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Quercetin Dihydrate Powder

Also known as: Quercetin dihydrate, Sophoretin dihydrate, 3,3',4',5,7-Pentahydroxyflavone dihydrate, Quercetin Dihydrate

Overview

Quercetin dihydrate is a water-soluble crystalline form of quercetin, a flavonoid found in various plants like apples, onions, berries, and capers. It is characterized by having 84-86% quercetin aglycone equivalence. As a flavonoid glycoside metabolite, it is primarily used for exercise recovery, antioxidant support, and inflammation modulation. Research suggests that quercetin dihydrate can aid in reducing muscle soreness and oxidative stress post-exercise. It is considered to have moderate research maturity with multiple randomized controlled trials (RCTs) supporting its benefits, although some studies have methodological limitations. It is available in powder form and often taken with meals to enhance absorption.

Benefits

Quercetin dihydrate has shown promise in several areas. It significantly reduces muscle soreness post-exercise, with a meta-analysis showing a -1.33 SMD reduction in muscle soreness in the 0-24 hour period after exercise, translating to a 15-20% faster recovery of muscle function compared to placebo. It also reduces oxidative stress by decreasing lipid peroxidation markers with a -0.92 SMD, with significant effects observed after 7-14 days of supplementation. However, a meta-analysis did not find significant reductions in the inflammatory marker IL-6. The evidence quality for these benefits is considered Grade B, based on multiple RCTs with some methodological limitations.

How it works

Quercetin dihydrate works through several mechanisms. It activates the Nrf2/ARE antioxidant pathway, which enhances the body's own antioxidant defenses. It also inhibits NF-κB, a key regulator of inflammation, and downregulates COX-2, an enzyme involved in the production of inflammatory molecules. Its bioavailability is relatively low, ranging from 2-20% absorption depending on the dose, but can be enhanced when taken with lipids. Once absorbed, quercetin is metabolized in the liver and conjugated to glucuronides and sulfates.

Side effects

Quercetin dihydrate is generally well-tolerated, but some side effects have been reported. Common side effects include mild gastrointestinal distress, such as bloating or stomach upset, which occurs in about 3-5% of users. Rare side effects include headache (less than 1%) and tingling sensations. There is a theoretical risk of interaction with CYP3A4 substrates, and it may enhance the effects of anticoagulant medications. It is contraindicated in pregnancy due to insufficient safety data and should be used with caution in individuals with renal impairment. Studies have shown that doses up to 1000mg daily for up to 3 months are generally safe, but long-term safety data is limited.

Dosage

The minimum effective dose of quercetin dihydrate is 500 mg per day, expressed as the aglycone equivalent. The optimal dosage range is between 500-1000 mg per day. The maximum safe dose studied is 1000 mg per day for up to 12 weeks. It is recommended to take quercetin dihydrate in divided doses with meals that contain fats to enhance absorption. Some sources suggest combining it with bromelain or vitamin C to further improve absorption and efficacy. It's important not to exceed the recommended dosage without consulting a healthcare professional.

FAQs

Does the form of quercetin matter?

Yes, the dihydrate form has better water solubility compared to anhydrous forms, potentially improving absorption and bioavailability.

How long does it take to see results?

For exercise recovery benefits, significant effects are typically observed within 7-14 days of consistent supplementation.

Is quercetin dihydrate safe for long-term use?

Data suggests good tolerance for up to 3-6 months of use. However, more research is needed to determine the safety of long-term supplementation.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37398956/ – A 2023 meta-analysis of 13 RCTs (n=249) found that 1000mg/day of quercetin reduced creatine kinase (CK) levels (-1.15 SMD) and muscle soreness (-1.33 SMD) post-exercise. However, the analysis also noted high heterogeneity among the included studies (I²=75-89%), which may limit the strength of the conclusions.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11594109/ – A 2024 risk assessment based on 23 RCTs indicated that quercetin, in various forms, does not exhibit dose-dependent adverse effects when taken at ≤1000mg for up to 3 months. This suggests a relatively safe profile for short-term supplementation at commonly recommended dosages.
https://vkm.no/download/18.111b9bb51900c58335fcde26/1718703086649/Rapport%20quercetin_rutin_final_130624-komprimert.pdf – A 2023 systematic review encompassing 405 studies concluded that quercetin has strong antioxidant properties but weaker evidence for anti-inflammatory effects. The review also highlighted a gap in the existing literature regarding pharmacokinetic studies in humans, indicating a need for more research on how quercetin is absorbed, distributed, metabolized, and excreted in the body.
https://www.lifeextension.com/wellness/supplements/quercetin-dihydrate-vs-quercetin – This article discusses the differences between quercetin dihydrate and other forms of quercetin, highlighting the enhanced water solubility of the dihydrate form. It suggests that this improved solubility may lead to better absorption and bioavailability compared to standard quercetin.
https://www.webmd.com/vitamins/ai/ingredientmono-294/quercetin – This WebMD article provides a general overview of quercetin, including its uses, potential benefits, and side effects. It serves as a basic informational resource for consumers interested in learning more about quercetin.