Quercetin: The Answer to Inflammation and More?

A Bite-Size Read for Your Health and Waistline

Quercetin. Ever heard of it? It was the number one most Googled nutrient in 2021… but why?

As a supplement, claims of its benefits might seem too good to be true.

Quercetin is a?flavonoid , which means it’s found naturally in food; in fact, it’s one of the most abundant flavonoids. If you eat onions, apples, grapes, berries, broccoli, citrus fruits, cherries, green tea, coffee, red wine, capers, yellow and green peppers, and cooked asparagus on the regular, you’re getting quercetin! But is it enough? Studies use much higher doses than what we’ll find in our side of broccoli or breakfast berries. For reference, the average daily intake of quercetin absorbed by the body is thought to be about 10mg-100mg. This means supplementation might be the way to go.

So, what are the benefits? Studies on quercetin are limited, and while the research is promising, more is needed to declare anything definitive. Research so far has shown some interesting findings. Quercetin acts like an?antioxidant , which?helps fight oxidative stress and squander free radicals . Essentially, it helps fight inflammation in our body! I’m guessing this is the reason quercetin was so highly searched last year — this all connects to our immune system. Also related to the immune system, quercetin helps the body?transport zinc ?across the lipid membrane of cells, which can help in?aging ?and supporting a healthy immune system.

Studies have also shown that quercetin?reduces markers of inflammation ?in human cells, including the?molecule tumor necrosis factor-alpha . This addresses total systemic inflammation which is, ultimately, the root cause of all symptoms, illness, and disease…not to mention everyday ailments like arthritis and allergies. In an?8-week study with rheumatoid arthritis participants , those who took 500mg of quercetin experienced significantly reduced early morning stiffness and pain. Regarding allergies, animal studies in test tubes showed that quercetin?blocked enzymes involved in inflammation ?as well.

You may hear about quercetin in conversations about cancer, Alzheimer’s, and heart disease treatments. In an animal study done, results found that quercetin?suppressed cell growth and induced cell death in prostate cancer cells , as well as similar effects in bladder, blood, breast, and liver cancer. When it comes to Alzheimer’s disease and dementia, a?study published in 2015 on neuropharmacology , stated that mice with Alzheimer’s disease received quercetin injections every two days for three months, at a dose of 25mg/kg. By the end of the study, the mice had shown a reversal of several markers of Alzheimer’s and the mice performed better on learning tests, along with improved brain function. These mice were at the early to middle stages of the condition; this study had little to no effect on animals with late-stage Alzheimer’s, though.

Other interesting research has shown that quercetin appeared to have a relaxing effect on blood vessels,?reducing both systolic and diastolic blood pressure measurements , in both mice and people. As well, research on both humans and animals indicates that quercetin?may help reduce fasting blood sugar levels and protect against the complications of diabetes , with a dose of 500mg over the course of 8 weeks. Overall, quercetin seems to have powerful action for health and long-term prevention!

With this supplement though, we want to look at the formulation to support the body’s use of quercetin. Some research shows low bioavailability, meaning that the body absorbs it poorly, and therefore we may not get the benefits from quercetin. I recommend looking for supplements that also have vitamin C, digestive enzymes, or other compounds that can help increase the absorption of the quercetin.?The one I’ve tried has 300 mg of quercetin dihydrate ?and is formulated with some other antioxidants. As always with new supplements, if you are allergic to any of the ingredients, do?not?take it. Speak to your pharmacist if you are taking any other medications to ensure that you are safe. And be sure to watch doses. There is some evidence that taking more than 1,000 mg of quercetin over the course of 10 days could potentially cause headaches, stomach aches, and tingling sensations; be aware and pay attention.

Use caution with anything new being introduced into your body, but generally, I think there’s a lot of promise with quercetin. The research so far is exciting, and I bet with more, we will come closer to a better idea as to how to utilize this flavonoid further. Even if you aren’t ready to try quercetin, I hope this adds another word to your health and wellness vocabulary! And if you see it trending again online, you’ll be in the know this time.