What is the Best Source of PQQ: Foods vs. Supplements

November 30, 2025 •

4 min read

Though not a recognized vitamin, studies show PQQ plays a vital role in mitochondrial health and as a powerful antioxidant. Figuring out the best source of PQQ, whether from trace dietary amounts or concentrated supplements, depends heavily on individual health goals and needs.

Quick Summary

Comparing foods and supplements as sources of PQQ reveals significant differences in concentration, and bioavailability. Dietary sources offer minimal PQQ, while supplements provide high, targeted amounts for potential therapeutic effects.

Key Points

Supplements are a potent source of PQQ: For amounts similar to those used in therapeutic studies, supplements are the most practical option, as they provide significantly higher concentrations than food.
Food contains only trace amounts of PQQ: While found in many fruits and vegetables like kiwi, green peppers, and fermented soy, the amount of PQQ in food is generally considered too low for a notable health effect comparable to that seen in some studies.
Bioavailability is often higher with PQQ supplements: PQQ disodium salt (PQQ·Na₂) in supplements is highly water-soluble, which can lead to superior absorption compared to the PQQ found in food.
Supplements may provide targeted therapeutic benefits: Clinical studies showing positive effects on mitochondrial biogenesis, cognitive function, and energy levels are based on the higher amounts typically available through supplementation, not solely through diet.
A combination of PQQ and CoQ10 offers synergistic benefits: PQQ helps create new mitochondria, while CoQ10 enhances the function of existing ones. Taking them together may support cellular energy production.
The 'best' source depends on your goals: If you are aiming for general nutritional health, food sources contribute. If seeking enhanced mitochondrial or cognitive support aligned with research, supplementation is often considered for higher concentrations.

What is PQQ?

Pyrroloquinoline quinone (PQQ) is a redox cofactor found naturally in soil bacteria and absorbed by plants. As a potent antioxidant, PQQ is essential for various biological functions, primarily supporting mitochondrial health and function. Mitochondria, often called the "powerhouses" of the cell, are crucial for producing the energy needed for all bodily functions. A decline in mitochondrial function is associated with aging and various diseases, making PQQ a molecule of interest for health and longevity.

PQQ Sources: The Difference Between Diet and Supplements

When considering the best source of PQQ, it's crucial to understand the vast difference in concentration between dietary intake and supplementation. The body does not produce PQQ on its own, so it must be obtained from external sources.

PQQ from Food

PQQ can be found in a wide variety of plant foods, as well as human breast milk, but the amounts are extremely modest. The concentration is so low that achieving levels similar to those used in therapeutic studies through diet alone is nearly impossible.

Here is a list of PQQ-rich foods and their typical trace amounts, based on various studies:

Fermented Soybeans (Natto): One of the richest dietary sources, yet still only provides very low levels compared to supplements.
Kiwi Fruit: Contains a small amount of PQQ.
Green Peppers & Parsley: These vegetables are known to have trace amounts.
Spinach and Cabbage: Leafy greens that contain PQQ.
Human Breast Milk: Contains PQQ, suggesting its importance in early development.

The estimated daily intake from a normal diet is typically less than 1 mg per day. This highlights the massive gap between dietary and supplemental intake when considering amounts used in research.

PQQ from Supplements

For those seeking the scientifically studied benefits of PQQ, supplementation is the most effective and practical option. PQQ supplements are typically produced via a bacterial fermentation process and are most commonly sold as a disodium salt (PQQ·Na₂). This form offers several advantages:

Concentrated Amounts: Supplements provide a reliable, high amount of PQQ, allowing for intake levels that would be unobtainable through diet.
Enhanced Bioavailability: The PQQ disodium salt form is highly water-soluble, leading to better absorption and higher plasma concentrations in human trials compared to the free acid form.
Targeted Effects: Supplementation allows users to reach amounts shown in clinical research to potentially enhance cognitive function, energy levels, and mitochondrial biogenesis.

The Advantage of High-Dose Supplementation

While a diet rich in whole foods is always recommended, it cannot replicate the effect of a PQQ supplement at higher concentrations. Clinical research on PQQ's benefits often relies on amounts in the milligrams per day range. These studies have linked supplementation to potential improvements in:

Mitochondrial Biogenesis: Promoting the growth of new mitochondria.
Cognitive Function: Improving memory, attention, and overall brain health.
Energy Levels: Boosting cellular energy production.
Anti-Inflammatory Effects: Reducing markers of inflammation in the body.

