PQQ Supplement: Benefits, Sources & Dose

[ 01 ] Key Facts

Dose in element3	20mg
Form	Pyrroloquinoline Quinone disodium salt
Signs you may need more	Afternoon energy crashes, difficulty concentrating, slower cognitive processing, low mood despite adequate sleep
Safe range	10–20mg daily is the standard supplemental range. Well-tolerated in human studies up to 60mg/day.

Food sources

Kiwifruit
Parsley
Legumes

[ 02 ] Rationale

Why this ingredient is in element3

Most energy-focused supplements work by optimising existing mitochondria. PQQ does something fundamentally different: it triggers the creation of entirely new mitochondria. This process (mitochondrial biogenesis) is activated through PQQ’s stimulation of PGC-1α, a master regulator of mitochondrial development and cellular energy metabolism. More mitochondria means more capacity for ATP production, which translates directly to how much sustained energy your body and brain can generate.

PQQ has unusually high antioxidant recycling capacity capable of carrying out over 20,000 catalytic conversions compared to just four for Vitamin C. This recycling capacity is why PQQ is studied as an antioxidant that helps the body manage everyday oxidative stress, the kind of cellular damage that accelerates ageing, impairs cognition, and degrades mitochondrial function over time.

The 20mg dose in element3 Rise sits at the upper end of the studied supplemental range, meaningful doses rather than token amounts. PQQ at this level has been the subject of human studies looking at cognitive function, sleep quality and oxidative-stress markers.

PQQ’s position within the element3 Rise formula is strategically synergistic. While NMN replenishes NAD+ (the fuel mitochondria need), PQQ builds more mitochondria to use that fuel. Trans-Resveratrol activates SIRT1, which further supports mitochondrial quality control. And the B-vitamin complex in element3 Rise provides the cofactors needed for the electron transport chain where ATP is actually produced. Together, these ingredients support cellular energy production in complementary ways.

[ 03 ] Formulator's Notes

From the formulator

PQQ, Enzogenol and trans-resveratrol work together at the cellular level. They support your mitochondria to function better and renew themselves, and each is dosed at the level used in the research.

Lucy Yang · Principal Food Technologist, element³

[ 04 ] At 35+

Relevant at 35+

Mitochondrial activity naturally changes with age, which is part of why energy and focus can feel different from your mid-30s onward. The number of functional mitochondria in each cell decreases, while the remaining mitochondria become less efficient and generate more oxidative waste. This creates a compounding problem: less energy produced, more damage accumulated.

During perimenopause, hormonal shifts accelerate mitochondrial dysfunction. Oestrogen, which has a protective effect on mitochondrial membrane integrity, begins to fluctuate and eventually decline. Everyday stress can also affect how energised you feel day to day. The brain is particularly vulnerable to these changes because it consumes approximately 20% of the body’s total energy despite being only 2% of body mass. When mitochondrial output drops, cognitive function is among the first casualties.

PQQ is of interest here because of its role in mitochondrial biogenesis, supporting the body's normal capacity to produce cellular energy as we age. For women navigating the demands of their late 30s and 40s, that makes it a considered addition, supporting cellular energy production rather than just adding stimulation.

[ 05 ] Your Questions

Your Questions

What is PQQ?

PQQ (Pyrroloquinoline Quinone) is a redox cofactor and potent antioxidant found in small amounts in kiwifruit, parsley, and natto. It is unique among nutritional compounds in its ability to stimulate mitochondrial biogenesis: the creation of entirely new mitochondria within cells. While most nutrients support existing mitochondrial function, PQQ can increase the number of mitochondria your cells contain, expanding their total capacity for energy production and cellular maintenance.

What are the benefits of taking PQQ?

PQQ has been studied for its role in cellular energy and antioxidant activity. Human research has looked at measures of memory, attention and processing speed. It's also of interest for its role in supporting normal nervous system function. As with any single nutrient, it works as one part of a varied diet and lifestyle. PQQ’s antioxidant activity is particularly potent, it can perform thousands of redox cycles without being destroyed, unlike conventional antioxidants.

What are the benefits of PQQ in the element3 protocol?

