Quercetin is a chemical compound found in a number of fruits and vegetables. It is an example of a bioflavonoid substance. Bioflavonoids are the biochemicals that give many fruits, vegetables, and flowers their colors. Their beneficial effects have been known to humans for thousands of years.
All flavonoid substances act as antioxidants in the human body. Quercetin has long been known as an exceptional bioflavonoid in terms of its powerful antioxidant effects and the other benefits that it possesses. In this article, we explore the top six Quercetin benefits for promoting a healthier body.
Quercetin is found in a number of fruits and vegetables and is a bioflavonoid – a compound that helps give fruits, vegetables, and flowers their color!1. Quercetin Benefits: Anti-Inflammatory Effects
One of the most important Quercetin benefits is its ability to help reduce inflammation in your body. Research has shown that Quercetin has powerful anti-inflammatory and antioxidant effects. These effects are beneficial for anybody looking to boost their general health and well-being.
A 2012 study published in the Journal of Research in Medical Sciences showed that 8 weeks of supplementation with a Quercetin-vitamin C combination was effective in reducing inflammation and oxidative stress. [1]
Furthermore, research published in 2006 indicated that Quercetin has a remarkable ability to inhibit histamine production, as well as the functions of cyclin-dependent kinases. These biochemicals (histamine) and enzyme (cyclin-dependent kinases) are involved in inflammation, and especially in allergic responses. By temporarily blocking their function, Quercetin helps your body to reduce inflammation. [2]
2. Helps with Immune System Support
Quercetin has been found to reduce inflammation and especially to reduce histamine and allergic responses!Another of the most valuable Quercetin benefits is its ability to help boost your body’s immune system. Recent research, published in the Journal of Nutrients in 2016, showed that Quercetin is a safe and effective supplement both for reducing inflammation and for improving immune system functions. [3]
The research was published as a review of the data on Quercetin including in vitro studies, animal studies, and human clinical studies. Examining just the human clinical studies, it is clear that Quercetin has a beneficial effect on promoting a stronger immune system. For example, a number of studies have shown that Quercetin supplements can reduce the risk of developing upper respiratory tract infections (URTIs) after strenuous exercise. [4]
3. Promotes a Healthy Circulatory System
Quercetin has been shown to improve a number of factors of the circulatory system, in various different studies. We’ll look at two of the top Quercetin benefits for promoting a healthy circulatory system:
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Helps to promote healthy blood pressure
A 2007 study published in the Journal of Nutrients showed that Quercetin has a wonderful ability to help promote healthy blood pressure levels. Forty-one men and women with prehypertension and stage 1 hypertension (clinical high blood pressure) were enrolled in the study. The results showed a clear and significant reduction in blood pressure for all the participants. [5]
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Helps to promote a healthy lipid profile
Liftmode’s Quercetin, 95% purity: health-promoting!Again, a number of studies have looked into the Quercetin benefits of promoting a healthy blood lipid profile. What this means is that Quercetin may be able to reduce levels of triglycerides and cholesterol in your blood. This is why Quercetin is considered to be one of the top 5 supplements for promoting a healthy heart.
One study, published in 2012, showed that Quercetin supplements changed the blood lipid values for 200 people enrolled in the study. The key changes were an overall reduction in triglycerides and cholesterol, a significant decrease in LDL cholesterol (‘bad’ cholesterol), and an increase in HDL cholesterol (‘good’ cholesterol). [6]
4. May Help Reduce Stress
New research has pointed to Quercetin’s ability to reduce cortisol levels and potential to help your body manage stress. The research is still based on animal studies, however, and more human studies are needed.
In a 2010 study published in the Journal of Nutrient Biochemistry, scientists fed rats Quercetin supplements and measured their responses to stress. The researchers found that Quercetin supplements significantly reduced stress response both in behavior and in biochemical responses. For example, plasma corticosterone and adrenocorticotropic hormone levels, as well as mRNA expression of corticotropin-releasing factors were all suppressed. [7]
For anyone without a degree in biochemistry, these can simply be remembered as biochemical markers of the stress-response. It appears that Quercetin may have a remarkable ability to reduce the body’s response to stress. Furthermore, a human study was published showing that Quercetin supplements may help reduce the biochemical stress responses to exercise and heat. [8]
One of the top Quercetin benefits is its ability to help reduce stress and to promote relaxation5. Used in Research for Cancer Studies
Quercetin has been used in a number of studies on cancer cells in culture. Like all bioflavonoids and polyphenols, Quercetin has anti-inflammatory and antioxidant effects. It is often highlighted because of its unusually powerful ability to reduce inflammation and promote a strong immune system.
In 2011, researchers published their findings on the ability of Quercetin to kill cancer cell lines grown in culture. They noted the powerful ability of Quercetin to promoting cancer cell apoptosis (cell death) and to act as a “chemopreventor”. One important consideration about this benefit is that Quercetin has an exceptionally high toxicity to cancer cells but has no negative effects at all on otherwise healthy cells. [9]
The researchers also noted that there is still a lack of well-funded studies to examine the potential effects of Quercetin as a chemotherapeutical agent. The authors also stressed the importance of diet in boosting the bioflavonoid’s effects. Other studies have found that Quercetin’s effects are specific to the G1 growth phase of cancerous cells and that even low doses of the bioflavonoid may have chemotherapeutic effects. [10]
6. Boosts Energy Levels
Quercetin has been shown to boost energy and athletic performanceFor a long time, there was some debate as to whether or not Quercetin could be used to improve athletic performance and boost energy levels. In 2009, researchers from the University of South Carolina worked to set the record straight. Researchers at the Arnold School of Public Health produced data collected from 12 participants involved in the study. The active group was given 500mg of Quercetin twice daily, for the seven-day study.