Navigating the Comparison: Food vs. Supplement PQQ

To provide clarity, this table breaks down the key differences between obtaining PQQ from food versus supplements.


Aspect	PQQ from Food	PQQ from Supplements
Concentration	Trace amounts (micrograms or nanograms).	High, concentrated amounts (milligrams).
Therapeutic Amount	Unrealistic to achieve therapeutic amounts from diet alone.	Easily provides amounts used for clinical effect, typically found in product formulations.
Bioavailability	Depends on food matrix, generally lower and less predictable.	High absorption, especially with a quality disodium salt formulation.
Cost	Part of regular food expenses.	Requires purchase of a specialized product.
Targeted Effects	Primarily contributes to baseline cellular function.	Can induce more significant, research-supported effects due to higher amounts.
Purity	Varies by growing conditions and food quality.	Reliable purity and potency from reputable manufacturers.
Synergy with CoQ10	Minimal, as both are trace amounts.	Can be combined with CoQ10 for enhanced mitochondrial and energy support, a popular "one-two punch".

Choosing the Best PQQ Source for Your Goals

The "best" source of PQQ depends entirely on your personal health objectives. For individuals focused on a general, balanced diet and not concerned with therapeutic-level intake, incorporating PQQ-rich foods is a good strategy. However, if you are seeking the enhanced benefits noted in clinical studies, such as cognitive enhancement or boosted mitochondrial biogenesis, a PQQ supplement is often necessary due to the higher concentration of PQQ typically present in such products.

Combining Forces: PQQ and CoQ10

For optimal mitochondrial support, many experts recommend combining PQQ with Coenzyme Q10 (CoQ10). While PQQ promotes the growth of new mitochondria (biogenesis), CoQ10 improves the efficiency of existing ones by facilitating energy production. This creates a synergistic effect that offers comprehensive support for cellular energy and antioxidant protection. Some supplement manufacturers even combine the two ingredients in a single product to simplify the process.

Conclusion: Your Needs Define the Best Source

In summary, the best source of PQQ is not a one-size-fits-all answer. For basic nutritional support, enjoying a varied diet rich in foods like fermented soybeans, kiwi, and greens can be beneficial. However, for those looking to replicate the results of clinical research on cognitive function, energy levels, and mitochondrial health, high-concentration PQQ supplementation is often the most effective approach. Ultimately, your choice should be guided by your health goals and the level of impact you wish to achieve. As with any supplement, it is always recommended to consult a healthcare provider before beginning a PQQ regimen, particularly if you have pre-existing conditions or are taking other medications. To learn more about how to select a quality PQQ supplement, see ConsumerLab's review on PQQ products.

Frequently Asked Questions

PQQ, or Pyrroloquinoline quinone, is a powerful antioxidant and redox cofactor. It plays a key role in cellular energy and mitochondrial function, but it is not formally recognized as a vitamin in humans.

No, while PQQ is present in many foods like kiwi, papaya, and fermented soybeans, the concentrations are very low. It is practically impossible to achieve the high amounts used in clinical studies through diet alone.

Among natural food sources, fermented soybeans (natto) often contain some of the highest amounts of PQQ. Other sources include kiwi, green peppers, parsley, and green tea, though all contain trace quantities.

Typical amounts found in PQQ supplements range, with many products containing quantities similar to those used in studies. It is recommended to follow a healthcare professional's guidance regarding usage.

PQQ supports mitochondrial biogenesis, the creation of new mitochondria. CoQ10, on the other hand, is a cofactor that helps improve the efficiency of existing mitochondria in producing energy. They may work synergistically to boost cellular energy.

PQQ is generally considered safe when used as directed, though some minor side effects like headaches or digestive upset have been reported. It is not recommended for pregnant or breastfeeding women, and caution is advised for those on medication, especially for diabetes due to potential interactions with glucose monitoring devices.

PQQ disodium salt is a more stable and water-soluble form of PQQ compared to the free acid. This higher solubility can lead to superior bioavailability and potentially more effective absorption by the body.

PQQ may support energy levels by stimulating mitochondrial biogenesis, which could increase the number of energy-producing mitochondria within cells. By potentially creating more 'powerhouses,' PQQ may support the body's overall cellular energy output.