PQQ (Pyrroloquinoline quinone)
PQQ · pyrroloquinoline quinone
A compound promoted to grow new mitochondria for energy and aging.
TypeSupplement / dietary
The grade answers: What does the human evidence support for: Mitochondrial biogenesis?
Grade
C
Limited
The grade rates evidence quality — it is not advice to take or buy.
- Class
- Mitochondrial cofactor
- Primary use
- Mitochondrial biogenesis
- Evidence strength
- low
- Last reviewed
- 2026-07-01
Bottom line
The 'makes new mitochondria' story rests mostly on cell and animal work, plus a handful of small human trials on fatigue and cognition. Interesting, early, and often bundled with CoQ10 on theory.
What the evidence says
PQQ is proposed to stimulate mitochondrial biogenesis — the creation of new mitochondria — which underlies its energy and anti-aging marketing. Most of this evidence is preclinical; human data are limited to small trials reporting effects on fatigue, sleep or some inflammatory/metabolic markers, with inconsistent quality. It is frequently sold combined with CoQ10 on the assumption of synergy that outcome trials haven't confirmed. Grade C: a plausible mitochondrial mechanism with sparse, early human evidence.
Key studies
- [1]
PQQ and fatigue / cognitive markers (small trials) · RCT
Small, inconsistent human signals.
Open on PubMed ↗ - [2]
PQQ and mitochondrial biogenesis (preclinical) · preclinical
Mechanistic basis, mostly cell/animal.
Open on PubMed ↗ - [3]
Mechanism
Proposed to activate signalling (e.g. PGC-1α pathways) that promotes mitochondrial biogenesis, alongside redox/antioxidant activity.
Safety
Well tolerated in the small trials to date; long-term safety is not well characterised given limited human exposure data.
Dosage context
Human trials commonly use ~10–20 mg/day, often with CoQ10. Optimal dose and any real benefit of the combination are not established.
Examples of application
- Taken ~10–20 mg/day, often bundled with CoQ10.
- The 'new mitochondria' pitch is mostly preclinical.
- Treat the CoQ10 combo as marketing until outcomes say otherwise.
From the field
PQQ's 'grow new mitochondria' pitch is mostly a mouse-and-dish story with a few small human trials tacked on. We grade it C and treat the CoQ10 bundling as marketing until outcomes say otherwise.