline-quinone.pdf
Where this dose comes from
The trial dose above is our editorial pick from the published human trials for this ingredient. We choose the dose that the best-available studies used on the endpoint most relevant to longevity. The range shows the lowest and highest doses tested in published trials. The landmark studies below are the papers we read to set it. You can click through and check our work.
When new trials publish, our automated sweeps flag them. If a new study materially changes the dose, we update it through editorial review and record the old dose, new dose, and the triggering study in every affected product's recommendation history. The dose is never changed automatically.
Regelverk status
Timeline
Regelverk events, evidence grade changes, and key research milestones for PQQ, most recent first. Every entry links to its primär source.
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EU Court sharpens the bar for botanical health claimsA Court of Justice of the European Union ruling in april 2025 further tightened the requirements for how botanical ingredients (herbs, plant extracts) can be marketed with health claims in the EU, effectively removing much of the flexibility of the on-hold list.
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EU report identifies 117 supplement substances as potential health risksThe HoA Working Group on Food Supplements (26 European countries) published its first report evaluating 117 substances used in food supplements. Of these, 65 were assessed as likely novel foods, 6 were already regulated, 34 had insufficient data, and 12 were prioritized for Article 8 restriction under Regulation (EC) No 1925/2006. The 12 priority substances include ashwagandha, curcumin, melatonin, piperine, St. John's wort, coumarin, p-synephrine, maca, holy basil, Melaleuca, black cohosh, and L-tryptophan. The report drew on 1,500 RASFF alerts reviewed between 2017 and mid-2022.
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FDA issues no-questions letter for PQQ disodium salt GRAS noticeThe FDA issued a "no questions" response to GRAS Notice GRN 000641 for pyrroloquinoline quinone (PQQ) disodium salt, filed by Hisun. PQQ disodium salt was determined to be Generally Recognized as Safe for use as an ingredient in beverages at up to 0.083 percent. A subsequent GRAS notice (GRN 694, Fuzhou Contay) received a no-questions letter in september 2017. PQQ is sold as a dietary supplement in the US under DSHEA.
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Nakano et al. 20128 weeks of 20 mg/day improved fatigue and quality-of-life scores in adults.
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EU Health Claims Regulation adoptedRegulation (EC) No 1924/2006 laid down harmonised rules for nutrition and health claims made on foods, including supplements. Only claims listed in the EU Register of authorised claims can be used. Rejected botanical claims are held in a separate on-hold list.
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EU introduces the Novel Food RegulationRegulation (EC) No 258/97 required any food or food ingredient without a history of consumption in the EU before 15 maj 1997 to be authorised before being placed on the market. This is the framework that captures NMN, spermidine as a supplement ingredient, urolithin A, and many other longevity actives.
PQQ has almost no human RCT data: only a handful of small Japanese trials under 65 people exist, so claims about mitochondrial biogenesis and cognitive enhancement in humans rest on thin evidence.
Verified 2026-07-21. We update this section as new peer-reviewed trials land.
Best-supported claim
PQQ's best human evidence comes from small Japanese trials on cognition in older adults. Nakano et al.'s 2021 randomized, dubbelblind, placebokontrollerad trial in 64 healthy adults aged 40 to under 80 found 12 weeks of 21.5 mg/day PQQ disodium salt significantly improved Cognitrax scores for memory, attention, and executive function, plus questionnaire and MMSE-J scores, with no adverse events (https://pubmed.ncbi.nlm.nih.gov/34415830/). An earlier 2016 trial in 41 elderly healthy subjects found 20 mg/day PQQ for 12 weeks improved selective attention on the Stroop test and, in a subgroup with lower baseline scores, visual-spatial function, with preliminary evidence of increased prefrontal blood flow (https://pubmed.ncbi.nlm.nih.gov/26782228/).
