PQQ
Research on mice supports PQQ’s ability to kick mitochondria into high gear. Specifically, it can increase mitochondrial density to provide more energy,1 reduce inflammation,2 boost metabolism,3 combat oxidative stress,4 improve fertility,5 improve learning and memory ability,6 and protect the heart.7 PQQ also activates PCG-1 alpha in the same way that exercise can, which sparks mitochondrial biogenesis.8 This means that one supplement can enhance your existing mitochondria and help you grow new ones, all while acting as an incredibly powerful antioxidant.
K. A. Bauerly et al., “Pyrroloquinoline Quinone Nutritional Status Alters Lysine Metabolism and Modulates Mitochondrial DNA Content in the Mouse and Rat,” Biochimica et Biophysica Acta 1760, no. 11 (November 2006): 1741–48, https://doi.org/10.1016/j.bbagen.2006.07.009.
Calliandra B. Harris et al., “Dietary Pyrroloquinoline Quinone (PQQ) Alters Indicators of Inflammation and Mitochondrial-Related Metabolism in Human Subjects,” The Journal of Nutritional Biochemistry 24, no. 12 (December 2013): 2076–84, https://doi.org/10.1016/j.jnutbio.2013.07.008.
K. Bauerly et al., “Altering Pyrroloquinoline Quinone Nutritional Status Modulates Mitochondrial, Lipid, and Energy Metabolism in Rats,” PLoS One 6, no. 7 (2011): e21779, https://doi.org/10.1371/journal.pone.0021779.
Kana Nunome et al., “Pyrroloquinoline Quinone Prevents Oxidative Stress-Induced Neuronal Death Probably Through Changes in Oxidative Status of DJ-1,” Biological and Pharmaceutical Bulletin 31, no. 7 (July 2008): 1321–26, https://doi.org/10.1248/bpb.31.1321.
Francene M. Steinberg, M. Eric Gershwin, and Robert B. Rucker, “Dietary Pyrroloquinoline Quinone: Growth and Immune Response in BALB/c Mice,” The Journal of Nutrition 124, no. 5 (May 1994): 744–53, https://doi.org/10.1093/jn/124.5.744.
Kei Ohwada et al., “Pyrroloquinoline Quinone (PQQ) Prevents Cognitive Deficit Caused by Oxidative Stress in Rats,” Journal of Clinical Biochemistry and Nutrition 42, no. 1 (January 2008): 29–34, https://doi.org/10.3164/jcbn.2008005.
Bo-qing Zhu et al., “Pyrroloquinoline Quinone (PQQ) Decreases Myocardial Infarct Size and Improves Cardiac Function in Rat Models of Ischemia and Ischemia/Reperfusion,” Cardiovascular Drugs and Therapy 18, no. 6 (November 2004): 421–31, https://doi.org/10.1007/s10557-004-6219-x.
Pere Puigserver, “Tissue-Specific Regulation of Metabolic Pathways Through the Transcriptional Coactivator PGC1-alpha,” International Journal of Obesity 29, Supplement 1 (March)
go get some sun
A recent study of twenty-nine thousand women in Sweden who were tracked over twenty years concluded that “avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking.” The study showed that people who avoided the sun had a reduced life expectancy of between 0.6 and 2.1 years.1
Pelle G. Lindqvist et al., “Avoidance of Sun Exposure as a Risk Factor for Major Causes of Death: A Competing Risk Analysis of the Melanoma in Southern Sweden Cohort,” Journal of Internal Medicine 280, no. 4 (October 2016): 375–87, https://doi.org/10.1111/joim.12496.)