PQQ (Pyrroloquinoline Quinone)
With lunch
Pyrroloquinoline quinone (PQQ) is a redox cofactor naturally present in soil, interstellar dust, and small amounts in foods like natto, parsley, and green tea. It has gained attention for its potential to stimulate the creation of new mitochondria and protect existing ones from oxidative damage. PQQ is not classified as a vitamin but acts as a powerful antioxidant at the cellular level.
Research Evidence
Stimulates mitochondrial biogenesis via PGC-1α activation
ModerateMay improve short-term memory and attention in older adults
LimitedMay improve sleep quality
LimitedReduces markers of oxidative stress and inflammation
ModerateSupports cellular energy metabolism
ModerateExpert Evidence
3 references from 2 experts
“In the afternoon, I take my PQQ usually with my lunch.”
Rhonda Patrick's EXACT Supplement Routine (doses, timing, & brands revealed)
1:202 references in 2 episodes from 2024–2025
2025
2024
Safety & Cautions
Side Effects
- Headache at higher doses
- Mild fatigue or drowsiness
- Possible digestive discomfort
PQQ is generally well-tolerated at standard supplemental doses. However, human research remains limited, so individuals who are pregnant, nursing, or on medication should consult a healthcare provider before use.
Pairs Well With