Is it okay to take PQQ at night?

Pyrroloquinoline Quinone (PQQ) has quickly become one of the most talked-about supplements in the nutraceutical world. Known for its role in supporting mitochondrial biogenesis, energy production, and antioxidant defense, PQQ is often taken by individuals seeking better energy, sharper cognition, and overall cellular health. But one common question arises: When is the best time to take PQQ? More specifically, is it safe—or even beneficial—to take PQQ at night?

The short answer is that yes, you can take PQQ at night, but the effects may vary depending on your body’s metabolism, lifestyle, and health goals. Below, we’ll explore how PQQ works in the body, its timing considerations, and whether nighttime supplementation is right for you.

 

Understanding How PQQ Works

PQQ is a naturally occurring compound found in foods such as kiwi, green peppers, papaya, fermented soy, and spinach. In supplement form, it is often used for:

• Supporting mitochondrial biogenesis – PQQ helps cells create new mitochondria, the “power plants” of the body.

• Enhancing energy metabolism – By improving mitochondrial efficiency, PQQ boosts ATP production.

• Acting as a powerful antioxidant – PQQ neutralizes free radicals and reduces oxidative stress.

• Supporting brain health – It promotes nerve growth factor (NGF) production, aiding in cognitive function.

• Reducing inflammation – Studies show PQQ lowers markers of systemic inflammation.

Because PQQ influences energy production and brain activity, its timing may affect how you feel throughout the day—or night.

 

 

The Role of PQQ in Cellular Energy and Mitochondrial Function

PQQ is key for making energy in our cells. It works with mitochondria, the powerhouses of cells. PQQ helps create new mitochondria and keeps existing ones healthy. This process is called mitochondrial biogenesis.

With more mitochondria, our cells can make more energy. This extra energy can help our whole body work better. PQQ also helps mitochondria work more efficiently.

Studies show PQQ may improve exercise performance. It might also help our brains use energy better. This could lead to sharper thinking and better memory.

Why Timing Matters with PQQ

Supplements that impact cellular energy and cognitive function are often taken in the morning to align with natural circadian rhythms. For example, people who take Coenzyme Q10 (CoQ10) or NAD+ boosters often prefer morning use to support daytime energy demands.

However, PQQ’s effects are not limited to immediate energy boosts. Much of its benefit comes from long-term mitochondrial support and repair, which occurs regardless of dosing time. This means taking PQQ at night will still provide its cellular and antioxidant benefits.

Taking PQQ at Night: The Pros

1. Supports Nighttime Cellular Repair
   The body undergoes intense repair and detoxification during sleep. Mitochondria also regenerate and recover at night. Taking PQQ before bed may provide antioxidant support and promote mitochondrial biogenesis during this critical recovery phase.

2. May Improve Sleep Quality
   Interestingly, some human studies have found that PQQ supplementation can improve sleep duration and quality. In a 2012 clinical study, participants taking 20 mg of PQQ daily reported reduced fatigue and better sleep after just eight weeks. This suggests that nighttime dosing could enhance restorative rest.

3. Convenience and Consistency
   Many people prefer taking supplements at night simply because it fits their schedule. Since PQQ does not have a strict absorption window, nighttime supplementation remains effective.

Taking PQQ at Night: The Cons

1. Potential Energy Boost Before Bed
   Because PQQ improves mitochondrial function and may increase alertness in some people, nighttime dosing could make it harder to fall asleep—especially in those sensitive to energy-enhancing supplements.

2. Individual Variability
   Everyone’s metabolism is different. While some experience relaxation and deeper sleep, others may feel “wired” if PQQ is taken too close to bedtime.

3. Synergy with Morning Energy Needs
   Some users prefer taking PQQ in the morning with CoQ10 for maximum daytime energy. Taking it at night may limit this synergy, depending on your goals.

Morning vs. Night: Which Is Better?

• Morning use is generally preferred for those looking to boost energy, mental clarity, and productivity during the day. Pairing PQQ with breakfast ensures it supports daytime mitochondrial demand.

• Night use may be better suited for those prioritizing sleep quality, recovery, and cellular repair. The antioxidant and anti-inflammatory benefits can work while the body is in its natural repair cycle.

Ultimately, the best choice comes down to your personal response. If PQQ energizes you, stick with morning use. If it helps you relax and recover, nighttime may be ideal.

 

Determining the Best Time of Day to Take PQQ

The ideal time to take PQQ depends on your goals. For energy and focus, morning or early afternoon is often best. This can boost brain function during the day.

If you want to improve sleep quality, taking PQQ in the evening may help. Some people find it calming. But if it gives you energy, avoid taking it close to bedtime.

With meals or on an empty stomach both work. Taking PQQ with food may reduce the chance of stomach upset. Splitting the dose, half in the morning and half later, is another option to try.

Effects of PQQ supplementation on sleep (PSQI-J scores) -ResearchGate​​​​​​​

How to Take PQQ Safely at Night

1. Start with a Low Dose
   Begin with 10–20 mg in the evening and monitor how your body reacts.

2. Avoid Stacking with Strong Stimulants
   If taking at night, avoid combining PQQ with caffeine or other energizing supplements that may disrupt sleep.

3. Pair with CoQ10 Wisely
   PQQ and CoQ10 work synergistically. Many prefer daytime dosing together, but nighttime CoQ10 + PQQ may support overnight repair.

4. Track Your Sleep
   Consider using a sleep tracker to see if nighttime PQQ improves or disrupts your sleep quality.

 

 

Conclusion

Yes, it is okay to take PQQ at night. In fact, for some individuals, it may even enhance sleep quality and support deeper overnight cellular repair. However, since PQQ influences energy metabolism, it may keep others awake if taken too late in the evening.

The best strategy is to experiment with timing—try both morning and nighttime supplementation and see which works best for your body and health goals. As always, consult with a healthcare professional before starting any new supplement regimen.

Yangge Biotech is a trusted global supplier of premium nutraceutical ingredients, including Pyrroloquinoline Quinone (PQQ), Coenzyme Q10, NMN, and other antioxidants. We specialize in providing high-quality raw materials to supplement brands and wellness companies worldwide. With strict quality control, professional service, and competitive pricing, Yangge Biotech is your reliable partner in developing innovative and effective health products. Contact us today for inquiries! Email：info@yanggebiotech.com

References

1. Chowanadisai, W., Bauerly, K. A., Tchaparian, E., Wong, A., Cortopassi, G. A., & Rucker, R. B. (2010). Pyrroloquinoline quinone stimulates mitochondrial biogenesis. Journal of Biological Chemistry, 285(1), 142–152.

2. Harris, C. B., Chowanadisai, W., Mishchuk, D. O., et al. (2013). Dietary PQQ alters inflammation and mitochondrial-related metabolism in humans. The Journal of Nutritional Biochemistry, 24(12), 2076–2084.

3. Nakano, M., Suzuki, H., et al. (2012). Effects of PQQ on stress, fatigue, and sleep. Food Style 21, 16(6), 50–53.

4. Akagawa, M., Nakano, M., & Ikemoto, K. (2016). Health benefits of PQQ. Bioscience, Biotechnology, and Biochemistry, 80(1), 13–22.