PQQ for Health & Longevity - Quick Reference Sheet
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PQQ for Health & Longevity

Created on 10/09/2026 – Quick Reference based on Evidence Review created using AI4L / Opus 5.5 – Audit

PQQ, a compound made by bacteria and sold as a dietary supplement on the idea that it helps cells build and protect their energy-producing parts, has thinner evidence than its marketing. Several small, industry-funded trials found modest gains on memory and attention tests over 2–3 months. At 20 milligrams daily, trials documented no side effects, but high doses harmed rat kidneys; human studies were not designed to assess kidney function. (Full Review)

Protocol

Standard dose
20 mg/day
PQQ disodium salt; the dose in most cognitive trials and the maximum intake EFSA assessed
Single or split dose
Once daily
All trials used once-daily dosing; split dosing is untested
Time of day
Morning
With or without breakfast; trials did not compare timing
Time to effect
Cognitive function
8–12 weeks
Memory and attention test gains in trials; no immediate effect on energy or focus shown in controlled studies
LDL cholesterol
12 weeks
Borderline fall in one trial; effect unconfirmed
Sleep, mood and fatigue
8 weeks
Open-label study only; no placebo group

Benefits

Contraindications
  • Pregnant or breastfeeding women
  • Children
  • Chronic kidney disease or reduced kidney function (theoretical)
    •
Key Interactions
  • Other kidney-toxic prescription drugs (gentamicin, cyclosporine, tacrolimus, lithium): Caution (theoretical)
  • Chemotherapy and radiotherapy (doxorubicin, cyclophosphamide, radiation): Caution (theoretical)
  • NSAIDs (ibuprofen, naproxen, high-dose aspirin): Monitor (theoretical)
  • Statins (atorvastatin, rosuvastatin): Monitor (theoretical)
  • Other antioxidant and mitochondrial supplements (alpha-lipoic acid, L-carnitine, N-acetylcysteine): Monitor (theoretical)
    •

Risk & Side Effects

  • High:
  • Medium:
  • Low: Headache, insomnia and gastrointestinal discomfort; blunting of training adaptations
    •
  • Speculative: Kidney injury at high doses; nerve-cell toxicity at high concentrations; genotoxicity
    •

Monitoring

Marker Target Why
Serum creatinine (with eGFR) 0.7–1.3 mg/dL in men; 0.6–1.1 mg/dL in women Safety check: a rise stops use
Urinalysis (protein) Negative Safety check: new protein stops use
LDL cholesterol Below 100 mg/dL Expected to change: possible small fall
hs-CRP Below 1.0 mg/L Expected to change: possible fall
Computerized cognitive test score No established target; track change from own baseline Expected to change: memory and attention

Cadence: Baseline before starting; kidney tests and LDL at 3 months, then every 6–12 months while PQQ is continued; cognitive test repeated at 12 weeks

Qualitative Assessment

  • Word recall and mental sharpness in daily tasks
  • Sleep onset, sleep duration and morning alertness
  • Daytime energy and fatigue
  • Mood and sense of stress
  • Exercise tolerance and recovery
  • Headache, gastrointestinal discomfort or restlessness after dosing
Not medical advice. Educational distillation of a single evidence review. Confirm any decision with a qualified clinician, especially in the presence of prescription drugs or chronic conditions.