The data showed that Quercetin supplements have the ability to improve VO2max by around 4% and to boost physical endurance by as much as 13.2%. These data were statistically significant, showing that Quercetin can, indeed, be used as an energy-boosting supplement. The scientists suggested that Quercetin may have the ability to improve the activity of mitochondria in muscle and brain cells. [11]
Recommended Quercetin Dosage
Researchers have put in a lot of time and effort to determine the ideal Quercetin dosageExamine.com, a great resource for unbiased information on supplements and their efficacy, has a suggested dosage for Quercetin based on previous studies. For more information about the recommended Quercetin dosage, check out our dosage information here.
According to information at Examine.com, the recommended Quercetin dosage is between 12.5 and 25mg per kg bodyweight. This equates to roughly 900-1800mg per day for a 75kg person. This dose is normally taken in two to three separate servings throughout the day. [12]
Quercetin goes really well with other plant-based dietary supplements including other polyphenols and bioflavonoids. Examples of good Quercetin combinations include Quercetin with Green Tea Extract, with Taurine, with Berberine, with Baicalin, with L-Theanine, and with Magnolia Bark Extract.
Side-Effects and Warnings
Although Quercetin is considered to be a very safe dietary supplement for promoting good health, there are some safety considerations to think about before taking this supplement. These safety concerns are regarding interactions between Quercetin and other substances.
Quercetin may negatively affect the ability of other medication to work. Especially important are the following medications:
Quercetin, 95% purity, is safe but should not be combined with medication and not taken when pregnant- Antibiotics
- Medications that are broken down by the liver
- Cytochrome P450 substrates
- P-Glycoprotein substrates
If you are taking any medication, please consult with your doctor before taking Quercetin supplements. Some interactions may have the potential to result in adverse effects on your body. [13]
There is also insufficient evidence as to the safety of taking Quercetin supplements for women who are pregnant or breastfeeding. Please speak to your doctor before using Quercetin if you are pregnant or breastfeeding.
Quercetin Benefits: Conclusion
In summary, Quercetin has a number of great health-promoting benefits for anybody looking to add a great dietary supplement to a healthy diet and lifestyle. Some of the top Quercetin benefits include the ability to help your body reduce inflammation and to improve your immune system’s health. Quercetin also helps to reduce stress and to help promote a healthy circulatory system by destroying cholesterol and triglycerides. Quercetin has been used in research for its potential chemotherapeutic effects, and has been shown to help improve energy and athletic performance.
The recommended dosage for a Quercetin supplement is around 12.5 – 25mg per kilogram bodyweight. This equates to around 900 – 1800mg per day for a 75kg person, taken in two to three separate servings through the day.
Quercetin is a safe dietary supplement when used at the recommended dosage. It goes well with other bioflavonoids and plant-derived supplements. However, it is not recommended to use Quercetin if you are taking other medication or if you are pregnant or breastfeeding.
Garlic, ginger, and lemons are often used to boost immune system health. Interestingly, these are great natural sources of Quercetin!References:
[1] G Askari et al., “The effect of quercetin supplementation on selected markers of inflammation and oxidative stress”, J Res Med Sci. 2012 Jul; 17(7): 637–641.
[2] YB Shaik et al., “Role of quercetin (a natural herbal compound) in allergy and inflammation”, J Biol Regul Homeost Agents. 2006 Jul-Dec;20(3-4):47-52.
[3] Y Li et al., “Quercetin, Inflammation and Immunity”, Nutrients. 2016 Mar; 8(3): 167.
[4] SA Heinz et al., “Quercetin supplementation and upper respiratory tract infection: A randomized community clinical trial”, Pharmacol Res. 2010 Sep;62(3):237-42
[5] RL Edwards et al., “Quercetin reduces blood pressure in hypertensive subjects”, J Nutr. 2007 Nov;137(11):2405-11.
[6] Talirevic E, Jelena S. “Quercetin in the treatment of dyslipidemia”, Med Arh. 2012;66(2):87-8.
[7] K Kawabata et al., “Suppressive effect of quercetin on acute stress-induced hypothalamic-pituitary-adrenal axis response in Wistar rats”, J Nutr Biochem. 2010 May;21(5):374-80.
[8] M Kuennen et al., “Thermotolerance and heat acclimation may share a common mechanism in humans”, Am J Physiol Regul Integr Comp Physiol. 2011 Aug;301(2):R524-33
[9] L Gibellini et al., “Quercetin and Cancer Chemoprevention”, Evid Based Complement Alternat Med. 2011; 2011: 591356.
[10] JH Jeong et al., “Effects of low dose quercetin: Cancer cell-specific inhibition of cell cycle progression”, J Cell Biochem. 2009 Jan 1; 106(1): 73–82.
[11] “Arnold School study reveals benefits of Quercetin”, Office of Media Relations at University of South Carolina, June 2009, accessed June 1, 2017
[12] “Quercetin”, Examine.com, accessed June 1, 2017
[13] “Quercetin: Supplement Facts and Information”, WebMD.com, accessed June 1, 2017
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