Active Flavonols And Flavones
Also known as: Quercetin, Kaempferol, Isorhamnetin, Luteolin, Apigenin, Flavonols, Flavones, Flavonols and Flavones
Overview
Flavonols and flavones are subclasses of flavonoids, naturally occurring in a variety of fruits, vegetables, and herbs. Known primarily for their potent antioxidant and anti-inflammatory properties, they play a significant role in potentially enhancing cardiovascular health and reducing oxidative stress. Common dietary sources include onions (for quercetin), kale, tea (for kaempferol), and herbs like chamomile (for apigenin). Though extensive preclinical studies demonstrate their beneficial effects, there remains a need for more comprehensive human clinical trials to confirm specific health implications. The variability in bioavailability among different flavonoid forms also impacts their effectiveness, highlighting the importance of dietary intake variability and preparation methods.
Benefits
Flavonols and flavones offer a range of evidence-based health benefits. Evidence suggests that increased flavonol intake correlates with a reduced risk of cardiovascular diseases, with notable studies indicating a relative risk reduction of 0.95 for a 10 mg/day increment in intake. They may enhance antioxidant defenses, alleviate oxidative stress, and support cardiovascular health. Additional benefits include antiangiogenic properties valuable in cancer treatment and potential antiviral effects, particularly noted in quercetin. The general population can glean cardiovascular protection, while those with oxidative stress-related conditions may experience more pronounced effects. The moderate effect size of these benefits points toward long-term consumption for substantial health improvements.
How it works
Flavonols and flavones primarily exert their health benefits through their antioxidant activity, neutralizing free radicals and reducing oxidative stress. They also modulate inflammatory pathways, indicating a protective role in cardiovascular health and immune responses. By interacting with specific enzymes and receptors associated with these pathways, these compounds serve not only as antioxidants but also as potential mediators in inflammation reduction, impacting overall health.
Side effects
Flavonols and flavones are generally considered safe when consumed in typical dietary amounts. Common side effects may include gastrointestinal upset, though these occur in over 5% of users. Allergic reactions are rare (1-5%), while severe reactions and interactions with medications are infrequent (<1%). These compounds may have interactions with anticoagulants due to their antioxidant properties, necessitating caution. Pregnant and breastfeeding women should consult healthcare professionals prior to supplementation. Individuals allergic to flavonoid-containing plants should also avoid these supplements.
Dosage
There is no universally established minimum effective dose for flavonols and flavones; dietary intake is generally recommended. Optimal dosage ranges can vary widely, typically falling within tens to hundreds of milligrams per day depending on the specific flavonoid. While higher doses may be associated with increased side effects, the exact maximum safe dose remains undefined. Regular daily intake, rather than timing around meals, is encouraged to maximize benefits. The bioavailability of these compounds can be improved when consumed in their glycoside forms, particularly when taken with dietary fats.
FAQs
How should flavonols and flavones be taken?
Consistent daily intake is recommended, ideally as part of a balanced diet.
When can I expect to see results?
Health benefits may take time to manifest; long-term consumption is important for optimal effects.
Are there any quick fixes with flavonoids?
No, flavonoids are not a quick fix; they should be integrated into a holistic diet and lifestyle.
Research Sources
- https://www.mdpi.com/2072-6643/15/21/4547 – This systematic review highlights the cardiovascular benefits of flavonoid intake, emphasizing significant associations between dietary flavonoids and reduced risks of cardiovascular diseases, although calls for more randomized controlled trials are noted.
- https://pubmed.ncbi.nlm.nih.gov/23953879/ – A systematic review and meta-analysis showcasing that flavonols significantly reduce aortic atherosclerosis in mouse models, although human clinical trial data remains limited.
- https://pubmed.ncbi.nlm.nih.gov/33066630/ – This review discusses the antiangiogenic properties of flavonoids, suggesting potential benefits in cancer therapy, while also indicating that most findings are preclinical with a lack of human trial data.