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PQQ

PQQ

PQQ is a vitamin-like compound found in small amounts in foods like kiwi, green tea, and soy. It acts as a powerful antioxidant inside cells and is especially noted for its role in the mitochondria. PQQ helps existing mitochondria work more efficiently and may even stimulate the growth of new ones, a process called mitochondrial biogenesis. Because of this, it’s often promoted as a supplement for energy, brain health, and longevity.

Does it really work?

Research on PQQ in humans is still limited but growing. A few small clinical studies show that it can reduce markers of oxidative stress, improve sleep quality, and support cognitive performance. Animal and lab studies suggest PQQ promotes mitochondrial biogenesis, which is why it’s considered promising for energy and brain health. However, while its antioxidant effects in humans are proven, its role in building new mitochondria or extending lifespan remains emerging and not yet confirmed.

Can I get enough in real food?

Yes, but only in very small amounts. PQQ is naturally present in foods like kiwi, green peppers, parsley, spinach, soybeans, and green tea. These foods can help maintain a baseline intake, but the quantities are tiny — usually measured in micrograms. By comparison, most supplements provide doses hundreds of times higher than what you’d get from diet alone.

Do I need a supplement for everyday health?

For most people, a balanced diet provides enough PQQ to cover basic needs, even if the amounts are very small. Supplements are mainly considered by people looking to support mitochondrial health, energy, or brain function, since higher doses have been tested in early studies. That said, the research in humans is still limited, and benefits beyond antioxidant support are not yet proven. If used, PQQ should be seen as a promising but experimental option rather than a core supplement.