PQQ for Excellent Health Benefits from Supplements and Foods

PQQ for Excellent Health Benefits from Supplements and Foods

Originally isolated in 1979, PQQ is a cofactor for enzymatic bacteria reactions. PQQ is found naturally in the human body in tissues, body fluids, and human breast milk. Once thought by scientists to be a vitamin, this nootropic is an important growth nutrient for the body.

In fact, PQQ acts as a cofactor or enzyme booster in the reduction-oxidation (REDOX) process. PQQ benefits also come from the right foods such as parsley, kiwi, and green peppers. Moreover, many people keep their level high with supplements in addition to eating foods high in PQQ.

What’s more, research shows that PQQ has a significant impact on mitochondria health. In fact, studies show that taking PQQ influences the number of mitochondria and the efficiency with which they help the human body.

What is PQQ and How Does it Work?

PQQ benefits include a myriad of helpful assistance from this potent supplement. PQQ (pyrroloquinoline quinone) is a compound found in some foods and occurs naturally in the soil. The body also produces PQQ and it resides in amino acids, tissues, and other body fluids.

The PQQ benefits include raising energy levels, helping with disease prevention, reducing oxidative stress, and helping you to get a better night’s sleep.

One of the incredible ways it works is by supporting mitochondria cells in the body. You may think of mitochondria as the battery that generates power for a cell. This is how PQQ boosts your energy levels. So, not surprisingly, when PQQ and CoQ10 combine in the supplemental form, it is for the purpose of quickly increasing energy levels that are long-lasting.

In addition, PQQ benefits include antioxidant qualities that help reduce inflammation, boost brain functions, and lower cholesterol levels.

PQQ Health Benefits

You can find this potent supplement and enjoy all the PQQ health benefits by visiting your local health store. You may also purchase it through online pharmacies across the world. What’s more, PQQ health benefits come from some of the foods that we eat. So, let’s begin by outlining the PQQ health benefits and what you need to know.

Brain Function Enhancements

Even though most people take this supplement to ward off fatigue and raise their energy level, PQQ health benefits also include enhancements to brain functions.

In a 2016 study, the results show that PQQ benefits include increasing blood flow to the brain. This is potentially helpful to patients with dementia. Moreover, the researchers concluding statement includes the results that PQQ works to improve brain functioning in elderly people.

An additional study on rats shows that PQQ helps to prevent neurodegeneration and decreases oxidative cell damage which improves memory.


Studies suggest that a PQQ supplement will lower your cholesterol and therefore lower your risk of heart disease. In fact, one study from Japan involving 29 adults, results show a significant reduction in levels of bad LDL cholesterol.

Inflammation Relief

Although inflammation is a normal response of the body to fight off toxicity and viruses, too much inflammation is not a good thing. In fact, chronic inflammation has serious adverse effects on our health. What’s more, many believe it’s the root of more serious diseases such as cancer, diabetes, and heart disease.

Cell damage and inflammation prevention are other PQQ health benefits. Interestingly, in one study with five men and women, results show significant decreases of inflammation after 3 days.

Life Span Extension

Amazingly, PQQ benefits may also include life-extending qualities. As many believe, the mitochondria play a part in the aging process and longevity of life. For example, one study on roundworms shows a reduction in oxidative stress and an increase in longevity when taking PQQ supplements.

Mitochondrial Function Improves

Mitochondrial is an organelle that provides the energy for cells. One of the primary PQQ benefits is the way it positively affects the mitochondria cells in the body.

Interestingly, PQQ works by stimulating the mitochondrial production of new mitochondrial cells. In one study on animals, it shows that a deficiency in PQQ impairs mitochondrial production. Additionally, signs and symptoms of mitochondrial dysfunction include an increase in infections, weakness in muscles, nerve distress, and gut discomfort.

Oxidative Stress Lowers

While an increase of harmful free radicals causes oxidative stress to cells, the antioxidant qualities of PQQ work to stop the resulting damage.

However, there are two other studies about oxidative stress and PQQ’s ability to protect the cells against damage. One study from Hokkaido University in Japan shows the prevention of neuron cell death from oxidative stress which is believed will benefit neurological diseases.

Another study on animals shows a reduction in the risk of osteoporosis. The study shows that reduction in risk occurs because the use of PQQ reduces cell death by blocking oxidative stress, and inhibiting DNA damage.

Sleep Improvements

PQQ benefits also include helping your quality of sleep. If you find yourself getting up multiple times during the night or wake up feeling like you just went to bed, this supplement might help you. Impressively, one study with 17 adults shows improvements to sleep quality that includes the length of sleep and feeling rested when waking. 

Uses for the PQQ Supplement

To enjoy the PQQ benefits in a supplement form, visit your favorite health store or get online and start searching. The following is a list of the reasons many people take a PQQ supplement every day. These may coincide or be in addition to the PQQ benefits we’ve previously discussed in this article.

Brain Power and Enhancements

PQQ not only prevents damage to cells and thereby helps prevent neurodegenerative disorders, but it also improves cognitive function.

Disease Prevention

Impressively, in one test-tube study from India, it suggests that not only does it improve brain and heart health, it is also effective against leukemia cells.

Energy Boosting

Again, PQQ is an energy-boosting supplement that goes to work on the mitochondria cells which are responsible for producing cellular energy.

Heart Health

Because PQQ helps reduce cholesterol levels, this, in turn, lowers the risk of heart attack and stroke.

Weight Loss Assistance

Due to its energy increasing qualities, this supplement may be able to give you the energy you need to get up and get moving to help work the weight off.


PQQ Food Sources

Although you can certainly get PQQ benefits through a supplemental form, it is also in most foods. However, it is at higher levels in some types of vegetables and fruits, especially fermented foods. Here is a list of foods that are the best source of PQQ.

