Best PQQ and CoQ10 supplement choices in the UK require careful consideration of quality, dosage, and safety. Pyrroloquinoline quinone (PQQ) and coenzyme Q10 (CoQ10) are compounds involved in cellular energy production and antioxidant defence. Whilst both are available as food supplements, they are not licensed medicines and lack the rigorous testing required of pharmaceuticals. Evidence for combined supplementation remains limited, with most benefits derived from preclinical studies. This article examines the science behind PQQ and CoQ10, guidance on selecting quality products, recommended dosages, and important safety considerations for UK consumers seeking evidence-based information on these popular supplements.

What Are PQQ and CoQ10 Supplements?

Pyrroloquinoline quinone (PQQ) and coenzyme Q10 (CoQ10) are naturally occurring compounds that play important roles in cellular energy production. CoQ10, also known as ubiquinone, is a fat-soluble antioxidant found in virtually every cell of the body, particularly concentrated in organs with high energy demands such as the heart, liver, and kidneys. It functions as an essential component of the mitochondrial electron transport chain, facilitating adenosine triphosphate (ATP) synthesis—the primary energy currency of cells.

PQQ is a redox cofactor that was initially identified in bacterial systems and later found in trace amounts in various foods including fermented soya products, green tea, and certain vegetables. Unlike CoQ10, PQQ is not synthesised by the human body and must be obtained through dietary sources or supplementation. Research suggests PQQ may support mitochondrial biogenesis—the formation of new mitochondria—and provide neuroprotective effects through its antioxidant properties.

Both compounds are available as dietary supplements in the UK, either individually or in combination formulations. CoQ10 supplements typically contain ubiquinone or the reduced form, ubiquinol, which some pharmacokinetic studies suggest may have better absorption, though clinical superiority remains unproven. PQQ supplements generally provide the disodium salt form (BioPQQ), which is an authorised novel food in the UK with a maximum adult intake of 20 mg per day. There is insufficient safety data for PQQ use during pregnancy or breastfeeding.

It is important to note that whilst these supplements are widely available, in the UK they are sold as food supplements regulated under food law (Food Standards Agency) and are not licensed medicines by the Medicines and Healthcare products Regulatory Agency (MHRA). This means they are not subject to the same rigorous testing requirements as pharmaceutical products.

Health Benefits of Combined PQQ and CoQ10

The proposed health benefits of combined PQQ and CoQ10 supplementation centre primarily on mitochondrial support and cellular energy metabolism. Preclinical studies have demonstrated that both compounds possess antioxidant properties and may protect cells from oxidative stress, which is implicated in ageing and various chronic conditions. However, it is essential to recognise that much of the evidence derives from animal models and in vitro research, with limited high-quality human clinical trials.

Some research suggests that CoQ10 supplementation may benefit individuals with certain cardiovascular conditions. A meta-analysis has indicated potential improvements in endothelial function and modest reductions in blood pressure, though results remain inconsistent across studies. CoQ10 levels naturally decline with age and may be reduced in individuals taking statin medications. However, NICE does not recommend routine CoQ10 supplementation for statin-associated symptoms, and patients should not stop prescribed statins without medical advice.

Regarding cognitive function and neuroprotection, preliminary evidence suggests PQQ may support memory and attention in older adults, whilst CoQ10 has been investigated in neurodegenerative conditions. A small Japanese trial reported improvements in cognitive function measures with combined PQQ and CoQ10, though this study had limitations including small sample size and requires replication in larger, independent trials. It's worth noting that larger clinical trials of CoQ10 in some neurodegenerative conditions have not demonstrated significant benefits.

Claims regarding enhanced athletic performance and reduced fatigue are common in supplement marketing, but the evidence base remains limited. Whilst the biological plausibility exists given their roles in energy metabolism, systematic reviews have found inconsistent effects of CoQ10 on exercise performance in healthy individuals. There is currently insufficient evidence to support routine supplementation for performance enhancement in the general population, and individuals should maintain realistic expectations about potential benefits.

Choosing the Best PQQ and CoQ10 Supplement in the UK

When selecting a PQQ and CoQ10 supplement in the UK, several factors warrant consideration to ensure quality, safety, and value. Third-party testing and quality assurance should be a primary consideration. Look for products that have been independently tested for purity and potency, as the supplement industry is less stringently regulated than pharmaceuticals. Reputable manufacturers often display certification from quality assurance schemes, with Informed-Sport being particularly relevant for athletes concerned about anti-doping contamination risks.

Formulation type significantly affects bioavailability. For CoQ10, which is fat-soluble, oil-based formulations may enhance absorption. Ubiquinol (the reduced form) may offer superior absorption compared to ubiquinone, particularly in older adults or those with absorption difficulties, though it is typically more expensive. PQQ is water-soluble and is generally available as pyrroloquinoline quinone disodium salt (BioPQQ), with doses typically ranging from 10–20 mg per serving. Ensure PQQ doses do not exceed the authorised maximum of 20 mg per day for adults.

