What Is PQQ (Pyrroloquinoline Quinone): Benefits, Side Effects, Sources, Dosage
Did you know that there’s a compound out there that could rev up your energy levels and protect your brain as you age?
If you’re feeling tired all the time or worried about your mental sharpness in the future, you’re not alone. These are common concerns for many people.
That’s where PQQ (Pyrroloquinoline Quinone) comes in. In this article I will dive into what PQQ is, its potential benefits to the human body, and how to safely incorporate it into your routine.
By the end, you’ll know all about PQQ and why it’s catching the eye of health buffs and scientists.
✅ FACT CHECKED: Throughout the article the are numbers in brackets that link to scientific and expert resources that act as citations for my writings.
What is PQQ?
Pyrroloquinoline Quinone, or PQQ for short, is kind of like a vitamin that helps your cells make energy and keeps you healthy.
It’s starting to get more attention because it seems to do a lot of good stuff, like helping your brain work better [1] and making it easier for you to sleep well. [2]
You can find PQQ in some foods, and you can also take it as a supplement. It’s not just a passing trend; there’s real science showing it helps grow new parts in your cells called mitochondria. These parts are like tiny power plants that keep you feeling young and energetic.
But PQQ doesn’t just help with energy. It also works as an antioxidant, which means it fights off harmful things in your body that can cause damage and lead to sickness. By keeping these tiny power plants healthy and fighting off damage, PQQ helps you stay strong against getting old and sick.
What are its Health Benefits?
Now, let’s explore the remarkable benefits PQQ offers to your health.
| Benefits of PQQ | Description |
|---|---|
| Enhances Cellular Energy | Boosts energy levels by promoting the production of mitochondria, the cell’s energy factories. Improves overall cellular efficiency for increased vitality. |
| Boosts Brain Function | Supports brain health by generating new brain cells and safeguarding existing ones. Enhances memory, focus, and attention for sharper cognitive function. |
| Improves Sleep Quality | Facilitates better sleep by reducing stress, promoting longer sleep duration, and potentially increasing melatonin production. Enhances overall sleep quality and supports natural sleep cycles. |
| Antioxidant Properties | Acts as a potent antioxidant, combating oxidative stress and protecting cells from damage. Benefits heart health, improves blood flow, and lowers the risk of chronic diseases. |
| Heart Health Support | Supports heart function by enhancing cellular energy and potentially lowering bad cholesterol levels. Guards against cellular damage from stress, promoting overall cardiovascular health. |
| Supports Mitochondrial Function | Improves the performance of mitochondria, leading to increased energy production, endurance, and a more efficient metabolism. Helps combat fatigue and may slow down cellular aging. |
| Anti-Aging Effects | Slows down the aging process by promoting mitochondrial production and reducing oxidative stress. Fights off free radicals, maintaining cellular health and longevity. |
| Strengthens Immune System | Boosts the immune system by supporting the production of protective cells and enhancing overall energy levels through mitochondrial growth. Provides an extra layer of defense against illness. |
| Reduces Inflammation | Acts as an anti-inflammatory agent, reducing swelling in the body. Helps alleviate pain and lowers the risk of chronic diseases associated with excessive inflammation. |
| Promotes Skin Health | Supports skin healing and rejuvenation by stimulating collagen and elastin production. Fights off free radicals, slowing down the aging process and maintaining youthful-looking skin. |
1. Enhances Cellular Energy
Boosting the energy in your cells, PQQ plays a key role in making your body more lively and active. It helps stimulate mitochondria, which are like the energy factories of your cells, and this helps to boost your energy levels. [3]
This isn’t just about feeling energetic; it’s about helping your cells work better, supporting everything from how long your muscles can work to how well your brain functions.
Think of it as improving your body’s energy system, making sure you’re working better and more efficiently.
2. Boosts Brain Function
PQQ is really good at boosting how well your brain works. It does this by helping make more brain cells and keeping the ones you already have safe from harm. [4]
Think of it as adding an extra layer of protection to keep your mind sharp as you get older.
Plus, PQQ can help you remember things better and pay attention more easily. [5]
This means you might find it easier to focus and keep track of information. Just by adding PQQ to your daily routine, you could help your brain stay in top shape.