  • Banana
  • Cabbage
  • Carrot
  • Celery
  • Egg Yolk
  • Fava Bean
  • Green Pepper
  • Kiwi
  • Miso
  • Natto
  • Orange
  • Papaya
  • Parsley
  • Potato
  • Spinach
  • Sweet Potato
  • Tomato

PQQ Food Recipes

If you’re like most people and want to combine foods that are high in PQQ with a supplement, here are some great recipes to help you begin.

Strawberry Kiwi Smoothie


  • ½ cup strawberries
  • ½ banana
  • 1 kiwi
  • ¼ cup goat’s milk yogurt
  • ¼ cup of water


Put all ingredients in a blender and blend until it becomes a deliciously smooth texture. Pour into a glass and enjoy it.

Tip o’ the hat to Dr. Axe.

Sweet Potato Hash


  • 2 sweet potatoes, cubed
  • 2 tablespoons avocado oil
  • 1 medium red onion, chopped
  • 1 red bell pepper, chopped
  • 2 garlic cloves, minced
  • ½ teaspoon smoked paprika
  • ½ teaspoon garlic
  • ½ teaspoon oregano


  • one pasture-raised egg, cooked any style
  • fresh cilantro
  • hot sauce


  • Preheat oven to 350 F.
  • Line a large baking sheet with parchment paper and add all the ingredients, using your hands to toss in the oil until well combined.
  • Cook for 30 minutes, or until potatoes are fork-tender.
  • Add to a plate, top with egg, cilantro, and pepper sauce.

Tip o’ the hat to Dr. Axe.



  • 3 bunches fresh parsley
  • 3 vine tomatoes deseeded, minced
  • 1/4 pound cracked bulgur dry (substitute 1 1/2 cup cooked/cooled quinoa, or 1 1/2 cup minced cauliflower)
  • 1/2 sweet onion minced
  • 2 cloves garlic minced
  • 2/3 cup lemon juice
  • 1/3 cup olive oil
  • salt & pepper to taste


  • In a small bowl, combine the olive oil, lemon juice and 1 teaspoon of both salt and pepper.
    • If you’re using bulgur, place the bulgur in the lemon juice or olive oil and let it sit for 30 minutes – 1 hour, depending on how soft you want the bulgur to be.
    • If you’re using quinoa, place the cooked quinoa in the bowl and set it aside, allowing it to cool while we prep the other ingredients.
  • Thoroughly rinse the parsley. Blot the parsley dry with a towel. Get it as dry as possible.
  • Place de-stemmed parsley leaves into the food processor. Pulse the parsley until it is finely chopped.
  • Finely chop the onion, garlic, and tomato.
  • Add the onion, tomato, and parsley to the bulgur or quinoa. Stir to combine, and salt pepper to taste. But, don’t go easy on the salt for this recipe.
  • Serve your tabbouleh with warm pita bread and Greek yogurt.
  • Makes 4 servings.

Tip o’ the hat to The Little Pine.

PQQ Mechanism of Action

PQQ binds to the quinoproteins in the human body and modifies their activity. In addition, studies show that PQQ eliminates free radicals and is 100 times more effective than vitamin C. However, this mechanism of action is only studied in animal models, so consult with your medical professional before starting this or any other supplement regimen.

PQQ Side Effects

In one study with rats, it suggests that high doses of PQQ cause toxic side effects. Therefore, it is ill-advised to take extremely high doses to avoid adverse effects.

Of course, if you eat foods high in PQQ, there is little chance that you will experience adverse side effects. However, if you take the PQQ supplement, there are precautions that you need to know.

First, there is no research or studies on the effect of PQQ supplements on lactating or pregnant women. In these cases, it is advisable to stick with food sources rather than supplements to avoid potential negative side effects.

Common side effects of taking PQQ supplements include drowsiness, fatigue, or headaches. To minimize side effects, read the manufacturer’s labels carefully and carefully follow the recommended dose. When you experience adverse side effects, decrease your dose. If the adverse effects persist, discontinue use, and consult with your medical professional.

PQQ Supplement Recommended Dosage

Research suggests that PQQ helps increase energy levels, prevents chronic diseases, and enhances your health, overall. You can raise your intake of PQQ either through taking supplements or with the right food. Of course, most will agree that the right food in addition to a supplement is better.

Do your due diligence with plenty of research to find the right PQQ supplement for you. First, look for a trusted and reputable brand. Then, look for a product that uses a process of extraction from fermented bacteria rather than supplements produced synthetically in a lab.

Some studies suggest that effective PQQ benefits derive from doses a low as two milligrams. However, most PQQ supplements are in doses of 20 – 40mgs. Moreover, most believe this to be a safe and effective dose. Please note, however, that it is best to start lower and increase gradually to test your own tolerance level.

Tip o’ the hat to Dr. Axe.


Use this supplement if you want the mitochondria in your body to work at peak efficiently so that you live a healthier life. The most noteworthy PQQ health benefits include improvements to energy, better sleep, enhancements memory, and promotion of healthy nerve growth.

As a “cofactor” pyrroloquinoline quinone (PQQ) assists the body’s enzymes in doing their job. Interestingly, it is similar to the function of B vitamins for humans. Moreover, PQQ eliminates free radicals and is 100 times more effective than vitamin C. Impressively, PQQ benefits antioxidant qualities help reduce inflammation, boost brain functions, and lower cholesterol levels.

Continue to do your research into this supplement if you think it might be right for you. Additionally, check-in with your medical professionals before starting this supplement regimen.

These statements have not been evaluated by the Food and Drug Administration. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.