Supplement
PQQ
Mitochondrial antioxidant with small trials and manufacturer-linked research
Pyrroloquinoline quinone (PQQ) is a redox-active micronutrient found in kiwi and fermented foods. We grade PQQ C on evidence and C for worth-it at about $15-30 per month.
Evidence
Worth it
Typical cost: $15-30/month
What it does
Pyrroloquinoline quinone (PQQ) is a redox-active micronutrient found in kiwi and fermented foods. Preclinical work shows it activates the PGC-1alpha pathway linked to mitochondrial biogenesis. Small human trials report improvements in selected cognitive domains at 10-20 mg/day.
What the research says
Improved selected cognitive domains (memory, attention, cognitive flexibility) at 20 mg/day
Evidence: emerging. Small trials over 8-12 weeks in middle-aged, older, and younger adults; product-specific, narrow outcome measures
Dose-specific anti-inflammatory and mitochondrial effects reported at 5-20 mg/day
Evidence: emerging. Systematic analysis of human trials reports these effects, but most research was conducted by the compound's manufacturers
Real human-trial signals on cognition, but small samples, product-specific preparations, and nearly all research funded or conducted by PQQ makers. No long-term data and no independent replication program.
Is it worth it?
Cheap enough to experiment with, but the evidence is too thin to recommend confidently; often sold paired with CoQ10 on preliminary synergy data.
Typical cost
$15-30/month
Common form, not a brand recommendation
Dosage contextestablished
10-20 mg/day in trials (most commonly 20 mg/day); benefits appear over weeks, not after a single dose.
Safety notes
No serious adverse events reported in short-term trials; generally well tolerated. Long-term safety data are limited. Approved as a food ingredient by the FDA (2008) and in Japan and the EU.
Longevity Lab Report
PQQ news, graded when it happens.
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Changelog
Last updated 2026-10-15
- 2026-10-15|Batch 2 DRAFT entry.