What Is Quercetin? Benefits, Foods, Dosage, and Side Effects
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Quercetin is a natural pigment contained in many:
fruits \svegetables \sgrains
It is one of the antioxidants that is found in the diet in the greatest abundance and plays a significant part in assisting your body in combating the damage caused by free radicals, which is linked to chronic diseases.
In addition, its antioxidant qualities may help reduce:
inflammation \sallergy symptoms \sblood pressure
This article explores quercetins:
uses \sbenefits \sside effects \sdosage
What is quercetin?
The pigment known as quercetin is classified as a flavonoid, which is a class of organic chemicals found in plants.
Flavonoids are present in:
They have been associated with a variety of health benefits, including a lower chance of developing cardiovascular disease, cancer, and neurodegenerative problems in the brain.
The ability of flavonoids like quercetin and others to act as antioxidants within the body is the source of the health benefits associated with the consumption of these compounds.
Antioxidants are substances that have the ability to bind to free radicals and render them harmless.
When there is an excessive amount of free radicals in the body, this might result in harm to the cells. Free radicals are molecules that are inherently unstable.
Cancer, cardiovascular disease, and diabetes are just some of the many chronic illnesses that have been related to the damage produced by free radicals.
Quercetin is the flavonoid that is found in the diet the most frequently. It is believed that the average person takes between 10 and 100 mg of it every day through the consumption of a variety of foods.
Onions, apples, grapes, berries, broccoli, citrus fruits, cherries, green tea, coffee, red wine, and capers are all examples of foods that frequently contain the quercetin compound.
In addition, it can be purchased as a nutritional supplement in the form of powder or capsules.
This dietary supplement is consumed by consumers for a variety of reasons, including the following:
increase resistance and immunity
neutralize the inflammation
aid exercise performance
uphold a state of overall good health
Plants contain a pigment called quercetin, which has powerful antioxidant effects. It can be found in a wide variety of foods, including onions, apples, grapes, and berries, to name a few.
Additionally, it is available for purchase as a nutritional supplement that can be utilized for a variety of purposes.
Health benefits of quercetin
The antioxidant properties of quercetin have been connected by research to a variety of possible positive effects on one’s health.
The following is a list of the principal advantages supported by scientific research:
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May reduce inflammation
It’s possible that free radicals inflict more harm than just wreak havoc on your cells.
According to recent findings, large amounts of free radicals may help activate genes that contribute to the development of inflammation. Therefore, large quantities of free radicals can result in a more intense inflammatory response.
Persistent inflammation is associated with a number of health problems, including certain malignancies, as well as heart and kidney illnesses. While some inflammation is important to help the body repair and fight infections, chronic inflammation is linked to health problems.
According to certain studies, quercetin might be able to help reduce inflammation.
In tests conducted in test tubes, quercetin was shown to lower inflammatory indicators in human cells. These markers included the molecules known as tumor necrosis factor-alpha (TNF) and interleukin-6 (IL-6).
A study that lasted for 8 weeks and involved 50 women with rheumatoid arthritis found that individuals who took 500 mg of quercetin experienced considerably less early morning stiffness, morning pain, and after-activity pain than those who did not take the supplement.
In addition to this, inflammatory indicators such as TNF were lower in their levels compared to individuals who were given a placebo.
Despite the fact that these findings are encouraging, additional study on humans is required in order to gain a better understanding of the compound’s potential anti-inflammatory capabilities.
May ease allergy symptoms
The potential anti-inflammatory effects of quercetin may give relief from the symptoms of allergy attacks.
Studies on animals and in test tubes have suggested that it may inhibit enzymes that play a role in inflammation and reduce levels of substances that promote inflammation, such as histamine.
For instance, one study showed that giving mice quercetin supplements prevented them from experiencing anaphylactic reactions connected to peanuts.
However, it is not known whether the molecule has the same effect on allergies in humans; hence, additional research is required before it can be suggested as a potential alternative treatment.
May have anticancer effects
Due to the fact that quercetin possesses antioxidant qualities, there is a possibility that it possesses cancer-fighting properties.
Quercetin was discovered to inhibit the growth of prostate cancer cells in test tubes and in animal tests, and it was also proven to promote cell death in these cancerous cells.
Other research conducted in test tubes and on animals found that the substance had the same effects on cancer cells originating from the liver, lung, breast, bladder, blood, colon, ovary, lymphoid, and adrenal glands.
Despite the fact that these results are encouraging, further research on humans is necessary before quercetin can be suggested as an alternate treatment for cancer.
May lower your risk of chronic brain disorders
According to research, the antioxidant properties of quercetin may help protect against degenerative brain illnesses like Alzheimer’s disease and dementia.
In one experiment, mice that had Alzheimer’s disease were given injections of quercetin every two days for a period of three months.
At the conclusion of the research project, the injections had reversed multiple Alzheimer’s disease signs, and the mice had significantly improved performance on assessments of their ability to learn.
In another study, mice that were in the early to middle stages of Alzheimer’s disease were given a diet high in quercetin. This diet enhanced the mice’s brain function and reduced Alzheimer’s disease indicators.
