Supplement
PQQ (Pyrroloquinoline Quinone)
PQQ shows modest promise for supporting cellular energy production and may help with the brain fog and fatigue that hit many of us during menopause. Small studies suggest improvements in cognitive processing and energy levels within 2-3 months, particularly when combined with CoQ10. The research is still early and hasn't been tested specifically in menopausal women, but the cellular energy pathway it supports becomes increasingly important as our hormones shift.
30-second summary
PQQ shows modest promise for supporting cellular energy production and may help with the brain fog and fatigue that hit many of us during menopause. Small studies suggest improvements in cognitive processing and energy levels within 2-3 months, particularly when combined with CoQ10. The research is still early and hasn't been tested specifically in menopausal women, but the cellular energy pathway it supports becomes increasingly important as our hormones shift.
brain fog — weakfatigue — weakmemory issues — weak
Overall: Mixed evidence
Randomised controlled trials
Small randomized trials show modest improvements in cognitive processing and energy levels, but studies are limited in size and duration.
Very limited observational data exists, mostly focusing on dietary intake patterns rather than supplementation outcomes.
No comprehensive meta-analyses of PQQ supplementation have been published due to limited number of studies.
Menopause-specific trials
No studies have specifically examined PQQ supplementation in perimenopausal or menopausal women.
What we do not know
No studies have specifically tested PQQ in perimenopausal or menopausal women. Most research has been conducted in healthy younger adults or elderly populations with cognitive decline. The optimal dose for menopause-related symptoms hasn't been established. Long-term safety data beyond 6 months is limited. We don't know how PQQ interacts with hormone replacement therapy or other menopause treatments.
How it is used
Common dose range
10-20mg daily
Notes on dosing
Take with CoQ10 for synergistic effect. Take with food.
Get it from food first
Food sources are better absorbed than most supplements and come with co-factors that support the same pathways. If you eat two or three of these consistently, you may not need a supplement at all.
green tea
4-5 cups
richest known dietary source
fermented soybeans (natto)
1 serving
traditional Japanese food, very high content
spinach
2 cups cooked
good plant source
green peppers
1 cup
modest amounts
kiwi fruit
2 medium
small amounts but bioavailable
Traditional Japanese diet
emphasizes fermented soy foods and green tea, naturally higher in PQQ
Plant-forward eating
focuses on vegetables and fruits that contain small amounts of PQQ along with supporting nutrients
What depletes PQQ (Pyrroloquinoline Quinone)
Processing and cooking can reduce PQQ content in foods. Alcohol may interfere with PQQ utilization. High stress levels may increase cellular demand for PQQ. Some medications that affect mitochondrial function may impact PQQ effectiveness.
Interactions and cautions
No significant interactions noted at recommended doses.
Rose bottom line
"PQQ isn't a magic bullet, but the early evidence for energy and cognitive support is encouraging enough to consider if brain fog and fatigue are wearing you down. Since your body makes very little PQQ naturally and production may decline with age, supporting this pathway through food first, then potentially supplements, gives you another tool in your toolkit for feeling more like yourself."