3. Improves Sleep Quality
Improving your sleep quality just got easier with PQQ. This powerful compound has been found to help you sleep better at night, which is super important for your overall health. [6]
It seems to work by lowering stress and letting you sleep longer, which helps you fall asleep faster and stay asleep.
Some research even suggests that PQQ might help your body make more melatonin, which is the hormone that tells your body when it’s time to sleep. [7]
So, adding PQQ to your daily routine isn’t just about getting better sleep; it’s also about helping your body’s natural cycles, which leads to a healthier life.
4. Antioxidant Properties
Improving sleep is great, but PQQ (as a powerful antioxidant) can also fight off damage from oxidation, which is a big reason we get older and might get chronic illnesses. [8]
PQQ stops those bad free radicals in their tracks, keeping our cells safe, which means we might live longer and healthier.
5. Heart Health Support
PQQ is really good for your heart as well. It helps your heart work better by supporting the parts of your cells that give them energy.
This was further proven by scientific studies in mice. For example, in a 2020 study published in Cardiovascular Diagnosis and Therapy, researchers explored the effects of the antioxidant pyrroloquinoline quinone (PQQ) on heart failure.
Administering PQQ to rats with cardiac pressure overload improved heart function, prevented cell enlargement, and maintained mitochondrial health. PQQ regulated calcium levels in mitochondria, reducing oxidative stress and protecting mitochondrial function.
This study suggests that PQQ has potential in preventing heart failure by safeguarding mitochondrial health and calcium balance under pressure overload conditions.
6. Anti-Aging Effects
PQQ can also help you look and feel younger by protecting your cells from getting old and tired. Here’s some scientific evidence and research studies that back this claim:
- PQQ and Longevity: According to this Life Extension article, in an animal model used to study longevity, PQQ increased lifespan by an average of 30%. This suggests that increasing the number of healthy mitochondria can preserve youthful function and vitality.
- PQQ and Cognitive Function: A double-blind, placebo-controlled study investigated the effects of PQQ on cognitive function in adults aged between 20 and 65 years. PQQ (20 mg per day) was administered for 12 weeks to the participants. After 12 weeks, the participants showed improvements in composite memory and verbal memory.
These studies provide promising evidence for the anti-aging effects of PQQ.
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7. Strengthens Immune System
Studies have shown that PQQ isn’t just good for slowing down aging, but it also helps make your immune system stronger. Here’s what I’ve found:
- A study published in the journal “Biomolecules” discusses the role of PQQ as an enzymatic cofactor or accessory factor and highlights mechanisms underlying PQQ’s actions. The study suggests that a neonatal or perinatal PQQ deficiency reduces mitochondria content and mitochondrial-related gene expression. This could potentially impact the immune system, as mitochondria play a crucial role in immune cell function.
- Another study published in “Bioscience, Biotechnology, and Biochemistry” discusses the health benefits of PQQ, including its potential role in immune function. The study notes that PQQ deficiency in mice and rats can lead to compromised immune responsiveness.
- A document on Academia.edu mentions that PQQ is a modulator of immunity by CD4 cells count and IL-2. CD4 cells are a type of white blood cell that play a significant role in the immune system.
8. Reduces Inflammation
PQQ helps in combating inflammation as well. Animal studies have shown that PQQ has anti-inflammatory effects.
For example, mice given PQQ had less inflammatory damage to brain tissue compared to the control group. [11]
In another study, obese mice treated with PQQ during pregnancy and lactation also had fewer inflammatory markers in liver tissue. [12]
Additionally, PQQ has potent antioxidant effects that can neutralize harmful free radicals in the body. [13]
9. Promotes Skin Health
You’ll be happy to hear that PQQ really helps with keeping your skin looking good and young. This powerful little thing helps your skin heal and grow by boosting the making of collagen and elastin.
A 2022 study in BioMed Research International investigated the impact of Bmi-1 deficiency on skin aging. Bmi-1, found in high levels in the skin, decreases with age.
Using Bmi-1-deficient mice, the study revealed skin thinning, reduced collagen, and increased oxidative stress and DNA damage.
Supplementation with pyrroloquinoline quinone (PQQ) mitigated these effects, highlighting Bmi-1’s role in maintaining skin health and suggesting PQQ as a potential strategy for preventing skin aging.
