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Quercetin

Also known as: Apple extract, 3 4 5 7-pentahydroxylflavone

Overview

Quercetin is a bioflavonoid found in fruits and vegetables, but highest levels are found in apples and onions. Like many other bioflavonoids, Quercetin has anti-oxidant, anti-artherogenic, and anti-carcinogenic properties. Quercetin is also neuroactive, with some of the same abilities as caffeine but less potent. There is a divide between the effects seen in quercetin in vitro (cell cultured) studies and in vivo (in living) studies, with cell studies showing great results that are not that amazing in humans or animals. This is mostly due to quercetin having low oral bioavailability (low percentage of the compound is absorbed and put to use), but could also be due to in vitro studies using a form of quercetin called 'quercetin aglycone' whereas this particular form is never found in the blood, even after ingested, as it gets changed in the liver. Many studies also note a high range of differences between people who ingest the same amount of quercetin, suggesting a large degree of variability is possible with supplementation. Quercetin has GRAS (Generally Recognized As Safe) status, and no side-effects have yet been noted in doses of a few grams a day in either humans or animals.

Benefits

Quercetin functions primarily as an antioxidant, helping to neutralize free radicals in the body. It also has anti-inflammatory properties, which can help reduce inflammation in various tissues. Quercetin may modulate the immune response and has been shown to influence the production of certain cytokines, which are signaling molecules that mediate and regulate immunity and inflammation. Additionally, quercetin can enhance the absorption of other beneficial compounds, such as resveratrol and catechins from green tea, potentially increasing their effectiveness.

How it works

Quercetin is associated with several health benefits, including: 1. Immune support: It may enhance immune function and reduce the severity of infections. 2. Anti-inflammatory effects: Quercetin can help reduce inflammation, which is linked to various chronic diseases. 3. Antioxidant properties: It helps combat oxidative stress, which can damage cells and contribute to aging and disease. 4. Cardiovascular health: Quercetin may improve heart health by lowering blood pressure and improving cholesterol levels. 5. Allergy relief: It may help alleviate symptoms of allergies by stabilizing mast cells and preventing the release of histamine. 6. Exercise performance: Some studies suggest it may improve endurance and reduce fatigue during exercise.

Side effects

Dosages of quercetin used are in the range of 12.5 to 25mg per kg body weight, which translates to a range of 1,136-2,272mg daily consumption of quercetin when in isolation. It is suggested to supplement with other bioflavonoids such as resveratrol, genistein, or green tea catechins to increase the potency synergistically and theoretically get the benefits at a reduced level of intake. When looking for quercetin, the form of dihydrate has the apparent best bioavailability followed by glycosides, aglycone, and finally rutinoside.

Dosage

Quercetin has GRAS (Generally Recognized As Safe) status, and no side effects have yet been noted in doses of a few grams a day in either humans or animals. However, some individuals may experience mild gastrointestinal discomfort, headaches, or tingling sensations. It is advisable to consult with a healthcare provider before starting any new supplement, especially for those with underlying health conditions or those taking medications.

FAQs

What is Quercetin?

Quercetin is a bioflavonoid found in fruits and vegetables, known for its antioxidant and anti-inflammatory properties.

What are the benefits of Quercetin?

Quercetin may support immune function, reduce inflammation, combat oxidative stress, improve cardiovascular health, alleviate allergy symptoms, and enhance exercise performance.

What is the recommended dosage of Quercetin?

The recommended dosage of quercetin ranges from 12.5 to 25mg per kg body weight, translating to approximately 1,136-2,272mg daily.

Are there any side effects of Quercetin?

Quercetin is generally recognized as safe with no significant side effects reported, although some individuals may experience mild gastrointestinal discomfort.

How does Quercetin work in the body?

Quercetin functions as an antioxidant, reduces inflammation, modulates immune response, and enhances the absorption of other beneficial compounds.