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PQQ - Is It For You?

Pyrroloquinoline quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a mouthful for sure, but it’s one of the coolest nutrients that you need to know about. PQQ may be a relative newcomer when it comes to the world of dietary supplements, but it’s been around forever, literally. PQQ is a small molecule found naturally in certain foods, especially plant-based foods. PQQ is found in most plants in tiny amounts, most notably in soybeans, spinach, and green tea. PQQ sort of acts like a vitamin in the body in the sense that plays a vital role in human nutrition and energy production.

PQQ acts as a powerful antioxidant in the body. It has been shown to protect cells from oxidative stress. Oxidative stress plays a big part in the development of certain diseases including type 2 diabetes and certain cancers. Oxidative stress interferes with the function of antioxidants and thus creates inflammation in the body.

Evidence suggests that PQQ has an important role in the generation of new mitochondria, parts of every human cell responsible for producing most of the energy in the human body. Studies indicate that the response to PQQ supplementation in humans subjects happens rather quickly. Supplementation provides not just protection from oxidative stress, but also helps support the repair of damaged cells. PQQ may also have a positive impact on heart health and function and preventing cognitive decline associated with aging.

PQQ is vital to a healthy immune system. When there is a deficiency of PQQ in the diet, research has shown that it may lead to compromised immunity, fertility challenges, and growth impairment (Steinberg et al, 2003). PQQ also provides protection for the bones, exerting an anti-osteoporosis effect (Huang et al, 2017).

And here’s the bottom line.

The consideration of PQQ as a dietary supplementation is a really good idea. Adult doses are typically in the 10 milligram (mg) to 20 mg daily range. Supplementing PQQ may exert positive effects on overall energy; brain health including cognition and memory; strength of immune system; heart health; cancer prevention;, and healthy aging.


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.

Huang Y, Chen N & Miao D: Effect and mechanism of pyrroloquinoline quinone on anti-osteoporosis in Bmi-1 knockout mice-Anti-oxidant effect of pyrroloquinoline quinone. Am J Transl Res 2017; 9(10):4361-4374.

Nakano M, Ubukata K, Yamamoto T et al:, Yamaguchi H. Effect of pyrroloquinoline quinone (PQQ) on mental status of middle-aged and elderly persons. FOOD Style 2009; 21:13(7):50-53.

Rucker R, Chowanadisai W & Nakano M: Potential physiological importance of pyrroloquinoline quinone. Altern Med Rev 2009; 14 (3):268-277.

Steinberg F, Stites TE, Anderson P et al: Pyrroloquinoline quinone improves growth and reproductive performance in mice fed chemically defined diets. Exp Biol Med (Maywood). 2003; 228(2):160-166.




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