In element3 RISE, PQQ at 20mg is part of the MITO-ACTIVE™ Complex alongside NMN and Trans-Resveratrol. Where NMN supports NAD⁺ supply and Resveratrol the pathways that use it, PQQ relates to mitochondrial number so the three work along complementary cellular pathways

what is the recommended daily intake of PQQ?

The standard supplemental dose range for PQQ in human clinical trials is 10–20mg per day. element3 Rise provides 20mg per serve, which is the upper end of this range and the dose associated with the strongest cognitive and energy benefits in published research. Human trials have demonstrated safety at doses up to 60mg per day. Unlike many nutrients, PQQ does not have an established recommended dietary intake (RDI) as it is not currently classified as an essential vitamin or mineral.

What food provides PQQ?

PQQ is found in small amounts in kiwifruit, parsley, green peppers, natto (fermented soybeans), green tea, and human breast milk. However, typical dietary intake is in the microgram range. A single serving of whole soy beans provides approximately 61 micrograms, while the 20mg in element3 Rise is 20,000 micrograms. Achieving therapeutic supplemental doses through food alone is not realistic, which is why PQQ is included in element3 Rise as a concentrated ingredient rather than relied upon from dietary sources.

Are there any PQQ side effects?

PQQ is well-tolerated in human clinical trials at doses of 10–60mg per day, with no significant adverse effects identified. At the 20mg dose in element3 Rise, side effects are rare. Some individuals may experience mild digestive sensitivity when first starting PQQ, which typically resolves quickly. PQQ is not recommended in individuals who are pregnant or breastfeeding, as data is limited for these populations. As always, consult a healthcare practitioner if you are taking medications or have an existing health condition.

What are PQQ deficiency symptoms?

PQQ is not currently classified as an essential nutrient, so there is no formally defined deficiency state. However, suboptimal PQQ intake is associated with reduced mitochondrial density, increased oxidative stress at the cellular level, impaired cognitive function, and reduced exercise tolerance. In animal models, PQQ deprivation causes impaired growth, reproductive issues, and immune dysfunction. In humans, the practical manifestation of low PQQ status is likely to overlap with general mitochondrial insufficiency: low sustained energy, afternoon cognitive decline, and slower recovery from physical exertion.

What form of PQQ is in the element3 blend?

element3 Rise uses PQQ as its disodium salt (pyrroloquinoline quinone disodium salt), which is the form used in all major human clinical trials on PQQ’s cognitive and energy benefits. This form offers excellent stability and bioavailability. The disodium salt is the same compound referenced in studies showing improvements in memory, attention, and mitochondrial function. element³ uses the clinically validated 20mg dose consistent with the research.

Can you take PQQ and NMN together?

Yes, and they are specifically designed to work together in element3 Rise. NMN replenishes NAD+ (the fuel for mitochondria), while PQQ creates new mitochondria. This combination addresses both the quality and quantity of your cellular energy production.

