Rankings / Longevity — Supplements
Pyrroloquinoline quinone (PQQ)
Longevity · Mitochondrial biogenesis cofactor
Tier B-
What this is
Popular in mitochondrial-focused biohacker stacks (often paired with CoQ10 and Urolithin A). Rucker 2009 PNAS argued PQQ might be a vitamin (deficiency caused growth defects in mice) but FDA has not designated it as essential. Modest human RCT base — most positive trials are small and from Japanese cosmetic ingredient sponsors. Reasonable component of mitochondrial stack at low cost.
Mechanism
Redox-active quinone cofactor; modulates PGC-1α (master regulator of mitochondrial biogenesis), CREB, and SIRT1/3; antioxidant; promotes mitochondrial number and density in cell culture; small fraction of dietary intake from fermented foods, kiwi, parsley, green tea
Dose & route
10-20 mg/day; some products use BioPQQ or MitoQuinone-branded forms
Citations
- https://pubmed.ncbi.nlm.nih.gov/22683612/
- https://www.pnas.org/doi/10.1073/pnas.1117851108
- https://pubmed.ncbi.nlm.nih.gov/19619173/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.