PQQ and CoQ10: The Duo Tending Your Cellular Power Plants
Discover how these two remarkable compounds work together to energize your cells, protect your brain, and support your heart health
Ever notice the folks who seem inexhaustibly energetic long into their “golden” years, compared to those who get tired after lunch? Where does this energy difference come from? The answer lies deep in our cells at the little engines of power called mitochondria—and two extraordinary compounds which help these dynamic energy factories thrive and function at their best.
Pyrroloquinoline Quinone (PQQ) and Coenzyme Q10 (CoQ10) have lately emerged as cellular health superstars, promising benefits for mitochondrial performance, cardiovascular health, neurological function, and general wellness. But what makes these molecules special? And how might they cooperate to enhance your well-being?
In this guide, you will journey deep into cells. You will learn how PQQ, CoQ10 and other nutrients work together at the body’s most basic level. We digest complex research for practical applications, ultimately helping you make more informed decisions about your own supplementation needs.
PQQ: Your Cellular Architect
A Kind of Cellular Picasso
PQQ acts like a master architect for the metropolis within your cell. While most substances simply help functional structures to work better, PQQ does something quite extraordinary—it helps your body grow brand-new mitochondria, a process scientists once thought impossible in adults.
Present in minutely small amounts in foods like spinach, kiwi fruit, green peppers and green tea (though one cannot get much from these sources), PQQ is not technically a vitamin, but acts as if it were one in your body. Like a skillful conductor leading an orchestra, PQQ directs cellular processes to maintain energy production and brain function. It’s the organizer for everything—and then some!
The Health Benefits of PQQ: Building Your Cellular Legacy
Creating New Energy Factories
Think for a moment about your car. What would you say if, when the first engine began to run down, a second one spontaneously grew out of nowhere? This is exactly what PQQ does within our cells by promoting mitochondrial biogenesis—it constructs brand-new power plants for your body’s tiny factories of life when they become less efficient. This remarkable property could be why scientists are so excited about PQQ’s potential role in helping anybody to age healthfully.
Protects Your Brain Cells
A human brain needs approximately 20% of a body’s energy—despite weighing only 2% of that same person’s mass. This makes brain cells particularly vulnerable to energy deficits. PQQ operates like a special security system just for these precious neurons. It may help maintain function, attention and memory over time. As Robert Sapolsky, MD at Stanford University has said so clearly in the past, “What’s good for the heart is good for the head.” And PQQ seems to favor both.
Supports Your Cardiovascular System
Your heart beats approximately a hundred thousand times each day—this staggering need for energy is all provided by healthy mitochondria. PQQ enables you to maintain that vital beat within the organ of life. It does this by offering aid against oxidative stress in cardiovascular tissues, as well as supporting overall heart function.
Soothes The Inflammatory Process
Think of your immune system as a sophisticated security team. But sometimes this team gets out of hand, sending such strong inflammation to healthy tissues that they become injured. PQQ helps to moderate this, potentially reducing unnecessary inflammatory responses throughout your body.
Potential Considerations with PQQ
Although generally well-tolerated, PQQ could cause mild headaches or indigestion in a small number of people—especially those taking higher doses. Animal studies have suggested potential effects on the kidneys at very high doses, emphasizing that taking an appropriate dosage is essential. As with any supplement, it’s wise to consult with a healthcare provider before using PQQ, particularly if you have existing health conditions or are taking medication.
CoQ10: The Spark Plug of Cellular Energy
When CoQ10 is present, the final stages of cellular energy production occur in tiny power stations known as mitochondria. If there’s any problem with these spark plugs, all energy production stalls—it’s akin to having no ignition in your car’s engine.
Our bodies make CoQ10 naturally, with the most concentrated supply in organs that have the greatest energy demands—our hearts, livers and kidneys. However, from the age of about 20, production starts to decline and can be further reduced by certain drugs—particularly statins used for treating high cholesterol levels. By the time you’re 80, this decline may have reached 65% of what it was in youth.
