PQQ Supplement: Benefits, Dose and Evidence Explained

Quick answer

PQQ benefits, in short: PQQ (pyrroloquinoline quinone) is a compound found naturally in foods. A few small placebo-controlled trials of 12 weeks reported better scores on memory and attention tests with a PQQ disodium salt [1][2], and a tiny early study saw lower inflammation markers [3]. But the trials are small, short and linked to the companies that make the ingredient. We rate the evidence D: early and promising on paper, not yet proven.

What is PQQ?

PQQ is a naturally occurring coenzyme (a helper molecule) found in foods [1]. It is studied for its possible role in how cells make energy [3]. Supplements usually use a form called PQQ disodium salt. This page is about PQQ taken by mouth.

PQQ benefits: what might it help with?

Possible benefit	Rating	In plain words
Memory and attention in healthy middle-aged and older adults	Early	Two 12-week placebo-controlled trials reported better test scores [1][2]. Both are small and company-linked
Inflammation markers (CRP and IL-6)	Early	A 10-person study of about 3 days saw lower levels [3]. Too small and short to rely on
Brain markers in older adults with mild memory problems	Early	A 34-person, 6-week trial of a PQQ mixture saw some changes. It is not PQQ alone [4]
Living longer or “slowing aging”	Early	No human trial has tested this

Ratings describe how good the research is, not a promise that it will work for you.

What the research says

• 64 healthy adults aged 40 to under 80 (12 weeks). People took 21.5 mg a day of PQQ disodium salt or a placebo. Of the 58 who finished, the PQQ group scored better on several parts of a computer memory and attention test and on two memory questionnaires. No adverse events were reported [1]. The authors tested a branded product, and one is affiliated with a company; the abstract does not state the funder. PubMed · DOI
• Adults aged 20 to 65 (12 weeks). At 20 mg a day, PQQ disodium salt was linked to better composite memory and verbal memory scores, with different patterns in younger and older adults [2]. Some of the authors are affiliated with a company that makes PQQ ingredients. PubMed · DOI
• 34 older adults with mild memory problems (6 weeks). The product was a mixture of dihydrogen-producing minerals and PQQ, so we can’t say PQQ caused the effects. The main goal, a blood marker called BDNF, rose within the group, but the difference between groups was not statistically significant. The authors said the participant numbers were small [4]. PubMed · DOI
• 10 people (crossover, about 3 days). PQQ at 0.3 mg per kg of body weight a day was linked to lower CRP and IL-6, two inflammation markers. Standard blood tests were normal [3]. PubMed · DOI

The main limits: small groups, short trials, and company links. We found no independent large trial.

Amounts and how people take it

These are amounts used in studies, not recommendations.

• Memory trials: 20 to 21.5 mg a day of PQQ disodium salt for 12 weeks [1][2].
• Early study: 0.3 mg per kg of body weight a day for about 3 days [3].
• Timing and forms: the sources we checked don’t give a firm rule.

Side effects, interactions and who should check first

The 12-week trial reported no adverse events [1], and standard blood tests did not change in the early study [3]. These studies were small and short, so rare or long-term problems, and interactions with medicines, are not known.

Who should check with a doctor or pharmacist first

Check with a doctor or pharmacist first if you:

• take any regular medicine, because we found no interaction data
• are pregnant or breastfeeding, or planning to be, because we found no safety data for this group
• have memory worries, so a doctor can look at the cause rather than you relying on a supplement
• are thinking of more than the amounts used in studies

Where to buy

Look for “PQQ disodium salt” on the label, the amount in mg per serving, and a stated third-party testing certificate you can check. Work out the price per daily dose rather than comparing pack prices.

FAQ

What are the benefits of PQQ?

None is proven yet. Two small 12-week trials reported better memory and attention scores with PQQ disodium salt [1][2], and a tiny early study saw lower inflammation markers [3]. We rate the evidence D because the trials are small, short and company-linked.

Can you take PQQ and CoQ10 together?

We found no trial that tested PQQ and CoQ10 together, so we can’t say whether the pair does anything extra or whether there are interactions. If you already take CoQ10 or any medicine, ask a doctor or pharmacist before adding PQQ. See our CoQ10 entry.

PQQ vs CoQ10: what is the difference?

They are different compounds, and we found no trial comparing them, so we can’t say which is better. PQQ is a coenzyme found in foods [1], and its human trials are small. Our CoQ10 entry covers CoQ10’s own evidence.

Does PQQ have side effects?

The 12-week trial of 21.5 mg a day reported no adverse events [1], and standard blood tests were normal in the early study [3]. Those studies were small and short, so rare effects are unknown. Ask a doctor or pharmacist first if you take any medicine.

Related pages

• CoQ10 (coenzyme Q10)
• Longevity supplements for beginners: where this fits in a beginner’s routine
• All supplements A-Z

Talk to your doctor

This page is for general information and is not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant or breastfeeding, take any medicine, or have a health condition.

References

We cite only studies and official pages we checked against PubMed, the publisher or the agency’s own site. The A to E evidence grades are explained in our editorial policy. See also our medical disclaimer and affiliate disclosure.

1. Shiojima Y, Takahashi M, Takahashi R, et al. Effect of Dietary Pyrroloquinoline Quinone Disodium Salt on Cognitive Function in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group Study. J Am Nutr Assoc. 2022. PubMed · DOI
2. Tamakoshi M, Suzuki T, Nishihara E, et al. Pyrroloquinoline quinone disodium salt improves brain function in both younger and older adults. Food Funct. 2023. PubMed · DOI
3. Harris CB, Chowanadisai W, Mishchuk DO, et al. Dietary pyrroloquinoline quinone (PQQ) alters indicators of inflammation and mitochondrial-related metabolism in human subjects. J Nutr Biochem. 2013. PubMed · DOI
4. Baltic S, Nedeljkovic D, Todorovic N, et al. The impact of six-week dihydrogen-pyrroloquinoline quinone supplementation on mitochondrial biomarkers, brain metabolism, and cognition in elderly individuals with mild cognitive impairment: a randomized controlled trial. J Nutr Health Aging. 2024. PubMed · DOI