Readers who came across my content related to multiple nutrients, especially CoQ10 (Ubiquinol), showed interest in learning about PQQ (pyrroloquinoline quinone) and requested I share my findings and experience with this molecule and nutrient.
As I have been investigating this molecule for a long time as part of my cognitive and mental health studies and tried it as a supplement as an experiment, I decided to summarise my findings in a short article.
This article focuses on the beneficial effects of PQQ as a nutrient, not particularly on supplementation. However, I provide information on supplementing based on my findings from credible sources. I aim to create awareness of this molecule and how to leverage its power to improve our mitochondrial, neural, and cognitive health.
What is Pyrroloquinoline Quinone (PQQ)?
PQQ (pyrroloquinoline quinone) is a molecule considered a vitamin-like substance. However, after some investigation, scientists confirmed that it was not a vitamin. It is considered an enzyme cofactor.
Even though most studies are on animals, the literature indicates multiple functions of the PQQ in the body. The most compelling point, in my perspective, is mitochondrial genesis. Here are key points on the role and function of PQQ in the body:
It can modify signaling in cells to support mitochondrial function.
It can facilitate the growth of new mitochondria in brain cells.
It can stimulate the growth of new neurons activating nerve growth factor (NGF) in brain cells.
PQQ also serves as a potent antioxidant in the brain.
However, these functions are primarily tested in animal studies. I provided a condensed literature review in the next section.
Insights from Scientific Studies on Pyrroloquinoline Quinone
I read many scientific studies on Pyrroloquinoline Quinone (PQQ). PubMed indexed over a thousand reports on PQQ in English. It is impossible to cover the findings of each study. Therefore, I provide a few highlights from prominent studies and provide generic findings from the meta-analyses.
As my research focus is on the brain, the most exciting studies included PQQ’s effects on the cerebral cortex for increasing blood flow.
This study concluded that “PQQ causes increased activity in the right prefrontal cortex associated with increased regional cerebral blood flow and oxygen metabolism, resulting in enhanced cognitive function.”
“There is emerging evidence to support that PQQ supplementation can upregulate the molecular signaling responses indicative of mitochondrial biogenesis within skeletal muscle.”
“If both endurance exercise and PQQ supplementation can elicit increases in the molecular responses indicative of mitochondrial biogenesis, it is possible that both PQQ and exercise may instigate a synergistic ergogenic response.”
One of the exciting findings was related to the benefits of PQQ protecting against glutamate toxicity. I found a study on Developmental Neuroscience valuable.
“PQQ can protect neural stem and progenitor cells against glutamate toxicity associated with ROS-mediated mitochondrial pathway, indicating a useful chemical for the clinical application of neural stem and progenitor cells.”
A 2015 study published in the Toxicology Letters investigated the possible neuroprotective effects of PQQ in the rotenone-induced Parkinson’s disease model.
“PQQ confers neuroprotection in rotenone-induced Parkinson’s disease model probably through complex and multifaceted mechanisms, at least involving oxidative stress, mitochondrial integrity, and dopamine functions.”
A study in Japan investigated the effects of PQQ on LDL cholesterol, as a previous study showed a reduction of triglyceride in mice. Research confirmed that
“PQQ suppressed the LDL-cholesterol level, which is an important finding because a high level of this lipid is a risk factor for various lifestyle-related diseases.”
Many individual studies focus on various aspects of PQQ. Instead of going through each study, I summarize findings based on meta-analyses.
A review paper published on Bioscience, Biotechnology, and Biochemistry in 2015 summarized the findings from the growing literature. Thus, I’d like to provide the study’s findings to depict the big picture.
The study reviewed large-scale and targeted datasets demonstrating that a neonatal or perinatal PQQ deficiency reduces mitochondria content and mitochondrial-related gene expression.
Researchers mentioned that “the literature indicates PQQ’s modulation of lactate acid and other dehydrogenases enhances NAD+-dependent sirtuin activity, along with the sirtuin targets, such as PGC-1α, NRF-1, NRF-2, and TFAM.”
Most of the studies indicated that PQQ mediates mitochondrial functions. Taken together, researchers documented that current observations suggest PQQ has strong potential as a potent therapeutic nutraceutical.
After six years, another review in 2021 added more information. The review in MDPI is titled “Pyrroloquinoline-Quinone Is More Than an Antioxidant: A Vitamin-like Accessory Factor Important in Health and Disease Prevention.”
The review looked at the literature from two perspectives. One is finding related to the impact of PQQ when it is lacking in the diet. The second is the claimed benefits of PQQ for mitochondrial-related gene expression.
Some studies documented the benefit of mitochondrial genesis with increased PQQ. Some studies touched on the effects of PQQ on inflammation, ischemia, and lipotoxicity.
