SUPPLEMENT ADVISOR

pqq for energy and brain health

Enhance energy production, memory, attention—and maybe slow the aging process

Short for “pyrroloquinoline quinone,” PQQ is an essential nutrient that the human body doesn’t make and must obtain from food. PQQ is naturally present in soil and is also produced by soil bacteria. Plants absorb it, and we obtain it by eating plants. Some of the bacteria in fermented foods also make PQQ.

Found in all tissues of the body, PQQ is more concentrated in breast milk and is a required growth factor for normal development. Animal studies show that a deficiency stunts growth, impairs immune function, and causes reproductive and metabolic problems.

PQQ For Energy Most cells in our bodies rely on mitochondria to function. As the power-generating components of cells, mitochondria turn food and oxygen into energy. They are also vital for healthy communication among cells and play a role in deciding which unhealthy cells should be destroyed, as in the case of cancer.

Healthy mitochondria are essential for life, but they deteriorate and die off as we get older—that’s a major reason why kids have so much more energy than their parents and grandparents. Damaged and deteriorating mitochondria are linked to all

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PQQ is unique in that it enhances “mitochondrial biogenesis,” a process that increases the number of healthy mitochondria in aging cells. In addition to improving energy production, this characteristic of PQQ shifts some of the aging process into reverse gear.

A study at the University of California, Davis found that a single dose of a PQQ supplement improved mitochondrial performance and reduced chronic inflammation. The effective dose was 0.3 mg of PQQ per kilogram of body weight—20 mg of PQQ for a 150-pound person, as an example.

PQQ For Mental Function In addition to impairing memory and attention, mitochondrial degeneration is linked to major brain diseases such as Alzheimer’s and Parkinson’s. By regenerating mitochondria, PQQ can help to arrest and possibly reverse some of this damage. A study of 41 elderly people in Japan tested the effects of a patented form of PQQ (BioPQQ, an ingredient in some PQQ supplements) on mental function. For 12 weeks, those in the study took either 20 mg of the supplement or a placebo. Cognitive tests showed that PQQ improved memory and attention, and brain scans found increased blood flow to parts of the brain.

Other Research Highlights PQQ can also help improve sleep and lower cholesterol. A study of 17 men and women found that 20 mg of PQQ taken daily for 8 weeks helped people to fall and stay asleep, and feel more alert in the morning. Another study tested PQQ on a group of 29 adults between the ages of 40 and 57 who had elevated triglycerides and cholesterol. Taking 20 mg of PQQ daily for up to 2 weeks did not alter triglyceride levels, but it did reduce elevated levels of harmful LDL cholesterol.

At the University of Colorado, an animal study looked at the effects of PQQ on liver health. Offspring of obese mothers are more likely to develop fatty liver disease later in life. However, researchers found that when obese mothers took PQQ supplements during pregnancy and when breastfeeding, their offspring had healthier livers, even if they ate an unhealthy Western diet.

How to Use PQQ There is no set daily allowance for PQQ, but studies have typically used 20 mg daily, or 0.3 mg per kilogram of body weight. To calculate your personal daily dose, divide your weight in pounds by 2.2 and multiply that number by 0.3. As an example, the dose for a 180-pound person would be 24 mg: 180 divided by 2.2 (82) multiplied by 0.3.

You can also aim to get more PQQ from your diet. Plant foods in general contain small amounts, but the best natural sources include natto (fermented soy), spinach, green tea, parsley, green peppers, and kiwi.

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