Coenzyme PQQ (pyrroloquinoline quinone, mitochondrial)
What it is
PQQ stimulates mitochondrial biogenesis — the creation of new mitochondria — through PGC-1alpha activation. Nakano 2012 (sleep/stress, BioPQQ, Japan) and Harris 2013 (mitochondrial and inflammation markers) are the main small human trials supporting cognitive and mitochondrial endpoints at 20 mg/day. Also reduces CRP inflammation markers. Found naturally in kiwi fruit, parsley, and fermented soy. Very safe at tested doses. Evidence is promising but based on small trials.
Dose
10–20 mg/day with breakfast; most trials used 20 mg BioPQQ brand
Time of day & tips
Take with breakfast. Very safe. Allow 8–12 weeks for cognitive effects. Small trials show consistent benefit direction but larger confirmatory studies are needed. Can be combined with CoQ10 for complementary mitochondrial support.
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