Are you lacking energy? Chronic fatigue is a common affliction that is usually hard to deal with. The main problem is the lack of specific causes, as the constant feeling of fatigue can be due to a very large number of problems, and often even a combination of several different ones. One of the treatments for chronic fatigue is to work at the root, i.e. to help the mitochondria to produce cellular energy more efficiently. On this topic, PQQ is one of the more interesting supplements the market offers. An additional advantage is that studies have actually noted an increase in vigor with PQQ supplementation. Find out how PQQ affects energy and what the studies specifically say. Read to the end!
- PQQ may increase the number of mitochondria
- Effects of PQQ supplementation on energy and fatigue sensation
- By what mechanisms might PQQ improve energy levels?
- PQQ dosage for energy improvement
- What to combine PQQ with to reduce the sensation of fatigue?
- Summary
PQQ may increase the number of mitochondria
Effects on mitochondrial biogenesis and cellular energy production are PQQ's flagship properties. PQQ can stimulate the growth of new mitochondria in cells by increasing PGC-1α and activating transcriptional networks. Such signaling, often involving the AMP-activated protein kinase (AMPK) pathway, is associated with an increase in cellular NAD+/NADH ratio and increased sirtuin expression.
Effects of PQQ supplementation on energy and fatigue sensation
This effect (increase in vigor) was noted in a clinical trial in which participants took 20 mg each of PQQ for 8 weeks. In it, a number of parameters were studied, including quality of life, mood, sleep quality and cortisol reactivity.
In this study, the parameter that best assessed energy levels was the vigor score on the POMS-S(Profile of Mood States-Short Form) questionnaire. Here the improvement was noticeable, but not as fast as for other parameters measured by this questionnaire. Other indicators of mood improved after just 4 weeks, while it took until week 8 for vigor to improve.
It is worth noting that sleep quality parameters such as speed of falling asleep, total sleep time and level of sleepiness in the morning also improved in parallel with the above changes. The overall sleep rating after 8 weeks was better than after 4. Perhaps the improvement in vigor was largely due to improved sleep? This is not the only potential explanation, but it is very likely.
By what mechanisms might PQQ improve energy levels?
Looking at the absolute basics - PQQ enhancing mitochondrial biogenesis could provide more efficient energy supply to cells. Such action could affect the overall feeling of energy and vitality especially in cases where, for some reason, the mitochondria were not working optimally. Mitochondrial dysfunction can result from, among other things, nutritional deficiencies, chronic burned conditions, oxidative stress, use of stimulants and many other causes.
PQQ can also help by improving basic health parameters such as insulin sensitivity and glycemic control. Of great importance is the protection of various structures from the destructive effects of excess free radicals and chronic inflammation. Stimulation of neuronal growth factor (NGF) and general support of brain function may also be important.
PQQ dosage for energy improvement
The dose is best to use a standard one: 20 mg of PQQ per day.
As for the duration of supplementation, you should definitely be patient and set yourself up for longer supplementation. 8 weeks is the absolute minimum, but optimally you should assume 12 weeks or longer. You will have to wait a while for the results, but the advantage is that they will come from working at the grassroots, and the increase in vitality will be very stable, natural and safe.
What to combine PQQ with to reduce the sensation of fatigue?
One of the most popular combinations is PQQ with coenzyme Q10, as both substances are very active in the mitochondria. Coenzyme Q10 is also sometimes used in hopes of optimizing energy levels, and the combination of the two substances is beneficial, especially when the mitochondria do not have the right conditions to work for various reasons. This can include the use of certain medications, low physical activity or a generally unhealthy lifestyle.
To enhance and accelerate the effects, PQQ can be taken in parallel with supplements that affect the reduction of fatigue by other mechanisms. Rhodiola rosea root should be a great match here. Active substances from this plant improve mood and energy in several ways, including by affecting the expression of genes associated with mood and by influencing the slowing down of the breakdown of neurotransmitters such as dopamine, norepinephrine and serotonin. The effects of Rhodiola supplementation are also very natural, without intrusive stimulation, and are best revealed with daily supplementation over an extended period, so combining Rhodiola rosea with PQQ can produce truly comprehensive effects.
PQQ is closely related to B vitamins. At the beginning of this century, it was even proposed by some scientists as another member of this group of vitamins. To date, PQQ has not been classified as a vitamin; nevertheless, cooperation between B-Complex vitamins and PQQ can be expected.
Summary
PQQ supplement is an attractive tool when you want to increase energy levels and vigor on a daily basis, in the long term. By the way, you can also expect to improve parameters that are related to vigor - mood, quality of life and quality of sleep, all with improvements in many metabolic functions in the background.
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