[ 06 ] The Research

6 studies

The Research

Study	Key finding	Read
Effect of Dietary Pyrroloquinoline Quinone Disodium Salt on Cognitive Function in Healthy Volunteers: A Randomized, Double-Blind, Placebo-Controlled, Parallel-Group StudyShiojima, Y., Takahashi, M., Takahashi, R., Moriyama, H., Bagchi, D., Bagchi, M., & Akanuma, M. (2022). Effect of dietary pyrroloquinoline quinone disodium salt on cognitive function in healthy volunteers: A randomized, double-blind, placebo-controlled, parallel-group study. Journal of the American Nutrition Association, 41(8), 796–809. https://doi.org/10.1080/07315724.2021.1962770	12 weeks of PQQ supplementation significantly improved composite cognitive performance scores compared with placebo in healthy adults.	Read →
Effects of Pyrroloquinoline Quinone Disodium Salt Intake on the Serum Cholesterol Levels of Healthy Japanese AdultsNakano, M., Kawasaki, Y., Suzuki, N., & Takara, T. (2015). Effects of pyrroloquinoline quinone disodium salt intake on the serum cholesterol levels of healthy Japanese adults. Journal of Nutritional Science and Vitaminology, 61(3), 233–240. https://doi.org/10.3177/jnsv.61.233	PQQ supplementation produced reductions in LDL cholesterol in healthy Japanese adults relative to placebo.	Read →
The effects of pyrroloquinoline quinone disodium salt on brain function and physiological processesIkemoto, K., Mohamad Ishak, N. S., & Akagawa, M. (2024). The effects of pyrroloquinoline quinone disodium salt on brain function and physiological processes. Journal of Medical Investigation, 71(1.2), 23–28. https://doi.org/10.2152/jmi.71.23	Review of mechanistic and clinical evidence describing PQQ's effects on mitochondrial biogenesis, sleep quality and cognition.	Read →
Effects of Oral Supplementation with Pyrroloquinoline Quinone on Stress, Fatigue, and SleepNakano, M., Yamamoto, T., Okamura, H., Tsuda, A., & Kowatari, Y. (2012). Effects of oral supplementation with pyrroloquinoline quinone on stress, fatigue, and sleep. Functional Foods in Health and Disease, 2(8), 307–324.	Eight weeks of PQQ improved scores for sleep quality, fatigue and tension/depression on validated mood instruments.	Read →
Effects of Pyrroloquinoline Quinone (PQQ) Supplementation on Aerobic Exercise Performance and Indices of Mitochondrial Biogenesis in Untrained MenHwang, P. S., Machek, S. B., Cardaci, T. D., Wilburn, D. T., Kim, C. S., Suezaki, E. S., & Willoughby, D. S. (2020). Effects of pyrroloquinoline quinone (PQQ) supplementation on aerobic exercise performance and indices of mitochondrial biogenesis in untrained men. Journal of the American College of Nutrition, 39(6), 547–556.	PQQ supplementation produced trends toward improved aerobic performance and increases in markers of mitochondrial biogenesis in untrained men.	Read →
Recent progress in studies on the health benefits of pyrroloquinoline quinoneAkagawa, M., Nakano, M., & Ikemoto, K. (2016). Recent progress in studies on the health benefits of pyrroloquinoline quinone. Bioscience, Biotechnology, and Biochemistry, 80(1), 13–22.	Review of mechanistic and clinical research on PQQ as a vitamin-like accessory factor with antioxidant and mitochondrial effects.	Read →

[ 07 ] In the Protocol

Where PQQ (Pyrroloquinoline Quinone Disodium) sits in the element3 Protocol

In element3 Rise (AM Formula), PQQ at 20mg activates mitochondrial biogenesis — building new cellular power plants that NMN then fuels with NAD+. Together with Trans-Resveratrol (which supports mitochondrial quality control via SIRT1) and the full B-vitamin complex (which provides electron transport chain cofactors), PQQ forms the structural pillar of element3 Rise's cellular energy regeneration system. Taken in the morning, PQQ supports sustained cognitive performance, mood stability, and the kind of energy that doesn’t rely on stimulants.

You can learn more about the full element3 ingredient philosophy at element3.co.nz.

Technically reviewed by

Lucy Yang

Principal Food Technologist, element³ · MFoodTech (Distinction), Massey University · BSc Applied Chemistry, Tongji University · NZIFST Young Technologist Award 2021

Lucy is a food technologist specialising in formulation, product development and the transfer of products from lab scale into full manufacturing. Across NPD and tech-transfer roles she has developed capsule and powdered beverage products, and her academic research has been published in international scientific journals. In 2026 she worked with Hannah and Sarah to develop Rise and Rest, bringing evidence-based formulation to every ingredient and dose.

Lucy advises element³ on formulation and technical matters. Her review is provided as part of that work.

Last reviewed 26 October 2026Full profile →LinkedIn →

Good to know

This page is for general education only. It is not medical advice and is not a substitute for advice from your doctor, pharmacist or other health professional. Dietary supplements should not replace a balanced diet. Always read the label and use only as directed. If symptoms persist, or you are pregnant, breastfeeding or taking medication, talk to your health professional before use.

PQQ (Pyrroloquinoline Quinone Disodium)