Supplement Scholar
Compound

PQQ

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PQQ. Cofactor stimulating mitochondrial biogenesis (PGC-1α).

How it works. Upregulates PGC-1α, NRF1/2, and TFAM — mitochondrial biogenesis transcription factors.

What the research supports. 1 graded claims. Strongest: Improves fatigue and mitochondrial markers (limited).

How much to take. Typical dose: 10–20 mg/d.

Side effects and interactions. 1 medication interaction listed. Serious: Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing.

Stacking. Pairs well with CoQ10.

Common forms. Available as PQQ disodium salt.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried PQQ. Anecdotes are not medical advice.

PQQ. Cofactor stimulating mitochondrial biogenesis (PGC-1α).

Molecular structureC14H6N2O8 · 330.21 g/mol

What it is

Cofactor stimulating mitochondrial biogenesis (PGC-1α).

Also called

Pyrroloquinoline quinone

Food sources

Trace in fermented foods, kiwi

Goals

Energy ProductionHealthy AgingBrain & Cognitive

How it works

Upregulates PGC-1α, NRF1/2, and TFAM — mitochondrial biogenesis transcription factors.

Pathways

  • Mitochondrial biogenesis

Effects

  • +Mitochondrial biogenesis supports

What the research supports

Improves fatigue and mitochondrial markerslimited

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
10–20 mg/d
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodWith a meal containing fat for fat-soluble compounds; otherwise either.
Best formMost evidence is based on the pqq disodium salt form.
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Side effects & interactions

Common side effects

  • PQQ is generally well-tolerated at evidence-based doses
  • Mild GI discomfort (nausea, loose stools, or bloating) possible at higher intakes
  • Headache or transient fatigue reported by a small fraction of users

Serious

  • Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing

Medication interactions

Prescription medications (general)minor

Always disclose PQQ use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • CoQ10Mitochondrial output synergy.

Common forms

  • PQQ disodium salt

Key studies

8 studies cited in total.

PubMed: PQQ — Improves fatigue and mitochondrial markers ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching PQQ and "Improves fatigue and mitochondrial markers". Filter by RCT, meta-analysis, or year on the results page.

PubMed: PQQ — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching PQQ and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

PubMed: PQQ — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching PQQ and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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