PQQ vs. NMN vs. AKG: The Best Longevity Supplement?

The search for the best anti-aging supplement has led to the rise of several promising compounds, including Pyrroloquinoline Quinone (PQQ), Nicotinamide Mononucleotide (NMN), and Alpha Ketoglutarate (AKG). Each of these plays a crucial role in cellular health, but which one truly stands out for longevity and vitality? Let’s explore their benefits, how they work, and which might be the best option for you.

What is PQQ?

PQQ

Pyrroloquinoline Quinone (PQQ) is a new type of coenzyme with physiological functions similar to those of vitamins. It can be found in many common foods, such as fermented soybeans, natto, green peppers, kiwifruit, parsley, tea, papaya, spinach, celery, and even breast milk. The powerful antioxidant is known for supporting mitochondrial biogenesis and improving cognitive function. Since mitochondria are responsible for energy production, PQQ may enhance energy levels, protect against oxidative stress, and improve brain function. It is often used to promote cognitive health and cellular rejuvenation.

A double-blind controlled clinical trial showed that continuous intake of PQQ supplements for 12 weeks has a positive effect on maintaining muscle strength, mass, and physical activity function. This is undoubtedly good news for fitness enthusiasts, bodybuilders, and athletes. The specific mechanism is as follows: In terms of anti-fatigue, PQQ participates in the TCA cycle to promote energy production; it can also increase the content of NAD+, thereby enhancing the activity of sirtuin 1 (SIRT1), which can promote the production of mitochondria. This explains why taking PQQ can enhance energy and muscle mass. In addition, PQQ can inhibit inflammatory cytokines in skeletal muscle, reduce muscle atrophy, and inhibit the breakdown of muscle protein, thereby maintaining muscle strength and physical function. At the same time, PQQ can also remove reactive oxygen species (ROS) in skeletal muscle, further inhibiting muscle atrophy.

Another randomized double-blind controlled experiment found that continuous intake of PQQ for 12 weeks improved cognitive ability in both young and elderly people, specifically in complex memory, verbal memory, cognitive flexibility, processing speed, and executive speed. For young people, it can improve learning and work efficiency, and for the elderly, it can help prevent dementia.

What is NMN?

NMN powder

Nicotinamide Mononucleotide (NMN) is a precursor to NAD+ (nicotinamide adenine dinucleotide), a critical molecule involved in cellular energy and DNA repair. NAD+ levels decline with age, leading to cellular aging. The average NAD+ concentration in adult skin tissue is several times lower than that in newborns. Magnetic resonance imaging studies have shown that the NAD+ concentration in the human brain decreases by 10% to 25% from youth to old age.

Increased consumption of NAD+ in human cells or tissues can lead to reduced mitochondrial energy production in various organs such as the brain, adipose tissue, skin, liver, skeletal muscle and pancreas. In other words, a decrease in NAD+ levels can result in reduced mitochondrial energy production, thereby causing aging and various age-related diseases, such as cognitive dysfunction, DNA damage, hearing and vision loss, cognitive and motor dysfunction, immune deficiency, arthritis caused by dysregulated autoimmune inflammatory responses, metabolic disorders and cardiovascular diseases. Studies have shown that supplementing NMN can increase the level of NAD+ in the body through biosynthetic pathways, thereby delaying, improving and preventing various diseases related to aging. NMN supplementation has gained significant attention for its ability to potentially slow aging by restoring NAD+ levels and improving metabolic function.

What is Alpha Ketoglutarate (AKG)?

alpha ketoglutarate powder

Alpha Ketoglutarate (AKG) is a key player in the Krebs cycle, aiding in energy production and metabolism. It is known for reducing inflammation, promoting bone health, and enhancing protein synthesis. Animal studies indicate it may extend lifespan and improve overall healthspan. AKG supplementation is commonly used to extend lifespan and support overall vitality.

In a clinical study conducted in 2021, participants took AKG mixed supplements for an average of 7 months (ranging from 4 to 10 months). Through DNA methylation testing, it was found that their physiological age was reduced by an average of 8 years. Moreover, the study also discovered two interesting phenomena: first, the higher the degree of aging of the participants, the more significant the effect after taking AKG. In simple terms, those who looked older than their peers showed more obvious anti-aging effects after taking AKG; second, the anti-aging effect was more prominent in men than in women.

In addition to anti-aging, a review report in 2023 pointed out that AKG can promote skin hydration, making the skin more tender and moist. It also has strong antioxidant capabilities, which can promote the excretion of ROS (reactive oxygen species) and reduce the damage of free radicals to cells. In terms of postoperative recovery, AKG can also play a positive role, helping patients improve their quality of life. These magical effects are not only attributed to its antioxidant capacity but may also be due to AKG’s ability to support stem cell function, enabling the body to continuously produce younger cells and enhance the function of immune cells, thereby improving the body’s resistance.

Comparing PQQ, NMN, and AKG

Which Supplement is Best for Longevity?

When it comes to longevity, NMN and AKG stand out. NMN restores NAD+ levels, a key molecule in cellular repair and longevity, while AKG has been linked to extended lifespan in some studies.

• PQQ: Commonly taken in doses of 10-40 mg per day, often combined with CoQ10 for enhanced mitochondrial support.
• NMN: Typically used in doses ranging from 250-1000 mg per day, taken in the morning to support circadian rhythms.
• AKG: Often supplemented in 300-1000 mg per day, usually in powder form mixed with water or smoothies.

Choosing between PQQ, NMN, and AKG depends on your specific health goals. If you’re looking for energy and mitochondrial support, PQQ may be the best choice. If your focus is longevity and cellular repair, NMN is a strong contender. For overall metabolic health and reducing inflammation, AKG could be the most effective option. Consulting a healthcare provider can help determine the best supplement for your needs.