Health Benefits of CoQ10: Powering Your Daily Life
Energizes Your Heart
Your heart never rests—it works from long before birth right up to our last breath. This marvelous organ depends heavily on CoQ10 for its energy needs. Studies suggest that CoQ10 supplementation may improve various measures of heart function, potentially support normal blood pressure, and even help people recover to normal levels of exertion after cardiac events.
Revitalizes Your Energy Production
Remember the last time you felt really full of vigor, when climbing stairs didn’t wind you or playing with your grandchildren didn’t need a long rest? CoQ10 can restore that cellular energy production, so maybe you won’t get so tired and can sustain physical activity. As a 67-year-old runner told me, “Taking CoQ10 was like having a second wind.”
Maintains Cognitive Function
The energy demands of nerve cells in your brain are enormous—and CoQ10 helps to meet this need while protecting them from damage. This dual protection may help to prolong clear thought and possibly reduce the risk of neurodegenerative conditions as we age.
Relieves Statin-Related Muscle Discomfort
Muscle pain can be a difficult side-effect for the millions who take cholesterol-lowering drugs. Since statins may lower natural CoQ10 levels, supplementing may help alleviate this discomfort, benefiting both you and your muscles.
Potential Considerations with CoQ10
CoQ10 has a superior safety record, although some people may experience mild stomach complaints or occasional headaches and insomnia. Because it can affect blood thinners and certain blood pressure medicines, it is wise to discuss the addition of this nutrient with your healthcare professional—especially if you are taking those drugs now.
PQQ and CoQ10: Better Together
This analogy helps to explain why PQQ and CoQ10 work so elegantly together:
PQQ (The Builder)
Focuses on producing new mitochondria, thus increasing your cellular energy capacity.
CoQ10 (The Electrician)
Tunes how well each mitochondrion produces energy.
When combined, these two compounds produce a synergy that is greater than the sum of the parts—potentially leading to more robust energy levels, superior memory, and substantially improved heart health as well.
“PQQ and CoQ10 in combination represent a most promising approach to maintaining mitochondrial function as we age.” — Dr. Michael Murray, Leading Authority on Natural Medicine
How to Choose the Best PQQ and CoQ10 Supplements
When you take a look at the array of CoQ10 and PQQ supplements available in the store or on your computer screen, it can be overwhelming. Here’s how to cut through the fancy bottles and marketing claims:
Verify The Source
Imagine buying a car without knowing if it has been in an accident. Similarly, supplements without third-party testing may not contain what they claim on the label. Look for certifications from organizations like USP, NSF International, or Consumer Lab that verify purity and potency.
Research The Manufacturer
Companies with established reputations and good manufacturing practices normally yield more dependable supplements. Which brands have scientific advisory boards and make significant investments in formal research rather than wasting resources claiming remarkable effects but providing no evidence?
Understand Proper Doses
- For PQQ: Studies show benefits at doses between 10-20 mg a day. Larger amounts have not consistently produced more benefits and may increase the risk of side effects.
- For CoQ10: Most studies demonstrate good results in the 100-300 mg daily range. Larger amounts are sometimes used to treat specific cardiovascular diseases under medical supervision.
- Combination Products: These convenient products should contain effective amounts of both compounds, not just token quantities that look good on the label but produce minimal benefits in practice.
Maximize Absorption
- Forms of CoQ10: CoQ10 comes in two forms–ubiquinone (the oxidized form) and ubiquinol (the reduced, active form). While your body can convert these to one another if necessary, for people over 40 ubiquinol may offer better absorption as their own powers of conversion may have weakened. Seek out a supplement that is specifically labeled as “ubiquinol” if you want better absorption.
- PQQ Bioavailability: PQQ disodium salt has been found to exhibit good stability and absorption in scientific studies. Some formulations add in compounds such as MCT oil or phospholipids to boost absorption even further.
