# Exploring the Impact of PQQ on Mitochondrial and Cognitive Health
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Chapter 1: Introduction to PQQ
In this article, we delve into the potential advantages of pyrroloquinoline quinone (PQQ) based on increasing research documented in reputable publications. The goal is to raise awareness about this intriguing molecule and how it may enhance our mitochondrial, neural, and cognitive well-being. It’s important to note that this article does not offer medical advice.
Inspiration for the Discussion
Interest in PQQ arose from readers engaging with content on various nutrients, particularly CoQ10. Many expressed a desire to learn more about PQQ, prompting me to share my research and experiences with this molecule. Having studied it extensively within the context of cognitive and mental health, and having experimented with it as a supplement, I felt compelled to summarize my insights.
This piece emphasizes the beneficial aspects of PQQ as a nutrient, rather than focusing solely on supplementation. Nonetheless, I will touch on supplementation based on insights from credible sources.
Section 1.1: Understanding PQQ
Pyrroloquinoline quinone (PQQ) is often regarded as a vitamin-like compound, though scientific investigations have clarified that it is not classified as a vitamin. Instead, it functions as an enzyme cofactor.
While the majority of studies have been conducted on animals, the existing literature suggests several roles for PQQ in the body, with mitochondrial genesis standing out as particularly significant. Here are some notable functions of PQQ:
- It can alter cellular signaling to bolster mitochondrial performance.
- It encourages the formation of new mitochondria within brain cells.
- It stimulates the development of new neurons by activating nerve growth factor (NGF) in brain cells.
- Additionally, PQQ acts as a powerful antioxidant in the brain.
However, it is essential to remember that most of these findings are primarily derived from animal studies. A condensed literature review can be found in the subsequent section.
Section 1.2: Scientific Insights on PQQ
I have reviewed numerous scientific articles on PQQ, with over a thousand indexed in PubMed alone. Given the volume of research, it is impractical to summarize each study. Instead, I will highlight key findings from significant studies and provide general observations from meta-analyses of several papers.
Focusing on the brain, one particularly exciting study examined PQQ's impact on the cerebral cortex and its relation to blood flow enhancement. The study concluded that "PQQ leads to increased activity in the right prefrontal cortex, which is associated with improved regional cerebral blood flow and oxygen metabolism, thereby enhancing cognitive function."
Another study published in Nature suggested that "PQQ may influence the generation of pro-inflammatory mediators, such as cytokines and prostaglandins, during aging." Moreover, there is emerging evidence that PQQ supplementation can upregulate molecular signaling responses indicative of mitochondrial biogenesis within skeletal muscle.
Researchers noted that "If both endurance exercise and PQQ supplementation can induce increases in molecular responses indicative of mitochondrial biogenesis, then there may be a synergistic ergogenic effect from both PQQ and exercise."
Additionally, one fascinating finding relates to PQQ’s protective effects against glutamate toxicity. A study in Developmental Neuroscience concluded that "PQQ can safeguard neural stem and progenitor cells from glutamate toxicity via the ROS-mediated mitochondrial pathway, suggesting its utility in clinical applications."
A 2015 study in Toxicology Letters investigated PQQ’s potential neuroprotective properties in a model of Parkinson's disease induced by rotenone. The findings indicated that "PQQ provides neuroprotection in this model, potentially through multiple complex mechanisms, including oxidative stress, mitochondrial integrity, and dopamine function."
Furthermore, a Japanese study assessed the effects of PQQ on LDL cholesterol levels, confirming that "PQQ lowers LDL cholesterol, which is significant given that high levels of this lipid are linked to various lifestyle-related diseases."
While many individual studies explore various dimensions of PQQ, I will summarize findings based on meta-analyses. A review published in Bioscience, Biotechnology, and Biochemistry in 2015 compiled findings from the expanding literature. It revealed that PQQ deficiency during neonatal or perinatal periods diminishes mitochondrial content and gene expression related to mitochondria.
Researchers highlighted that "PQQ's modulation of lactate acid and other dehydrogenases enhances NAD+-dependent sirtuin activity, alongside sirtuin targets such as PGC-1α, NRF-1, NRF-2, and TFAM." Collectively, these studies suggest that PQQ plays a vital role in mediating mitochondrial functions, indicating its potential as a therapeutic nutraceutical.
In 2021, another review titled "Pyrroloquinoline-Quinone Is More Than an Antioxidant: A Vitamin-like Accessory Factor Important in Health and Disease Prevention" explored the literature from two angles: the consequences of dietary PQQ deficiency and its purported benefits for mitochondrial-related gene expression.
Some studies documented enhanced mitochondrial genesis with increased PQQ levels, while others addressed its effects on inflammation, ischemia, and lipotoxicity. The review concluded that current observations indicate PQQ may serve as a powerful therapeutic nutraceutical.
