Quercetin Phospholipid
Also known as: Quercetin, Quercetin Phospholipid, 3,3',4',5,7-Pentahydroxyflavone
Overview
Quercetin is a naturally occurring flavonoid found predominantly in various fruits, vegetables, and grains such as apples, onions, and spinach. It is recognized for its significant antioxidant and anti-inflammatory properties, alongside potential cardiovascular protective effects. The compound is commonly used as a dietary supplement, with research indicating moderate levels of maturity. Key benefits include reductions in total cholesterol, LDL cholesterol, and blood pressure, as well as support for recovery from exercise-induced muscle damage. Quercetin is typically available in various forms, with quercetin phospholipid formulations enhancing its bioavailability due to the co-administration of phospholipids.
Benefits
Quercetin supplementation presents various evidence-based benefits, particularly notable for lowering total cholesterol, LDL cholesterol and CRP levels, as well as decreasing systolic and diastolic blood pressure. Additionally, it accelerates recovery from exercise-induced muscle damage by alleviating soreness and oxidative stress. Individuals with metabolic syndrome or those undergoing high-intensity exercise may experience pronounced benefits. Research quality varies, with systematic reviews highlighting significant cholesterol and blood pressure reductions, observable within weeks of consistent supplementation.
How it works
Quercetin functions primarily as an antioxidant and anti-inflammatory agent, engaging key biological pathways that regulate lipid metabolism and blood pressure. It interacts with cardiovascular and immune systems, playing a role in modulating inflammation and oxidative stress. Enhancements in bioavailability when combined with phospholipids are notable, leading to improved absorption in the body.
Side effects
Quercetin is generally considered safe at dietary levels, but high doses can lead to gastrointestinal upset. Rarely, severe allergic reactions may occur. Interactions with medications, particularly blood thinners, are a concern due to its antioxidant activities. Caution is recommended for pregnant or breastfeeding women, and those on prescription medication should consult healthcare providers before use. Overall, while side effects are infrequent, awareness of drug interactions and contraindications is essential for safe usage.
Dosage
The recommended minimum effective dose of quercetin is around 500 mg per day, with optimal dosages ranging from 500 to 1000 mg to achieve the most benefits. Although doses up to 1000 mg per day are generally considered safe, higher amounts might elevate the risk of interactions with medications. No specific timing for intake is essential, however, maintaining consistent daily supplementation is advisable. Combining quercetin with phospholipids can enhance its absorption, making its form critical for effective consumption.
FAQs
Can quercetin be taken with meals?
Yes, taking quercetin with meals may help minimize gastrointestinal side effects.
Is quercetin safe for everyone?
While generally safe, those on medications should consult with a healthcare provider due to potential interactions.
How long does it take to see results from quercetin?
Benefits may be observed within several weeks of consistent supplementation.
Should I worry about high doses of quercetin?
High doses may lead to interactions with medications, so consult a healthcare provider if on prescription drugs.
Is quercetin a miracle supplement?
No, it should be used in moderation and under guidance, as it's not a cure-all.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/31017459/ – This systematic review and meta-analysis encompassed 16 randomized controlled trials (RCTs) with a focus on patients with metabolic syndrome, revealing that quercetin significantly reduces total cholesterol, LDL cholesterol, and CRP levels, with high-quality evidence but noted heterogeneity across studies.
- https://pubmed.ncbi.nlm.nih.gov/31155780/ – A systematic review analyzing 17 RCTs involving 896 participants, this investigation demonstrated that quercetin notably lowered both systolic and diastolic blood pressure, providing strong evidence while reporting mixed results concerning lipid profiles.
- https://academic.oup.com/nutritionreviews/article-abstract/78/8/615/5697189?redirectedFrom=fulltext&login=false – This meta-analysis reviewing 13 RCTs with 249 participants found moderate to high-quality evidence supporting the role of quercetin in accelerating recovery from exercise-induced muscle damage, although there were concerns regarding bias in some studies.
- https://pubmed.ncbi.nlm.nih.gov/39344383/ – This publication highlights the importance of quercetin's interaction with the immune and cardiovascular systems, advocating for its potential benefits in inflammation and lipid regulation, based on a comprehensive analysis of various studies.
- https://pubmed.ncbi.nlm.nih.gov/37398956/ – A detailed overview of the safety profile and pharmacodynamics of quercetin, emphasizing its generally safe usage but outlining possible interactions with medications and caution for pregnant or nursing women.
Supplements Containing Quercetin Phospholipid
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