Pyrroloquinoline Quinone (PQQ) Supplement Effects & Food Sources

Pyrroloquinoline quinone (PQQ) is a natural compound and redox cofactor found in plant-based foods. A powerful antioxidant, this compound has recently become a subject of interest among nutritionists and consumers alike.

Because of its health benefits, many people are now adding pyrroloquinoline quinone to their diets in the form of PQQ-rich foods and supplements.

Pyrroloquinoline quinone activates pathways in the body that can promote cellular energy metabolism. This molecule helps to promote mitochondrial function by protecting these important organelles from oxidative damage.

PQQ may also promote the development of new mitochondrial in aged cells. For this reason, it has been promoted as an anti-aging supplement. However, more human research is needed to validate this claim.

PQQ

Nutrient Supplement

Heart Health

Cognitive Function

Anti-Aging

How It Works:

• Promotes mitochondrial biogenesis
• Supports heart health & cognitive function
• Anti-oxidant for anti-aging benefits

Dosage:

Between 20 - 40 mg per day

Safety:

Limited Research

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Effects of Pyrroloquinoline Quinone

Pyrroloquinoline quinone is a molecule that acts as a redox agent. It inhibits oxidation, thus reducing the amount of damaging free radicals produced within the body.

The molecule is then recycled by the antioxidant enzyme glutathione back into an active form, and the cycle begins again. The molecule is relatively stable, allowing it come complete approximately 20,000 cycles before it is depleted completely.

These functions have several effects on the body, including changes to signaling pathways within cells, modification of oxidation processes within cells and more.

Studies have also shown that pyrroloquinoline quinone serves as a cofactor for a specific class of enzymes involved in several key cellular functions, including growth, survival, differentiation and development.

Because of all of the benefits of this compound, some people believe that it will eventually be considered an essential nutrient for humans.

In fact, studies have already shown that omitting pyrroloquinoline quinone from the diet of mammals leads to abnormal reproductive function, poor immune system function and impairment of growth.

Pyrroloquinoline Quinone Benefits

Pyrroloquinoline quinone is associated with the following purported benefits:

• Supporting cognitive health – Pyrroloquinoline quinone may protect brain cells from the type of damage linked to Alzheimer’s disease. Pyrroloquinoline quinone may also prevent the development of a protein associated with Parkinson’s disease.
• Better cognitive function – Some studies have shown that pyrroloquinoline quinone may improve performance on memory tests by reversing the cognitive impairment that results from chronic oxidative stress.
• Protection from neurotoxicity – Pyrroloquinoline quinone may protect against the neurotoxicity caused by various toxins, such as oxidopamine, glutamate and mercury.
• Reduction in the risk of stroke – Some animal models have shown that pyrroloquinoline quinone may reduce the risk of severe stroke. Human studies are necessary to validate this claim.
• Stimulation of NGF – Pyrroloquinoline quinone may stimulate the production of nerve growth factor, a neuropeptide essential to the development and survival of nerve cells.
• Reduction of fatigue – A study found that older adults with self-reported energy problems reported less fatigue when taking pyrroloquinoline quinone.
• Reduction of stress – In a research study, subjects taking pyrroloquinoline quinone reported feeling less stress than those who were not taking the supplement.
• Improvement of sleep quality – Mild improvements in the quality of sleep have been identified during research involving pyrroloquinoline quinone.
• Reduction in pain sensations – Studies have shown that pyrroloquinoline quinone may reduce perceptions of pain.

Despite positive preliminary results from PQQ use, more human research trials are needed to validate many of the purported health benefits. Pyrroloquinoline quinone has not been approved by the FDA for the treatment or prevention of any specific medical conditions.

Pyrroloquinoline Quinone Food Sources

Pyrroloquinoline quinone can be found naturally in a number of plant-based foods. Some of the foods known to contain this substance include:

• Tofu
• Papaya
• Kiwi fruit
• Green peppers
• Parsley
• Green tea

With the exception of green tea, each of these foods contains approximately 2 to 3 micrograms of pyrroloquinoline quinone per 100 gram serving. Green tea contains approximately 2 to 3 micrograms of pyrroloquinoline quinone per 4 ounce serving.

Individuals who wish to increase their intake without looking for PQQ-rich foods can consume this compound in the form of a pyrroloquinoline quinone disodium salt supplement. Most supplements are taken in the form of a capsule.

Pyrroloquinoline Quinone Dosage

Most dietary supplements of pyrroloquinoline quinone contain 20 to 40 mg of the active ingredient. Although no official dosage recommendations exist, animal studies have suggested that dosages as low as 2 mg can produce results.

Human studies of this substance have utilized other dosages, including 0.2 mg of PQQ per kg of body weight, 0.3 mg of PQQ per kg of body weight and 20 mg regardless of body weight.

In the studies performed to date, none of these dosages resulted in significant adverse effects for participants. Thus, all of these dosages are likely safe for short-term use.

Nonetheless, you should always talk to your doctor before beginning any new supplement, including pyrroloquinoline quinone.

Pyrroloquinoline Quinone Side Effects

When used properly, pyrroloquinoline quinone does not seem to produce many side effects. In fact, studies have shown that pyrroloquinoline quinone has no adverse effect on liver enzymes, LDL cholesterol, HDL cholesterol or triglycerides when used for up to three weeks at a time.

Likewise, the substance does not raise blood glucose significantly when used on a short-term basis.

Although side effects are unlikely for people using pyrroloquinoline quinone, you should still watch for any significant changes in the way you act or feel while taking pyrroloquinoline quinone.

If you notice bothersome effects, discontinue the supplement and talk to a physician. If you experience a serious side effect while taking pyrroloquinoline quinone, seek immediate medical attention.

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