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Supplements

PQQ Boosted Memory in 12 Weeks, in Both Young and Older Adults

Nova Chen · · 4 min read
#supplements #memory #nootropics #mitochondria #pqq #cognitive function #brain health

The headline finding

A mitochondria-linked nutrient with a hard-to-pronounce name just posted a surprising result. In a double-blind, placebo-controlled trial, 20 mg per day of pyrroloquinoline quinone (PQQ) disodium salt was linked to better memory scores after 12 weeks. The same dose helped younger adults on speed and flexibility tasks even sooner.

The study was published in Food & Function in 2023. The surprise is not only that PQQ seemed to help. It is that the benefits differed by age and arrived on different timelines.

How the study was run

  • Design: double-blind, placebo-controlled trial
  • Participants: healthy adults aged 20 to 65
  • Intervention: PQQ disodium salt, 20 mg per day
  • Duration: 12 weeks, with cognitive testing at 8 and 12 weeks
  • Analysis: whole-group results, then an age-stratified breakdown (20-40 vs. 41-65)

The abstract does not report the sample size, so we won't guess at one. Check the full paper before judging how much weight the numbers can bear.

What improved, and when

Whole group: memory at 12 weeks

Across all participants, PQQ was associated with improvements in composite memory and verbal memory after 12 weeks.

Younger adults (20-40): faster gains at 8 weeks

In the younger group, PQQ improved:

  • Cognitive flexibility, the ability to switch between tasks or rules
  • Processing speed
  • Execution speed

These changes were seen at 8 weeks, earlier than in the older group.

Older adults (41-65): memory at 12 weeks

The older group showed improvements in complex memory and verbal memory at 12 weeks. The abstract says only the older group showed these memory gains in the age-stratified analysis.

The combined picture

The authors also ran a logistic regression that pooled results from all the cognitive tests. It detected changes from PQQ at 8 weeks in the younger group and 12 weeks in the older group. In plain terms, younger brains seemed to respond sooner and on speed-based measures, while older brains responded later and on memory-based measures.

Why PQQ is on the radar

PQQ is a redox-active compound found in small amounts in foods and often discussed in connection with mitochondrial function. That mitochondrial angle is the usual rationale for its appeal as a cognitive supplement. The abstract does not measure mitochondrial activity, so this trial supports a cognitive outcome, not a proven mechanism.

The abstract also notes that earlier work reported PQQ improving brain function and cognition in adults over 45. This trial widens the age range down to 20 and adds the stratified timing data.

The caveat you should not skip

The authors are affiliated with Mitsubishi Gas Chemical Company, which produces PQQ disodium salt and is known for its BioPQQ ingredient. Two other authors are at RIKEN. Industry-sponsored supplement trials are not automatically wrong, and many are well run. They do call for caution, and independent replication matters here.

Other limits to keep in mind:

  • The abstract does not give the sample size or effect sizes.
  • Subgroup findings, such as the age-split results, are more fragile than primary results.
  • Twelve weeks says nothing about long-term benefits or safety.
  • The participants were adults aged 20-65, so the results do not extend to people with dementia or significant cognitive impairment.

What this means for you

Dose: The trial used 20 mg per day of PQQ disodium salt. If you try PQQ, check that the label lists the same form and amount, because products vary widely.

Timing and patience: Don't expect an overnight change. In this study, effects appeared at 8 weeks in younger adults and at 12 weeks in older adults. The abstract does not specify time of day or whether to take it with food, so there is no evidence-based rule on that. Consistent daily use is the only protocol the data support.

Who it might suit:

  • Healthy adults, roughly 20 to 65, curious about a research-backed cognitive supplement
  • Younger adults interested in mental speed and flexibility
  • Midlife and older adults interested in verbal and complex memory

Who should be cautious or skip it:

  • Anyone pregnant, breastfeeding, or managing a medical condition, who should talk to a clinician first. The abstract doesn't address these groups.
  • People on prescription medications, who should check for interactions.
  • Anyone with memory concerns that could reflect a medical problem. A supplement is no substitute for evaluation.
  • Anyone expecting a dramatic effect. This was a measurable improvement on cognitive tests, not a transformation.

The bottom line

This randomized, double-blind trial offers encouraging evidence that 20 mg/day of PQQ disodium salt can modestly improve cognitive performance in healthy adults, with speed and flexibility gains in younger people and memory gains in older people. Because the research comes from a company that makes the ingredient, and the abstract leaves out key numbers, treat it as a promising signal, not a verdict. Independent replication with larger samples will say whether PQQ earns a permanent place in the cognitive-health toolkit.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Written by

Nova Chen

Nova Chen writes for Biocracked: biohacking science, longevity & human performance.

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