- Absorption Enhancers: Some products add substances like black pepper extract (BioPerine) that have the potential to improve nutrient absorption. Although very useful for most people, these additives can occasionally give rise to digestive sensitivity in some individuals.
Consider Clean Formulations
In the same way as foodstuffs may be better enjoyed without unnecessary additives, also seek supplements not containing artificial colors, flavors, or bulk fillers. For those with sensitivities, proper labeling about common allergens (gluten, dairy, soy) and a formulation free from allergens are important considerations.
Check Claims and Transparency
Trustworthy supplements provide clear information on sources, manufacturing practices and exact forms of their various ingredients. Watch out for vague terminology like “exclusive formula”—without any figures attached to it there should be doubt over what is actually in it.
Get Clues from Others’ Experiences
Customer reviews can vary in their response to any particular supplement, but they are at least a sign of some sort about taste, digestibility and effect. Compare feedbacks rather than isolated cases; especially pay attention to what people say regarding quality control and customer service.
Top 5 Recommended PQQ and CoQ10 Supplements
Doctor’s Best: High Absorption CoQ10 Plus PQQ
Features: This supplement combines CoQ10 with PQQ, while Bioperine aids in the absorption of all ingredients. The company has built a reputation on science-based formulation and quality control.
Best For: Those seeking a balanced combination with optimal absorption, particularly individuals with mild digestive sensitivity who benefit from enhanced bioavailability.
Worth Noting: Contains black pepper extract, which occasionally causes digestive discomfort in sensitive individuals.
Life Extension Super Ubiquinol CoQ10 with Enhanced Mitochondrial Support
What Makes It Special: This product is formed from the highly bioavailable ubiquinol form of CoQ10 with a blend that supports your mitochondria. Life Extension has always built its formulations around current scientific research and has kept rigorous quality standards.
Best For: People over the age of 40 who may benefit from the already converted form of CoQ10; also provides complete mitochondrial support.
Worth Noting: Higher price point, but many users find it excellent value for the quality ingredients.
Jarrow Formulas QH-absorb + PQQ
Why It Is Noteworthy: Jarrow Formulas has spent many years building trust through transparency and third-party testing. This product offers a balanced combination of ubiquinol CoQ10 plus PQQ with emphasis on better absorption.
Best Use: For those looking for science-backed formulations from a reputable company with a long history of quality supplements.
Worthy Of Note: The softgel delivery system is made from gelatin and therefore unsuitable for vegetarians/vegans.
NOW Foods CoQ10 with PQQ
What Makes It Special: NOW Foods has achieved a reputation as an internationally recognized producer of high-quality nutritional supplements. This product provides ideal complementarity between PQQ and CoQ10.
Best Use: For those with allergies and strict dietary requirements. Also more budget-friendly than some other options.
Worthy Of Note: Some customers have reported needing to take more than the recommended daily dosage before noticing tangible benefits – which might offset any initial price advantage.
Pure Encapsulations PQQ 20 mg
What Makes It Special: Pure Encapsulations maintains high manufacturing standards; the company produces its products according to pharmaceutical grade methods and subjects them to rigorous testing. This enables you to benefit from pure PQQ without any extraneous ingredients.
Best Use: For those managing multiple sensitivities or those who already take a separate CoQ10 supplement and want to add PQQ specifically.
Worthy Of Note: This is only a PQQ supplement – if you want to enjoy the benefits of both PQQ and CoQ10, then you need to buy CoQ10 separately.
Lifelong Journey in Cellular Health
It’s not just about the biochemistry of greater cellular efficiency: It’s about how you experience your day. Will you wake up looking forward to embracing life fully, with clarity of thought and the physical resilience to embrace whatever new adventures lie ahead?
The foundation of good health begins with the foundation of good living: quality sleep, regular physical activity, stress management, and eating “like the rainbow” with plenty of colorful plant foods. When combined with targeted supplements like PQQ and CoQ10, you create a comprehensive approach to cellular wellness that can support your vitality for years to come.