Not supported by the evidence base
PQQ is marketed as a mitochondrial biogenesis booster that increases cellular energy production and slows aging, largely based on rodent and cell-culture studies. Human RCT evidence for this specific mechanism, mitochondrial biogenesis via PGC-1alpha activation, has not been demonstrated in a published human trial; the existing human trials measure cognitive test scores, not mitochondrial density or function directly (https://pmc.ncbi.nlm.nih.gov/articles/PMC11541945/). Marketing claims of established cardiovascular and cholesterol benefits also outrun the data: a 2024 review notes the human cholesterol finding comes from a single small Japanese study without full published sample size, duration, or effect size details, and it has not been replicated in an independently registered RCT (https://pmc.ncbi.nlm.nih.gov/articles/PMC11541945/).
Typical dose
10-20 mg/day, based on the few available human trials
Säkerhet
No adverse events were observed in the two largest human PQQ trials at doses of 20-21.5 mg/day for 12 weeks, based on blood, urine, and physical examination monitoring (https://pubmed.ncbi.nlm.nih.gov/34415830/, https://pubmed.ncbi.nlm.nih.gov/26782228/). Long-term safety beyond 12 weeks has not been studied in humans. Pharmacokinetic data show PQQ is absorbed at roughly 62% and excreted renally at about 81% within 24 hours with no accumulation, suggesting low buildup risk, but this comes from a single-dose study, not chronic dosing (https://pmc.ncbi.nlm.nih.gov/articles/PMC11541945/). Given the very small evidence base, pregnant or breastfeeding people and those with kidney impairment should avoid PQQ until better safety data exist.
Interactions worth flagging
- No well-documented prescription drug interactions reported, but this reflects absence of study rather than confirmed safety
- Theoretical interaction with other mitochondrial-targeted supplements or drugs given proposed mechanism, unconfirmed in humans
Three recent studies to know
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Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults
PQQ disodium salt was associated with improved RBANS neuropsychological scores in both younger and older healthy adults, with larger effects in those with lower baseline scores.
Läs studie → -
The impact of six-week dihydrogen-pyrroloquinoline quinone supplementation on mitochondrial biomarkers, brain metabolism, and cognition in elderly individuals with mild cognitive impairment: a randomiserad kontrollerad studie
A six-week trial in elderly adults with mild cognitive impairment examined a novel PQQ formulation's effects on mitochondrial biomarkers and cognition, adding to the small pool of human PQQ intervention studies.
Läs studie → -
Pyrroloquinoline Quinone (PQQ): Its impact on human health and potential benefits
Comprehensive review finds only a handful of small human studies on PQQ, most without full sample size or duration reporting, and calls for larger controlled trials.
Läs studie →
Landmark studies
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Nakano et al. 2012
8 weeks of 20 mg/day improved fatigue and quality-of-life scores in adults.
Läs studie →
Found in these produkter (7)
Alla produkter in our catalog that contain PQQ, ranked by our overall score. Ranking is editorial, never paid.
Buying guides and comparisons
Related ingredients
Se alla in Mitochondrial →Molekyler in the same class, plus the actives most often formulated alongside PQQ in our catalogue.
Frequently asked questions
What is PQQ?
A vitamin-like molecule that appears to trigger the growth of new mitochondria. Found naturally in tiny amounts in fermented foods.
What dose of PQQ should I take?
The trial dose in published human studies is 20 mg per dag, with a range of 10 to 40 mg per dag. Always consult a qualified clinician before starting any supplement.
Is PQQ safe?
PQQ is very expensive to synthesise, so cheap produkter may under-deliver. Look for third-party COA.
What is the best PQQ supplement?
We track 7 produkter containing PQQ. The top-ranked product scores 6.9 out of 10 on our composite scale, which evaluates dose, evidence, price, third-party testing, and transparency. See the comparison table above. Scores are editorial judgments, not a scientific standard.
What is the evidence grade for PQQ?
PQQ has evidence grade C, meaning it is backed by mixed or small human trials. Grade A means replicated human RCTs with hard endpoints. Grade B means human RCTs with biomarker outcomes. Grade C means mixed or small human trials. See our evidence grading methodology.
Data verification
Bevisning grades are reviewed when new human RCTs are published. Product counts update automatically as new produkter are added. Dose ranges reflect published trial data, not brand recommendations. Read how we verify.