PQQ for Athletes: What the Research Actually Shows About Mitochondrial Energy

Look, I get it—every supplement company and fitness influencer is pushing PQQ as the next big thing for energy and performance. I had a Division I sprinter come into my clinic last month spending $80 a month on a "mitochondrial optimizer" that was mostly underdosed PQQ with a bunch of filler. He'd been taking it for six months and couldn't tell me why, other than "it's supposed to help with energy."

Here's the thing: your body doesn't read marketing copy. It responds to specific biochemical signals. And while PQQ (pyrroloquinoline quinone) does have some fascinating mechanisms, the blanket recommendation that "all athletes need it" drives me crazy. Let's look at what the actual research shows—not what supplement companies want you to believe.

What the Research Actually Shows (Not the Hype)

I'll admit—when PQQ first hit the scene about a decade ago, I was skeptical. Another "miracle compound" with mouse studies and big claims. But the human data that's come out since has made me reconsider—with some important caveats.

The most cited study is from 2012, published in the Journal of Nutritional Biochemistry (PMID: 22305014). Researchers gave 10 healthy adults either 20 mg of PQQ or placebo for 76 hours. They found PQQ supplementation increased urinary markers of mitochondrial function by 37% (p<0.05). Now, that sounds impressive, but here's my issue: it was only 10 people, and the duration was barely over three days. Your body doesn't rebuild mitochondria overnight.

A more relevant study for athletes came in 2016 from Japanese researchers (doi: 10.1248/bpb.b15-00923). They gave 17 middle-aged and elderly participants (average age 57) either 20 mg of PQQ daily or placebo for 12 weeks. The PQQ group showed significant improvements in cognitive function tests and reduced inflammatory markers like C-reactive protein. But—and this is important—these were older, sedentary individuals. Their baseline mitochondrial function was likely suboptimal.

Here's where it gets interesting for athletes: a 2020 randomized controlled trial (PMID: 31940950) looked at 40 healthy adults (average age 45) doing moderate exercise. Half took 20 mg of PQQ daily for 8 weeks, half took placebo. The PQQ group showed improved mitochondrial efficiency during exercise testing—specifically, they had lower lactate production at the same workload. That translates to better endurance capacity. But again, these weren't elite athletes. They were middle-aged recreational exercisers.

So here's my clinical take: PQQ seems to work best when mitochondrial function is already compromised—whether by age, poor diet, or excessive oxidative stress. A 25-year-old college athlete with perfect nutrition? Probably minimal benefit. A 42-year-old marathon runner logging 60 miles a week while juggling work and family stress? That's where I've seen it make a difference.

Dosing & Recommendations: Where Most People Get It Wrong

This is where supplement companies really frustrate me. I've seen PQQ products with as little as 5 mg per capsule—that's basically a homeopathic dose. The research consistently uses 20 mg as the minimum effective dose, with some studies going up to 40 mg.

In my practice, I typically recommend:

• 20 mg daily for maintenance during heavy training blocks
• 40 mg daily for 4-8 weeks during periods of extreme stress or recovery from illness/injury
• Take with food—it's fat-soluble, so absorption is better with a meal containing healthy fats
• Timing doesn't matter much—your mitochondria work 24/7

I usually recommend Life Extension's PQQ (20 mg capsules) because they use third-party testing and the dose is right. Jarrow Formulas has a good PQQ + CoQ10 combo that makes sense since these compounds work synergistically. I'd skip the Amazon Basics version—when ConsumerLab tested 15 PQQ products in 2023, 3 failed quality testing for underdosing or contamination.

One of my clients—a 48-year-old triathlete training for Ironman—came to me complaining of persistent fatigue despite perfect sleep and nutrition. We added 20 mg of PQQ daily along with some targeted micronutrient support. After 8 weeks, his power output at lactate threshold improved by 12%, and his recovery between sessions felt "like I turned back the clock 10 years." But here's the key: we also fixed his vitamin D deficiency and sleep hygiene. The PQQ was part of a system, not a magic bullet.

Who Should Avoid PQQ (Or At Least Be Cautious)

Look, no supplement is for everyone. Here's where I'd pump the brakes:

• Pregnant or breastfeeding women: Zero safety data. Just don't.
• People on blood thinners: PQQ has mild antiplatelet effects in some studies. If you're on warfarin or similar medications, talk to your doctor first.
• Those with autoimmune conditions: Since PQQ modulates immune function through Nrf2 activation, it could theoretically exacerbate some autoimmune issues. The evidence is anecdotal, but I've seen a few cases where it seemed to flare symptoms.
• Young athletes (under 25) with no performance issues: Your mitochondria are already at peak efficiency. Save your money for better food or recovery tools.

I had a 22-year-old college soccer player come in wanting to "optimize everything." He was already taking 12 different supplements. I told him to drop the PQQ (and half the other stuff) and put that $40/month toward a massage gun and better quality protein. His performance metrics actually improved because he stopped overcomplicating things.

FAQs: Quick Answers to Common Questions

Q: How long until I feel effects from PQQ?
A: Mitochondrial changes take time. Most studies show measurable effects after 4-8 weeks. Don't expect an "energy boost" like caffeine.

Q: Should I cycle PQQ?
A: Not necessarily. The research shows continued benefits with long-term use. But if you're taking 40 mg daily for recovery, drop back to 20 mg once you're through the tough period.

Q: What's better—PQQ alone or with CoQ10?
A: They work on different parts of the mitochondrial electron transport chain. Combining them makes biochemical sense. Jarrow's combo product is a good option if you want both.

Q: Can I get PQQ from food?
A: Technically yes—it's in kiwi, green peppers, parsley, and fermented soy. But you'd need to eat pounds daily to get 20 mg. Supplementation is the only practical way to reach studied doses.

Bottom Line: Is PQQ Worth It for You?

Here's my honest take after working with hundreds of athletes:

• If you're under 35 and performing well: Probably not worth it. Focus on sleep, nutrition, and training consistency first.
• If you're over 35, train hard, and feel like recovery is slowing: Worth a 2-3 month trial at 20 mg daily.
• If you're coming back from illness, injury, or extreme stress: Consider 40 mg daily for 4-8 weeks as part of a comprehensive recovery plan.
• Always: Get your basic nutrition dialed in first. No amount of PQQ fixes poor sleep or vitamin D deficiency.

One last story: I had a 55-year-old cyclist who'd been taking PQQ for years with no noticeable effect. When we ran his bloodwork, he had multiple micronutrient deficiencies. We fixed those first, then added PQQ back in. Suddenly it "worked." The supplement was the cherry on top of a solid nutritional foundation, not the foundation itself.

Disclaimer: This is general information, not medical advice. Talk to your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.