PQQ (Pyrroloquinoline Quinone): Mitochondrial Biogenesis & Nerve Growth

PQQ is a redox cofactor that's gained attention for its ability to stimulate mitochondrial biogenesis — the creation of new mitochondria. It also promotes nerve growth factor (NGF) synthesis, making it one of the few compounds studied for both energy and brain health at the cellular level.

Mitochondrial Biogenesis

PQQ activates PGC-1alpha, the master regulator of mitochondrial biogenesis, through CREB phosphorylation. This means PQQ may help cells produce more mitochondria, potentially offsetting the age-related decline in mitochondrial number and function. It works through a different pathway than exercise-induced mitochondrial biogenesis, and the two may be complementary.

Food Sources & Supplementation

PQQ is found in small amounts in natto, parsley, green tea, green peppers, kiwi, and papaya. Dietary intake is typically in the microgram range (estimated 0.1-1 mcg/day), while supplement doses are usually 10-20 mg. PQQ supplements are produced via bacterial fermentation.

For the full picture of nutrients that support mitochondrial function, see Mitochondrial Nutrition.