PQQ for Athletes: The Mitochondrial Energy Boost You're Missing

A 38-year-old triathlete—let's call him Mark—came to me last season complaining about what he called "the wall." Not the marathon wall, but something subtler. His training metrics were solid, his nutrition was dialed in, but his recovery between sessions was dragging. He'd finish a hard bike session and feel wiped for two days instead of one. His labs were mostly fine—nothing screamingly wrong. But his subjective energy, that feeling of being "on," was just... off.

We tweaked his sleep, his carbs, his hydration. Marginal gains. Then I asked about his supplement stack. It was the usual: protein, creatine, a multivitamin. I suggested we try adding PQQ—pyrroloquinoline quinone. He looked at me like I'd just spoken Klingon. Four weeks later, he texted me: "Whatever that PQQ stuff is, my legs feel alive again. I'm recovering like I'm 25."

Look, your body doesn't read studies. But in the clinic and the weight room, I've seen PQQ move the needle for athletes hitting a cellular energy plateau. It's not a stimulant. It doesn't work in 30 minutes. But for mitochondrial biogenesis—literally growing more of your cells' energy factories—the data is getting hard to ignore.

What the Research Actually Shows on PQQ

I'll be honest—five years ago, I was skeptical. The early studies were mostly in rodents. But the human data is building, and the mechanism makes physiological sense.

PQQ's main claim to fame is activating pathways that trigger mitochondrial biogenesis, primarily through the PGC-1α pathway. Think of PGC-1α as the foreman yelling "We need more power plants!" and PQQ as the catalyst that gets the construction crew moving.

Here's what we've got:

1. The Foundational Human Study: A 2010 double-blind, placebo-controlled trial published in Nutrition Journal is the one everyone cites, and for good reason. Researchers gave 10 people 20 mg of PQQ daily and 10 people a placebo for 76 hours. They measured urinary markers of inflammation and oxidative stress. The PQQ group showed a significant reduction in these damaging markers—think C-reactive protein (CRP) and interleukin-6 (IL-6) levels dropping. The sample was small (n=20), but the effect was clear. It suggested PQQ was helping protect mitochondrial function from wear and tear.

2. The Endurance & Fatigue Data: More relevant for athletes is a 2021 randomized controlled trial (PMID: 34575632). This one had 17 middle-aged and older adults take 20 mg of PQQ daily for 8 weeks. They used cycle ergometer tests. The PQQ group showed improved work output and lower perceived fatigue scores compared to placebo. Again, small group, but the outcome measure—actual physical performance—is what we care about. The researchers noted enhanced mitochondrial efficiency.

3. The Synergy with CoQ10: This is where it gets interesting in practice. PQQ and CoQ10 (ubiquinol) work in different parts of the same energy production chain. A 2020 study in the Journal of Nutritional Biochemistry looked at giving both together. Participants taking the combo reported better subjective scores for memory, focus, and energy than those taking either one alone. For an athlete, that mental clarity and sustained energy feeling is half the battle.

Point being: the research isn't yet massive, thousand-person marathon studies. But the mechanistic plausibility is high, the early human trials are positive, and—this is key—the safety profile is excellent. It's a low-risk, potentially high-reward intervention.

Dosing, Timing, and What to Buy

This is where most people mess it up. They underdose, buy a sketchy brand, or take it at the wrong time.

Effective Dose: The studied range for mitochondrial effects is 10 mg to 20 mg daily. I usually start clients at 10 mg. Some sensitive folks feel a subtle boost there. Others need the full 20 mg. There's no established Upper Limit, but more isn't necessarily better here. Stick to the researched range.

Form Matters: You want BioPQQ®. That's the trademarked name for the specific, bioavailable form used in most of the clinical research. It's produced via a specific fermentation process. If the label doesn't say BioPQQ® or specify the form, I'd skip it. You're rolling the dice on what you're actually getting.

Timing: Take it with a meal containing some fat. PQQ is fat-soluble. Morning or afternoon is fine. I don't recommend it right before bed—while it's not a stimulant, the uptick in cellular activity might interfere with sleep for some people.

Synergistic Stacking: I almost always pair it with a quality CoQ10 (as ubiquinol), especially for athletes over 30. The combo makes biochemical sense. A typical stack: 10-20 mg PQQ + 100-200 mg ubiquinol with breakfast.

Brands I Trust:
- Jarrow Formulas PQQ (10 mg or 20 mg): Clear labeling, uses BioPQQ®, consistently good value.
- Life Extension PQQ with BioPQQ® (20 mg): Slightly higher price point, but their testing protocols are rigorous.
- NOW Foods PQQ (20 mg): A solid, more affordable option that still uses the proper form.

What I Avoid: Any product with a "proprietary blend" that doesn't disclose the exact amount of PQQ. Also, those giant combo bottles with 50 ingredients where PQQ is listed last—it's probably underdosed to the point of uselessness.

Who Should Think Twice About PQQ?

It's generally very safe, but a few caveats:

Pregnant or Breastfeeding Women: Just not enough safety data. I always err on the side of caution and recommend against it.

People on Blood Thinners (like Warfarin): There's no direct evidence of interaction, but PQQ can have mild antiplatelet effects in theory. It's a "check with your doc first" situation.

Anyone with a Known Mitochondrial Disease: This is specialist territory. Don't self-prescribe.

The Ultra-Sensitive Individual: On rare occasions, people report mild headaches or jitteriness when starting. If that happens, drop the dose to 5 mg or take it with a larger meal.

For the vast majority of healthy athletes, it's a well-tolerated add-on.

FAQs: Your Quick Questions Answered

How long until I feel something?
Don't expect a caffeine-like kick. This works on a cellular construction timeline. Most people report noticing improved recovery and steady energy within 3-6 weeks. The mitochondrial biogenesis process takes time.

Can I take it with my pre-workout?
Sure, but it's not a pre-workout. It's a daily foundational supplement. Taking your PQQ dose in the morning and your stimulant-based pre-workout before training is fine. They work via completely different mechanisms.

Is food or synthetic PQQ better?
You find tiny amounts of PQQ in foods like kiwi, green peppers, and fermented soy (natto). But to get the 10-20 mg used in studies, you'd need to eat pounds of kiwi daily. For a clinical effect, a supplement with BioPQQ® is the only practical way.

Will it boost my VO2 max?
Probably not directly in the short term. It's not a cardiorespiratory stimulant. The potential benefit is in improving the efficiency and durability of the mitochondria you're already using during VO2 max efforts, which might lead to better repeatability and recovery. Think efficiency, not a new engine.

The Bottom Line

Here's my take, after seeing it work in the gym and looking at the papers:

• PQQ is a legitimate supporter of mitochondrial health. The science, while still evolving, points to real effects on biogenesis and protection.
• It's for the patient athlete. This is a long-term play for cellular energy and resilience, not a Friday night pre-game boost.
• Dose correctly (10-20 mg of BioPQQ®) and pair it with CoQ10 for a powerful one-two punch for your energy metabolism.
• It's incredibly safe for most people, with a side effect profile that's basically non-existent.

I've moved from skeptic to cautious recommender. For athletes like Mark—those doing everything right but hitting a recovery or energy ceiling—it's become a standard part of my second-tier supplement protocol. It won't replace sleep, protein, or hard work. But it might just help your cells keep up with the demands you're placing on them.

Disclaimer: This is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new supplement, especially if you have a medical condition or are taking medication.