Supplements›Antioxidants & healthy aging

PQQ: why it works best paired with CoQ10

PQQ is a nutrient that helps support and grow your cells' energy factories (mitochondria), so many people take it for brain and heart support and fatigue. But its effects aren't dramatic and there's still a lot we don't know, so we suggest a combo product with CoQ10 rather than PQQ alone, at 20 mg a day after a meal.

Who it’s for

People 50+ concerned about brain health and memory; people who often feel fatigued

Daily dose

20 mg a day for maintenance; 40–60 mg for more active support

When

After meals. If taking 2+ capsules, split them across meals

Best form

CoQ10 combo; BioPQQ or PureQQ ingredients

What is PQQ?

PQQ (pyrroloquinoline quinone) acts as a 'helper' (cofactor) for chemical reactions in your body. You get about 1 mg a day from food.

Inside your cells are tiny energy factories called mitochondria. PQQ helps flip the switch (a protein called PGC-1α) that tells your cells to build new ones. That's why it gets special attention for the brain and heart, which use a lot of energy.

Put simply, if CoQ10 is 'the factory's fuel,' PQQ is closer to 'the signal to build more factories.'

PQQ benefits: where it may help

  • Energy and fatigue: It supports how cells make energy, so people take it as an 'energy booster.'
  • Brain function: Studies suggest it may help thinking and memory by supporting energy production in brain cells.
  • Sleep and mood: Some human studies found better sleep quality and less low mood.
  • Antioxidant: It clears free radicals (molecules that 'rust' your cells) on its own and recycles used-up vitamins C and E and glutathione so they can work again.
  • Heart: It's drawing interest for helping keep heart cells, which use a lot of energy, in good shape.

Keep your expectations for PQQ low

There's a lot of buzz about PQQ, but not much has been firmly proven yet.

ClaimActual level of evidence
Memory, sleep, moodSome human studies
Activating longevity genes (sirtuins), turning down inflammation switches, extending lifespanMouse studies only
Parkinson's, Alzheimer's, cancer, chronic diseasesUnclear
  • Critics also point out that many studies were funded by ingredient makers.
  • The effects don't seem to be dramatic either. Some rate it a notch below CoQ10, which does a similar job.
So buying pricey PQQ on its own is likely a waste of money. Think of it as a supporting player, not the main one.

PQQ daily dose and when to take it

Supplements usually contain 10–20 mg per capsule.

GoalDaily dose (based on a 20 mg capsule)
Maintenance1 capsule (20 mg)
More active support2–3 capsules (40–60 mg)
  1. Take it after meals.
  2. Split it up: 2 capsules at breakfast and dinner, or 3 capsules across three meals.

Why take PQQ with CoQ10, and how to choose a product

There's data showing PQQ works better when taken with CoQ10. And people who don't do well on PQQ usually tolerate CoQ10 fine. That's why we suggest a combo with both in one capsule.

Just check these on the label.

  1. Whether CoQ10 is included — PQQ is on the pricey side, so a combo is better value. A common formula is PQQ 20 mg + CoQ10 100 mg.
  2. The ingredient name — The most widely used PQQ ingredients are BioPQQ and PureQQ. Seeing these names is a good sign.
  3. Whether it contains BioPerine (black pepper extract) — Avoid it if you take medications. More on this below.

PQQ side effects and cautions

PQQ has GRAS status in the US (Generally Recognized as Safe as a food ingredient). At supplement doses, it's very safe.

Still, keep these in mind.

  • Rarely, it can cause allergies or stomach discomfort.
  • People with heart disease should avoid high doses.
  • Products with BioPerine can change how fast your liver processes medications. If you take cholesterol drugs, blood pressure drugs, heart drugs, or psychiatric medications, choose a product without BioPerine.

Medications and conditions to watch

  • Check Cholesterol, blood pressure, heart, and psychiatric drugs (with BioPerine products) — BioPerine can change how fast the liver processes drugs — choose a product without BioPerine
  • Note During treatment for heart disease — Avoid high doses and talk to your doctor

Combinations

Works well with: Coenzyme Q10 (CoQ10)

Frequently asked questions

Does PQQ actually work?

Studies suggest it supports your cells' energy factories and may help memory and sleep. But much of the evidence is still from mouse studies and the effects aren't dramatic, so we suggest taking it as a supporting player alongside CoQ10.

How much PQQ should I take a day?

20 mg a day for maintenance, or 40–60 mg for more active support. Take it after meals, and split multiple capsules across meals.

Can I take PQQ and CoQ10 together?

Yes, and there's data showing they work better together. A combo with PQQ 20 mg and CoQ10 100 mg is also good value.

When is the best time to take PQQ?

Take it after meals. If you take 2–3 capsules a day, split them between breakfast and dinner, or across three meals.

Does PQQ have side effects?

At supplement doses, it's very safe. Rarely, it can cause allergies or stomach discomfort, and if you have heart disease, avoid high doses.

Which PQQ ingredient is best?

BioPQQ and PureQQ are the most widely used. Check whether one of these names is on the label.

Related concerns

Brain fog & memoryFatigueHealthy aging & antioxidantsTrouble sleeping

Last updated 2026-10-12