PQQ in Food Sources
Research indicates that the human body cannot synthesize PQQ, necessitating intake through diet or supplements. Although dietary sources are preferred, studies identifying PQQ-rich foods are limited. A 1995 study in the Biochemical Journal revealed that PQQ is primarily found in plant-based foods and some animal products, including egg yolks and breast milk.
The paper noted, "Since levels of PQQ in human tissues and fluids are 5–10 times lower than those found in foods, it is likely that PQQ present in human tissues derives, at least in part, from dietary sources." A subsequent 2019 paper confirmed that "The primary source of PQQ in mammals is dietary, prevalent in leafy greens, fruits, and legumes, especially soy, and is concentrated in human and mouse breast milk."
Chapter 2: Personal Insights and Cautions Regarding PQQ
After thoroughly reviewing the literature, I spoke with individuals who have experienced PQQ. Those who tried it reported subjective improvements in energy and mental clarity, particularly among biohackers in Japan. However, objective results were scarce during these discussions.
Given the absence of reported side effects or adverse reactions from supplementation, I decided to experiment with PQQ for three months, starting with a low dose of 10 mg. Throughout this period, I refrained from using any other supplements. Blood markers before and after showed no significant differences, and I experienced no noticeable side effects.
Subsequently, I doubled the dosage to 20 mg for an additional three months. Post-supplementation blood tests indicated a slight improvement in inflammation markers. However, after consulting with trusted health professionals, it remained inconclusive whether these changes were due to the supplementation or other lifestyle factors during this time. I could not provide empirical data to substantiate the effects.
Nevertheless, I felt slightly more energetic and observed improved recovery following resistance and high-intensity training. Since the results were not definitive and other supplements yielded more objective findings, I reverted to the 10 mg dosage. I might consider resuming 20 mg based on ongoing observations.
Continuing with my established cognitive health supplements, including CoQ10, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, and lithium orotate, I maintain a cautious approach to PQQ intake.
It's important to clarify that my reduced PQQ consumption does not imply that higher doses are ineffective. I prefer to be cautious and avoid high doses of unproven compounds whose long-term effects remain unclear. Encouragingly, studies on PQQ supplementation in humans have not reported side effects from short-term use thus far.
However, a 14-day study published in ELSEVIER involving high doses of BioPQQ™ observed increased kidney weights and related histopathology in female rats, alongside a follow-up 28-day study showing heightened urinary protein and crystals.
I remain open to the potential of this molecule, as research suggests beneficial effects at higher doses. Should I come across clinical trials or human intervention studies presenting empirical evidence of its efficacy, I am willing to explore higher dosages.
For now, as a healthy individual, I believe my diet—particularly the inclusion of egg yolks—provides sufficient PQQ, and a 10 mg supplement may be adequate to prevent deficiency. Each individual's needs vary, and it is essential to approach supplementation cautiously.
Conclusions and Key Takeaways
Preliminary studies suggest that PQQ is a significant molecule, especially for mitochondrial health. The literature reveals multiple roles for PQQ in the body, with its ability to influence mitochondrial genesis being particularly compelling. It can modulate signaling in cells to support mitochondrial functionality.
I find PQQ's capacity to stimulate new neuron growth and activate NGF in brain cells fascinating, along with its potential to enhance blood flow in the cerebral cortex, which looks promising from a cognitive perspective.
While food sources can provide PQQ, supplementation may not be necessary for healthy individuals. Nonetheless, I opt to supplement at a low dose from reputable sources until more is known about the long-term effects.
In my opinion, any decision regarding supplementation should be made in consultation with qualified healthcare professionals who are familiar with the individual's medical history, as supplements may have unforeseen side effects.
For those experiencing energy deficits, brain fog, or mitochondrial disorders, discussing the necessity of PQQ supplementation with a healthcare provider and seeking referrals to specialists is crucial. Such professionals can offer informed recommendations on whether supplementation is warranted.
Additionally, I have written about other valuable nutrients. Here are links for easy access to those discussions: Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, Taurine, Citrulline Malate, Biotin, Lithium Orotate, Alpha-Lipoic Acid, N-Acetyl-Cysteine, Acetyl-L-Carnitine, CoQ10, PQQ, NADH, TMG, Creatine, Choline, Digestive Enzymes, Magnesium, Zinc, Hydrolyzed Collagen, Nootropics, Pure Nicotine, Activated Charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Thank you for engaging with my perspectives. I wish you a healthy and fulfilling life. As a new reader, please explore my holistic health and well-being narratives, which reflect my reviews, observations, and years of experimentation aimed at optimizing hormones and neurotransmitters. I believe that health is fundamentally about achieving balance.
The first video titled "This Molecule Unlocks The Full Potential Of Your Mitochondria & Protect Your Brain" delves into the significant roles of PQQ in enhancing mitochondrial efficiency and protecting brain health.
The second video, "PQQ Stimulates Mitochondria & TOP 5 FOOD SOURCES!!! - YouTube," explores how PQQ can stimulate mitochondrial function and discusses the top food sources rich in this vital compound.