CoQ10 and PQQ: What These Two Mitochondria-Focused Supplements Actually Do

CoQ10 (ubiquinone) acts as a coenzyme in the mitochondrial electron transport chain, shuttling electrons from Complexes I and II to Complex III. Without this step, ATP production — the cell's energy currency — is impaired. CoQ10 is synthesized in the body, but production is known to gradually decline from around age 40. Research suggests that CoQ10 deficiency may affect cardiac and skeletal muscle function (Mantle et al., 2022, Nutrients).

100–300 mg

Commonly studied daily dose range

From your 40s

Age when endogenous production begins to decline

Statins (cholesterol-lowering drugs) inhibit the mevalonate pathway, which also suppresses CoQ10 synthesis — multiple studies have confirmed a 40–50% drop in blood CoQ10 levels. Statin-induced myopathy (muscle pain) has been linked to this reduction, and a meta-analysis found that supplementing with CoQ10 100–300 mg/day may reduce this muscle pain (Mantle et al., 2022). However, effects vary between individuals, and consulting a physician is recommended.

40–50%

Drop in blood CoQ10 levels caused by statin use

The strongest body of evidence for CoQ10 is in heart failure. Multiple RCTs and meta-analyses have reported that CoQ10 supplementation significantly improves left ventricular ejection fraction (EF). The Q-SYMBIO trial (2014), a notable large-scale RCT, reported that long-term (2-year) CoQ10 supplementation reduced major adverse cardiovascular events. Cardioprotective effects in healthy adults, however, lack sufficient evidence.

Significant improvement

Effect on ejection fraction (EF) in heart failure patients

PQQ (pyrroloquinoline quinone) is a cofactor-like compound found in trace amounts in foods, especially fermented foods and green tea. Animal studies have shown that PQQ promotes mitochondrial biogenesis (the process of generating new mitochondria) via PGC-1α. Human studies are still limited in number and scale, so current evidence is at the level of 'suggestive possibility.' A small-scale RCT in adults reported a trend toward improvement in cognitive function and fatigue with 20 mg/day PQQ (Harris et al., 2013), but replication is needed.

20 mg

Commonly used daily PQQ dose in human studies

Weak evidence

Current evidence level for PQQ in humans

CoQ10 'maintains and supports existing mitochondrial function,' while PQQ 'may help grow new mitochondria' — this complementary mechanism is the theoretical basis for combining them. Some animal studies have suggested synergistic effects, but large-scale comparative trials in humans have not yet been conducted. At this point, it remains a 'theoretically rational combination,' and it's important to note that neither compound has strong standalone evidence for performance enhancement in healthy adults. Anyone using this combination for athletic performance should understand the limitations of the current evidence.

CoQ10 100–300 mg

Reference CoQ10 dose when combining (per day)

PQQ 20 mg

Reference PQQ dose when combining (per day)