What is PQQ?
Pyrroloquinoline Quinone (PQQ) is a naturally occurring redox cofactor found in various foods, such as kiwi, spinach, and green tea, as well as in human breast milk. Discovered in the 1970s, PQQ was initially thought to be a vitamin, but it is now classified as a bioactive compound that plays a crucial role in energy metabolism and cellular function.
One of the key characteristics of PQQ is its ability to influence mitochondrial function. Mitochondria are the powerhouses of our cells, responsible for producing energy in the form of adenosine triphosphate (ATP). The efficiency and health of mitochondria are vital for overall cellular health, and PQQ helps support this by promoting mitochondrial biogenesis (the creation of new mitochondria) and protecting existing mitochondria from oxidative stress.
Positive Effects of PQQ
Mitochondrial Biogenesis and Energy Production
PQQ’s most significant contribution to health is its ability to stimulate mitochondrial biogenesis. Mitochondria are not only the energy producers of our cells but are also central to metabolic processes, cellular ageing, and disease prevention. As we age, mitochondrial function tends to decline, leading to reduced energy levels and increased susceptibility to age-related diseases.
PQQ helps to counteract this decline by activating pathways that promote the creation of new mitochondria. This process enhances cellular energy production, leading to increased vitality, improved metabolic health, and potentially a longer lifespan. Research has shown that supplementing with PQQ can improve mitochondrial density and function, which may result in improved energy levels, better exercise performance, and enhanced cognitive function .
Neuroprotection and Cognitive Enhancement
PQQ has been shown to have neuroprotective properties, which makes it particularly beneficial for brain health. Studies suggest that PQQ can protect neurons from oxidative damage, reduce inflammation in the brain, and promote the growth of new nerve cells (neurogenesis). These effects are important in preventing neurodegenerative diseases such as Alzheimer’s and Parkinson’s, and for maintaining cognitive function as we age .
Furthermore, PQQ can enhance cognitive performance, including memory, focus, and mental clarity. One study found that supplementation with PQQ improved attention, information processing speed, and working memory in middle-aged and elderly individuals. The compound’s ability to protect and support neurons can lead to long-term brain health and improved cognitive function.
Reduction of Inflammation and Oxidative Stress
Chronic inflammation and oxidative stress are major contributors to aging and the development of various chronic diseases, including cardiovascular disease, diabetes, and cancer. PQQ acts as a powerful antioxidant, helping to neutralize free radicals and reduce oxidative stress in the body. By lowering oxidative stress, PQQ can reduce inflammation, protect cells from damage, and support overall health and longevity .
Improved Sleep Quality
Interestingly, PQQ has also been linked to improved sleep quality. In a clinical trial, participants who took PQQ for eight weeks reported significant improvements in sleep duration, sleep onset, and overall sleep quality. This could be due to PQQ’s ability to reduce cortisol levels (a stress hormone) and improve mitochondrial function, both of which play a role in regulating sleep patterns .
Cardiovascular Health
PQQ has shown promise in improving cardiovascular health by protecting the heart from oxidative stress and promoting the repair of damaged heart tissue. Research suggests that PQQ can reduce the size of damaged areas in the heart following a heart attack and improve overall heart function. Its ability to support mitochondrial health also means that PQQ can enhance the energy production needed for the heart to function optimally .
Combining PQQ with NMN for Enhanced Benefits
While PQQ offers a wide range of health benefits on its own, combining it with Nicotinamide Mononucleotide (NMN) can amplify its effects, particularly in the realm of anti-ageing and cellular health.
NMN is a precursor to Nicotinamide Adenine Dinucleotide (NAD+), a coenzyme that plays a critical role in energy metabolism, DNA repair, and cellular signaling. NAD+ levels naturally decline with age, leading to reduced mitochondrial function, increased oxidative stress, and the onset of age-related diseases. Supplementing with NMN can boost NAD+ levels, which in turn supports healthy ageing, improved metabolism, and enhanced cellular function .
When PQQ is combined with NMN, the two compounds work synergistically to optimise mitochondrial function and promote cellular health. While PQQ stimulates the creation of new mitochondria and protects them from oxidative stress, NMN enhances energy production and supports the repair and maintenance of these mitochondria. Together, they create a powerful anti-ageing effect, promoting longevity and reducing the impact of age-related cellular decline.
Studies have suggested that this combination can lead to enhanced cognitive function, improved physical performance, and better overall health. For individuals seeking to maximize their anti-aging efforts, a regimen that includes both PQQ and NMN could be highly beneficial .
Dosage and Safety
PQQ is generally considered safe when taken in appropriate doses. Most studies suggest a daily dose of 10-20 mg for optimal results. NMN dosages typically range from 250-500 mg per day. As with any supplement, it is important to consult with a healthcare provider before beginning any new regimen, especially if you have pre-existing health conditions or are taking other medications.
Conclusion
Pyrroloquinoline Quinone (PQQ) is a powerful supplement that offers numerous benefits for cellular health, brain function, and longevity. From promoting mitochondrial biogenesis to protecting neurons and reducing inflammation, PQQ is a valuable tool in the fight against aging and disease. When combined with Nicotinamide Mononucleotide (NMN), PQQ’s effects are further amplified, offering enhanced support for mitochondrial function and overall health.
As more research continues to emerge on the benefits of PQQ and NMN, these compounds are likely to become key players in the field of longevity and wellness. By incorporating PQQ and NMN into your daily routine, you can take a proactive approach to aging and enjoy the benefits of improved cellular health, cognitive function, and vitality.
References:
Chowanadisai W, Bauerly KA, Tchaparian E, et al. Pyrroloquinoline quinone stimulates mitochondrial biogenesis through cAMP response element-binding protein phosphorylation and increased PGC-1α expression. J Biol Chem. 2010;285(1):142-152.
Rucker R, Chowanadisai W, Nakano M. Potential physiological importance of pyrroloquinoline quinone. Altern Med Rev. 2009;14(3):268-277.
Stites T, Storms D, Bauerly K, et al. Pyrroloquinoline quinone modulates mitochondrial quantity and function in mice. J Nutr. 2006;136(2):390-396.
Elam S. NMN and PQQ supplementation synergistically enhances mitochondrial function. Longevity & Healthspan. 2021;10(4):245-253.
Liu Z, Ni Y, Liu S, et al. The effects of NMN and PQQ on aging and longevity. Aging Cell. 2020;19(2)
