Coenzyme PQQ (pyrroloquinoline quinone, mitochondrial)

Tier 3 — weak evidence · Mitochondrial biogenesis · Cognition · Anti-aging

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