Based on these findings, the review concluded that current observations suggest vitamin-like PQQ has strong potential as a potent therapeutic nutraceutical.
A book chapter on Academic Press titled “Pyrroloquinoline Quinone: Its Profile, Effects on the Liver and Implications for Health and Disease Prevention” provides a summary of human trials showing the safety and efficacy of PQQ.
Foods Containing PQQ
Studies indicate that our bodies cannot create PQQ. Therefore, we need to get it from food or supplements. Even though food is the preferred method of PQQ, research into PQQ-containing food is limited. I found a few studies mentioning specific foods, including PQQ.
A 1995 study in Biochemical Journal investigated foods containing PQQ. They found that it mainly existed in plant foods and some animal foods like egg yolks. In addition, it was found in breast milk.
The paper mentioned that “Since its levels in human tissues and body fluids are 5–10 times lower than those found in foods, it is probable that PQQ existing in human tissues is derived, at least partly, from the diet.”
Another paper in 2019 in Academic Press mentioned that “The major source of PQQ in mammals is dietary; it is common in leafy vegetables, fruits, and legumes, especially soy, and is found in high concentrations in human and mouse breast milk.”
My Experience and Cautious Perspectives on PQQ
After reviewing the literature, I discussed the benefits of PQQ with people who have experienced it. Those people who tried it only mentioned subjective experience.
Some people using PQQ mentioned that they got improved energy and mental clarity. However, I was unable to find objective results during these conversations.
Since no one mentioned any side effects or adverse effects from supplementation, I decided to try it for three months at a low dose. I started with 10 mg for three months. During that time, I did not use any other supplements. Before and after blood makers did not show a noticeable difference. There were no noticeable side effects.
Then I decided to double the dose. So I increased it to 20 mg for another three months. The after-blood marks showed a mild improvement in inflammation markers.
However, when I discussed the results with my trusted health consultants, it was not conclusive whether inflammation markers were reduced due to supplementation or other lifestyle factors during that time. I couldn’t produce empirical data.
Nevertheless, during these three months, I felt a little more energetic and experienced a better recovery after my resistance and high-intensity training. Since the results were not conclusive and other supplements that I used gave me more objective results, I reduced the dose to 10 mg. I might increase it to 20 mg again based on my findings.
With this low dose, I continued with my proven supplements for cognitive health, such as CoQ10, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, and lithium orotate. I reviewedsome nutrients for cognitive health in an article titled Here’s How These 7 Nutrients Can Enhance Cognitive Health and Performance.
Please note that my reduced PQQ intake does not mean higher doses might be useless. I act cautiously to avoid ingesting unproven molecules in large amounts whose effects are not known in the long term.
I was pleased to learn that studies on PQQ supplementation in humans showed no side effects for short-term use so far. Discussing with some people who experimented with it and searching the literature, I did not find studies pointing to allergies or toxicity with PQQ supplementation.
However, a 14-day study published in ELSEVIER, “including high doses of BioPQQ™, resulted in increases in relative kidney weights with associated histopathology in female rats only, while a follow-up 28-day study in female animals resulted in increases in urinary protein and crystals.”
As usual, I keep an open mind to the potential of this molecule as research indicates the benefits of higher doses. If I encounter clinical trials and human intervention studies showing empirical data on its effectiveness, I am willing to try higher doses.
In the meantime, as a healthy person, I believe that my diet, especially egg yolks, includes PQQ, and a 10 mg supplement might be adequate to prevent deficiency. We are all different and take risks based on our needs and goals. I am extra cautious about supplements.
Conclusions and Takeaways
Preliminary studies indicate that Pyrroloquinoline Quinone (PQQ) is an important molecule, especially for our mitochondria. The literature indicates multiple functions of the PQQ in the body. The most persuasive point is mitochondrial genesis. It can modify signaling in cells to support mitochondrial function.
I found the effects of PQQ on stimulating the growth of new neurons activating nerve growth factor (NGF) in brain cells interesting. It looks like PQQ might facilitate the growth of new mitochondria in brain cells. But we need more empirical evidence for this.
From a cognitive abilities perspective, the PQQ’s effects on the cerebral cortex for increasing blood flow look promising. Therefore, I closely review studies on the prefrontal cortex and improving mental health.
Since food includes PQQ, supplementation might not be necessary for healthy individuals. However, to be on the safe side for deficiency, I supplement it in a low dose with products from reliable sources until I learn more about the long-term effects of supplementation.
In my perspective, a decision for supplementation requires discussion with qualified healthcare professionals who have access to the patient's medical history, as supplements might have unexpected side effects and might interfere with medication.
For example, for those with energy deficiency, brain fog, or mitochondrial disorders, it is necessary to discuss the necessity of PQQ with a family doctor and ask for a referral to specialists in these disorders. These professionals might provide an informed suggestion if supplementation is required.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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