What are PQQ’s Potential Side Effects?
PQQ is usually safe, but sometimes it can cause side effects, especially if you take a lot. It’s good to know about these possible side effects so you can make a smart choice about using it. Not everyone will have side effects, but it’s better to know what could happen.
Here are some side effects to look out for:
- Headaches: Some people might get headaches from PQQ, especially if they start with a big dose.
- Fatigue: Instead of making you feel more energetic, you could end up feeling really tired.
- Insomnia: PQQ might help some people sleep better, but for others, it could make it hard to fall asleep or stay asleep.
- Digestive discomfort: This could be a mild upset stomach to stomach pain, more so if you take PQQ without eating.
- Allergic reactions: It’s not common, but some might get allergic reactions like rashes or itchiness.
Knowing about these side effects can help you use PQQ more safely. If you notice any of these problems, it’s a good idea to talk to a doctor to see if you should change how much you’re taking.
What are the top 10 food sources of PQQ?
Here are the top 10 food sources of Pyrroloquinoline Quinone (PQQ) per 100 grams [x]:
- Natto (Fermented Soybeans): 61.0 nanograms
- Parsley: 34.2 nanograms
- Green Pepper: 28.2 nanograms
- Kiwi: 27.4 nanograms
- Papaya: 26.7 nanograms
- Tofu: 24.4 nanograms
- Spinach: 21.9 nanograms
- Fava Bean: 17.8 nanograms
- Carrot: 16.8 nanograms
- Miso: 16.7 nanograms
These numbers show us that PQQ is found more in mostly veggies, with green soybeans at the top. Adding these foods to what you eat every day could be a simple way to get more PQQ.
What is the recommended daily intake?
Figuring out the best daily amount of PQQ to take isn’t easy because there aren’t any official rules yet. But from what studies show, taking between 10 to 20 milligrams of PQQ every day might be good for you – except for pregnant or breastfeeding women.
Still, it’s smart to be careful. Since everyone’s body is different, it’s a good idea to start with a smaller amount and see how you feel.
PQQ Absorption Factors
Pyrroloquinoline quinone (PQQ) is absorbed well in the intestines, but its absorption is highly variable, with an average absorption of 62% in rats in a fed state, and a range from 19-89% – according to Examine.
The absorption of PQQ can be affected by factors such as the form of PQQ (food or supplement), the presence of other substances (e.g., Vitamin C), and individual differences. [x]
PQQ in food is different from PQQ supplements, with supplements containing about 250 times more PQQ than what is obtained from food. [x]
What are its deficiency symptoms?
Knowing when you’re not getting enough PQQ is important because it plays a big role in how your body makes energy and protects itself from damage. Even though we’re still learning a lot about PQQ, not having enough can definitely make you feel off.
Here are some things to look out for if you think you mightn’t be getting enough PQQ:
- Feeling tired: You might feel really tired all the time, even if you’re sleeping enough.
- Thinking problems: If you find it hard to focus, keep forgetting things, or just feel like your brain isn’t working right, you could be low on PQQ.
- Taking long to heal: When cuts take forever to heal or you take a long time to feel better after working out, it might be because you’re low on PQQ.
- Getting sick a lot: If you’re catching colds or other infections more than usual, it might mean your body’s defense system is weak because you don’t have enough PQQ.
- Always feeling a bit sick: If you’re always dealing with some low-level sickness, it might be because you’re missing the good effects PQQ has on keeping inflammation down.
Spotting these signs can clue you in on what your body needs. But remember, these issues could be caused by other health problems, too. So, it’s always a good idea to talk to a doctor to figure out what’s going on and how to deal with it.
Conclusion
Today you’ve learned that PQQ is a powerful nutrient with significant health benefits, from improving energy metabolism to supporting cognitive function.
While it’s generally safe, you should be mindful of potential side effects.
Incorporating foods rich in PQQ into your diet can boost your intake, and understanding the recommended daily intake, absorption factors, and deficiency symptoms can help optimize its benefits.
Remember, a balanced diet and informed choices are key to leveraging the advantages of PQQ for your well-being.
👉 Check FoodNurish’s nutrients glossary for more in-depth explanations of common and non-common nutrients.
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