PQQ (Pyrroloquinoline Quinone Disodium)

Pyrroloquinoline Quinone (PQQ) is a redox cofactor found in kiwifruit, parsley, and fermented soybeans that stimulates the creation of new mitochondria through a process called mitochondrial biogenesis — making it uniquely relevant for women over 35 who are experiencing the energy, cognitive, and mood changes that come with age-related mitochondrial decline. In element³ RISE (AM Formula), PQQ is dosed at 20mg to support cellular energy regeneration, focus, and neuroprotection. If your mental sharpness has dulled and your energy crashes earlier in the day than it used to, PQQ targets the root cause at the cellular level.

PQQ (Pyrroloquinoline Quinone Disodium)

[ 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 extraordinary recycling capacity means PQQ provides sustained protection against oxidative stress — the kind of cellular damage that accelerates ageing, impairs cognition, and degrades mitochondrial function over time.

The 20mg dose in RISE aligns with the clinically studied range and sits at the upper end of standard supplemental dosing, reflecting element³’s commitment to therapeutic rather than token doses. At this level, human studies have demonstrated improvements in cognitive function, sleep quality, and markers of oxidative stress.

PQQ’s position within the 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 RISE provides the cofactors needed for the electron transport chain where ATP is actually produced. Together, this creates a comprehensive cellular energy regeneration system: more mitochondria, better-fuelled mitochondria, and better-protected mitochondria.

[ 03 ] At 35+

Relevant at 35+

Mitochondrial function declines measurably with age, and this decline is one of the primary drivers of the fatigue, brain fog, and mood changes that women begin to notice in their mid-30s and beyond. 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. Cortisol dysregulation — common when the HPA axis is under chronic stress — further impairs mitochondrial efficiency. 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 addresses this by directly stimulating mitochondrial biogenesis, essentially building new power plants for cells that are running on ageing infrastructure. For women navigating the metabolic demands of their late 30s and 40s, PQQ directly addresses the underlying mitochondrial infrastructure — building new cellular energy capacity rather than masking the symptoms of its decline.

[ 04 ] 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 supplementation supports cognitive function, sustained physical energy, and cellular longevity by increasing mitochondrial density and providing antioxidant protection to mitochondria themselves. Human clinical trials have demonstrated improvements in memory, attention, and cognitive processing speed with consistent PQQ supplementation. It also supports mood regulation and nervous system function through its influence on nerve growth factor (NGF) production. 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 forms the third element of the MITO-ACTIVE™ Complex alongside NMN and Trans-Resveratrol. Where NMN replenishes the NAD+ fuel supply and Resveratrol activates the pathways that use it, PQQ builds the infrastructure: creating new mitochondria to increase the cell’s total energy-producing capacity. This means the benefits of NMN supplementation have more cellular machinery to work through. PQQ’s neuroprotective and cognitive benefits also complement RISE’s brain function support from Enzogenol® and the B vitamin complex.

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 natto 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 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.

[ 05 ] The Research

6 studies

The Research

Study Key finding Why it's here
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.
Supports mitochondrial function and cognitive performance.
 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.
Supports cardiovascular markers in healthy adults.
 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.
Supports mitochondrial health, 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.
Supports recovery, calm and balanced energy.
 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.
Supports cellular energy production and recovery.
 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.
Supports cellular energy regeneration.
 Read →

[ 06 ] In the Protocol

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

In 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 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.