On the other hand, animals who were in the intermediate to late stages of Alzheimer’s disease showed very little to no effect from the diet.
Coffee is a well-liked drink that has been associated with a reduced likelihood of developing Alzheimer’s disease.
In point of fact, studies have shown that quercetin, and not caffeine, is the major ingredient in coffee that is responsible for its potential preventive properties against this condition..
Despite the fact that these findings hold some promise, an additional study involving humans is required.
May reduce blood pressure
One in three adults in the United States has high blood pressure. It increases the likelihood that you may suffer from cardiovascular disease, which is the leading cause of mortality in the United States.
According to some research, the antioxidant quercetin may be able to help lower blood pressure. In laboratory simulations, the substance showed signs of being able to slow the constriction of blood vessels.
When quercetin was administered on a daily basis to mice with high blood pressure for a period of five weeks, the mice’s systolic and diastolic blood pressure readings (the higher and lower numbers), respectively, were reduced by an average of 18 percent and 23 percent, respectively.
Similarly, a review of 9 human studies involving 580 people found that taking more than 500 mg of quercetin in supplement form on a daily basis lowered systolic and diastolic blood pressure by an average of 5.8 mm Hg and 2.6 mm Hg, respectively. This reduction was seen in both systolic and diastolic blood pressure.
Despite the fact that these findings are encouraging, additional research on humans is required to evaluate whether or not the molecule has the potential to be an alternate treatment for high blood pressure levels.
Other potential benefits
The following is a list of numerous other possible benefits of quercetin:
May help counteract aging. Research conducted in test tubes as well as on animals indicates that quercetin may help rejuvenate or remove aged cells and lower markers of aging. However, there is a need for additional study with humans.
May improve one’s ability to exercise. According to the findings of a meta-analysis of 11 human trials, consuming quercetin may result in a marginal improvement in endurance exercise performance.
May improve blood sugar control. Research on both humans and animals suggests that the chemical may lower levels of sugar in the blood when the person is fasting and protect against the problems of diabetes.
Inflammation, blood pressure, exercise performance, and the management of blood sugar can all potentially be helped by quercetin.
In addition to that, there is some speculation that it may have anti-allergic and anti-cancer qualities. Still, there is a need for additional research on humans.
Food sources and dosage
Quercetin can be found in its natural state in a wide variety of plant-based foods, particularly in the skin or peel of some fruits and vegetables.
Several reliable sources of food include the following:
peppers, capers, yellow and green onions, red and white shallots, and shallots with a yellow tinge.
Cherry pies with sautéed asparagus.
apples in red
Broccoli, kale, red leaf lettuce, and berries of any kind, including but not limited to blueberries, raspberries, and cranberries
green and black tea, respectively
It is important to keep in mind that the amount of quercetin found in foods may vary depending on the growing conditions under which the foods were produced.
According to the findings of one study, for instance, tomatoes cultivated organically appear to have up to 79 percent more quercetin than tomatoes grown commercially.
However, contrary to these findings, additional research suggests that the amount of quercetin found in tomatoes of different species varies greatly, regardless of how they are grown. There was no discernible difference between organically cultivated and conventionally grown bell peppers.
As a dietary supplement, quercetin is available for purchase both on the internet and in health food stores. It is obtainable in a variety of forms, including powders and capsules, respectively.
Typical doses vary from 500–1,000 mg per day.
Quercetin, when taken by itself, has a low bioavailability, which indicates that your body does not absorb it very well.
Because of this, the dietary supplements might include additional substances like vitamin C or digestive enzymes like bromelain, both of which have the potential to improve absorption.
In addition, there is evidence that combining quercetin with other flavonoid supplements, such as resveratrol, genistein, and catechins results in a synergistic impact that is more potent than either supplement used alone.
Safety and side effects
The consumption of quercetin, which is present in a wide variety of fruits and vegetables, is risk-free.
It appears to be usually safe, with very few to no negative effects, when taken as a dietary supplement.
If you take more than 1,000 milligrams of quercetin per day, you run the risk of developing some relatively minor side effects, such as tingling sensations, stomach aches, and headaches.
Quercetin, when taken in the form of food, is completely safe for nursing mothers and pregnant women to eat.
Because there is not enough research on the safety of quercetin supplements for pregnant and breastfeeding women, it is strongly recommended that you should not use quercetin if you are either of these things.
Before using quercetin, it is important to discuss the supplement with your primary care physician, as is the case with any dietary supplement, because it has the potential to interfere with certain drugs, including antibiotics and blood pressure medications.
It would appear that quercetin is completely risk-free, with very little to no adverse effects.
Before beginning to use it, however, you should discuss it with your healthcare professional because it could react badly with other medications and might not be safe for women who are pregnant or breastfeeding.
The flavonoid quercetin is found in the highest quantities in foods.
It has also been associated with a reduction in inflammation, blood pressure, and blood sugar levels, as well as an improvement in athletic performance. In addition to this, there is some speculation that it may have anti-allergic and anti-cancer qualities.
Even if it seems like it might be beneficial, there needs to be more research done on humans.