PQQ

What is PQQ?

Pyrroloquinoline quinone, often abbreviated as PQQ, is a relatively newly discovered cofactor with a range of interesting properties. It is an antioxidant that plays an important role in mitochondrial function, making it a potentially valuable component in the fight against ageing and fatigue. PQQ occurs naturally in certain foods and can also be taken as a dietary supplement to support the body's energy production and cellular health.

How does it work in the body?

PQQ primarily functions as a cofactor for various enzymatic reactions involving energy conversion and cell metabolism. One of PQQ's most significant functions is its ability to stimulate mitochondrial biogenesis, which is the process where new mitochondria are formed in cells. Mitochondria are known as the cell's energy factories, and an increase in their number can lead to improved energy production and cellular health.

Scientific benefits

Several studies have investigated PQQ's effects on health and wellbeing. Here are some of the most prominent documented benefits:

• Antioxidant activity: PQQ has demonstrated strong antioxidant properties, meaning it can neutralise free radicals and reduce oxidative stress in the body.
• Mitochondrial biogenesis: Research has shown that PQQ can increase the number of mitochondria in cells, which may lead to increased energy and improved physical performance.
• Neuroprotection: Studies have suggested that PQQ may have neuroprotective effects, meaning it can protect nerve cells from damage and potentially reduce the risk of neurodegenerative diseases.
• Improved cognitive function: Some studies have indicated that PQQ may have positive effects on cognitive functions, which can be particularly important for older individuals.

Dosage and recommendations

The recommended dose of PQQ varies depending on individual needs and health conditions. Typically, the dosage ranges between 10-20 mg per day for adults. It is important to consult a doctor or dietitian before starting a PQQ supplement, especially if you have underlying health issues or are taking other medications.

Best sources and forms

PQQ is found in several foods, although levels can be quite low. Some of the best natural sources include:

• Green vegetables such as spinach and broccoli
• Soybeans and other legumes
• Dairy products
• Eggs
• Fruits such as kiwi and papaya

PQQ can also be taken as a dietary supplement in the form of tablets or capsules. Always choose products from reputable manufacturers to ensure quality and purity.

Side effects and warnings

PQQ is generally considered safe when taken at recommended doses. However, some individuals may experience mild side effects, such as:

• Nausea
• Headache
• Stomach pain

It is important to be aware that more research is needed to fully understand the long-term effects of PQQ supplementation. Pregnant and breastfeeding women, as well as individuals with specific medical conditions, should avoid PQQ or consult a doctor before use.

Frequently asked questions

What is the difference between PQQ and other antioxidants?

PQQ is unique among antioxidants because it not only acts as an antioxidant but also stimulates the formation of new mitochondria, which is crucial for energy production in the body's cells.

Can PQQ help with weight loss?

There is no direct research supporting that PQQ aids weight loss. However, its effect on energy and metabolism may indirectly influence weight regulation.

Is PQQ safe for long-term use?

Research on the long-term use of PQQ is still limited, and it is always best to consult a healthcare provider before starting any new supplement regimen.

Can I get PQQ from my diet?

Yes, PQQ is present in several foods, including green vegetables, legumes, and certain fruits, but in relatively small amounts. Supplements may be an option for those wishing to increase their intake.

What symptoms might indicate a PQQ deficiency?

There are no specific symptoms directly linked to PQQ deficiency, but a lack of general antioxidants and energy-related components can lead to fatigue and impaired cognitive function.