Dosage and combination ratios vary considerably between products. Common formulations provide 100–200 mg of CoQ10 alongside 10–20 mg of PQQ. Some products include additional ingredients such as vitamin E, selenium, or other antioxidants, though there is limited evidence supporting the necessity of these additions. Consider whether a combination product or separate supplements better suit your needs and budget.

Price and value should be evaluated carefully. Whilst premium products may offer superior formulations, higher cost does not always correlate with better quality. Compare the cost per dose rather than per container, and be wary of products making exaggerated health claims, which may indicate poor manufacturing standards or misleading marketing practices. In the UK, only authorised nutrition and health claims from the GB NHC register may be legally used; avoid products making medicinal or disease claims.

Finally, check for potential allergens and additives, particularly if you have known sensitivities. Vegetarian and vegan consumers should verify capsule composition, as some products use gelatine. Always purchase from reputable retailers and verify that products are intended for the UK market to ensure compliance with relevant regulations.

Recommended Dosage and How to Take PQQ and CoQ10

Typical dosage recommendations for CoQ10 range from 100–200 mg daily, though some studies have used doses up to 300 mg without significant adverse effects. For PQQ, research has generally employed doses between 10–20 mg daily, with 20 mg being the maximum authorised daily intake for adults in the UK based on novel food regulations. Most combination supplements provide these compounds within these ranges, though there is no universally agreed optimal dose, and individual requirements may vary based on age, health status, and specific health goals.

It is important to recognise that no official UK guidance exists from NICE or other regulatory bodies regarding routine PQQ and CoQ10 supplementation for the general population. These compounds are not considered essential nutrients, and deficiency states are not formally recognised in clinical practice. Any supplementation should be considered adjunctive rather than a replacement for a balanced diet and healthy lifestyle.

Timing and administration can influence absorption and tolerability. As CoQ10 is fat-soluble, taking it with meals containing dietary fat may enhance absorption. PQQ is water-soluble and may be taken with or without food. Some individuals prefer to divide doses throughout the day to maintain steady levels, whilst others take a single daily dose. There is no strong evidence favouring one approach over another, so personal preference and tolerability should guide timing. Always follow the specific instructions on the product label.

Duration of supplementation required to observe potential benefits remains unclear. Some studies suggest that measurable changes in biomarkers may take 8–12 weeks, though this varies considerably between individuals. It is advisable to trial supplementation for at least 2–3 months before evaluating effectiveness, whilst remaining mindful that subjective improvements may be influenced by placebo effects.

Before commencing supplementation, consult your GP or a registered healthcare professional, particularly if you have existing medical conditions, take prescription medications, or are pregnant or breastfeeding. PQQ should be avoided during pregnancy and breastfeeding due to insufficient safety data. This consultation is especially important for individuals taking anticoagulants, as CoQ10 may reduce the effectiveness of warfarin, requiring more frequent INR monitoring. Maintain realistic expectations and remember that supplements should complement, not replace, evidence-based medical treatments.

Potential Side Effects and Safety Considerations

PQQ and CoQ10 are generally considered well-tolerated at recommended doses, with serious adverse effects rarely reported in clinical trials. However, as with any supplement, some individuals may experience side effects, and certain precautions are warranted.

Common side effects of CoQ10 supplementation are typically mild and may include gastrointestinal symptoms such as nausea, diarrhoea, or abdominal discomfort. Some individuals report headaches, dizziness, or insomnia, particularly when taking higher doses or consuming supplements late in the day. These effects are generally transient and resolve with dose reduction or discontinuation. PQQ has been associated with similar mild gastrointestinal effects in some users, though the overall side effect profile appears favourable based on available data.

Drug interactions require consideration, particularly for individuals taking anticoagulant medications. CoQ10 may reduce the effectiveness of warfarin, potentially requiring more frequent INR monitoring. If you take warfarin, consult your anticoagulation clinic before starting CoQ10 supplementation. CoQ10 may also have additive effects with blood pressure medications. Patients undergoing cancer treatment should not start supplements without consulting their oncology team, as some antioxidants may potentially interact with chemotherapy or radiotherapy.

Special populations should exercise particular caution. Pregnant and breastfeeding women should avoid PQQ and CoQ10 supplements due to insufficient safety data. Individuals with diabetes should monitor blood glucose levels when starting supplements and discuss any changes with their healthcare team. Those with bleeding disorders or scheduled for surgery should inform their surgical team or pre-assessment clinic about supplement use; they may advise stopping supplements before procedures.

Quality and contamination concerns exist within the supplement industry. Products may contain unlisted ingredients, contaminants, or doses that differ from label claims. Purchase only from reputable sources and report any suspected adverse reactions to the MHRA's Yellow Card Scheme (yellowcard.mhra.gov.uk). If you experience persistent or concerning symptoms after starting supplementation, discontinue use and consult your GP promptly. Remember that the absence of regulation equivalent to pharmaceutical products means consumers must exercise greater vigilance regarding supplement safety and quality.

Frequently Asked Questions