Harnessing the Antioxidant Power of Quercetin

Harnessing the Antioxidant Power of Quercetin

Quercetin is a pigment and flavonoid compound found in many fruits, vegetables, tea, wine, and grains. Best known for its antioxidant capabilities, quercetin may offer benefits for heart, brain, and immune health.1 Many people take quercetin as part of their regular health routine as the interest in its antioxidant properties grows. 

Wondering if quercetin is right for you? It can help to understand the role of antioxidants in your health, how quercetin works, and ways to boost your intake. 

Understanding Antioxidants

Antioxidants are typically plant compounds that help protect your cellular health. They do this by limiting the damaging effects of oxidative stress caused by unstable compounds called free radicals. 

We come in contact with free radicals every day, as a byproduct of our own metabolism as well as exposure to toxins like cigarette smoke and environmental factors like sunlight. Antioxidants like quercetin can help neutralize free radicals and reduce their damage to our cells. Fortunately, it’s easy to find quercetin in foods and supplements.

Quercetin as an Antioxidant

Quercetin is among the most powerful antioxidants in nature. These properties are thought to be responsible for the many benefits it offers for overall wellness. 

Supports Healthy Inflammation

In addition to causing damage to your cells, free radicals may promote inflammation. While short-term inflammation is helpful for things like wound healing and recovering from illness, unchecked and prolonged inflammation is associated with health problems.2 

Research suggests that quercetin may help support your body’s healthy inflammatory response through the modulation of certain immune markers.1 Emerging research also indicates a possible role of quercetin in managing allergy-related issues, though more studies are needed.3

Supports Heart Health

Boosting your antioxidant intake is one of the best ways to help protect your heart health. Some research has found quercetin to be beneficial for supporting normal blood pressure levels, especially in supplemental doses of at least 500 mg per day.4,5

For the most heart health benefit, any supplement should be combined with other healthy lifestyle habits like a nutrient-dense diet, stress management, adequate sleep, and regular exercise.

Supports Healthy Brain Function

Your brain also appreciates a good dose of antioxidants. As we age, the tendency for cognitive problems may increase, and adding antioxidants like quercetin may help offer some protection. Persistent inflammation may increase your risk for a number of cognitive problems as you get older. Adding antioxidants like quercetin may help offer some protection.6

It is interesting to note that the benefits of coffee for brain health may be mediated by the neuroprotective effects of quercetin.7

Food Sources of Quercetin

Incorporating quercetin into your diet can be as easy as making sure you’re eating a wide variety of minimally processed plant foods on a regular basis. Some of the best dietary sources of quercetin include: 

  • Kale
  • Broccoli
  • Berries
  • Capers
  • Red Onions
  • Red Apples
  • Grapes
  • Cooked Asparagus
  • Cabbage
  • Brussels Sprouts
  • Bell Peppers
  • Citrus Fruits
  • Green and Black Tea
  • Elderberry
  • Buckwheat
  • Almonds
  • Pistachios

Quercetin Supplementation

Another option is to add a quercetin supplement. Based on studies, typical supplemental quercetin dosages range from 500-1,000 mg per day. There’s a lack of data to support using high doses of over 1,000 mg daily for a prolonged period.8,9 It’s best to follow the manufacturer’s directions for dosing and speak to your medical doctor about what is right for you.

Quercetin has a low absorption rate when taken on its own, but pairing it with vitamin C has been suggested to help boost its bioavailability.10 

Naturelo Quercetin with Citrus Bioflavonoid Complex is made with vitamin C and citrus bioflavonoids to help boost absorption. Each two-capsule serving contains 500 mg of quercetin.  

Quercetin for Overall Wellness 

Quercetin is a powerful antioxidant that may help support your heart, immunity, brain health, and overall wellness. You can find it in a variety of plant foods, like fruits, vegetables, and teas. Supplemental quercetin is also a convenient option — just look for products that also contain vitamin C and possibly other flavonoids to reap the most benefits.


References

  1. Yang D, Wang T, Long M, Li P. Quercetin: Its Main Pharmacological Activity and Potential Application in Clinical Medicine. Oxid Med Cell Longev. 2020;2020:8825387. Published 2020 Dec 30. doi:10.1155/2020/8825387 
  2. Arulselvan P, Fard MT, Tan WS, et al. Role of Antioxidants and Natural Products in Inflammation. Oxid Med Cell Longev. 2016;2016:5276130. doi:10.1155/2016/5276130
  3. Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016;21(5):623. Published 2016 May 12. doi:10.3390/molecules21050623
  4. Serban MC, Sahebkar A, Zanchetti A, et al. Effects of Quercetin on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2016;5(7):e002713. Published 2016 Jul 12. doi:10.1161/JAHA.115.002713
  5. Marunaka Y, Marunaka R, Sun H, et al. Actions of Quercetin, a Polyphenol, on Blood Pressure. Molecules. 2017;22(2):209. Published 2017 Jan 29. doi:10.3390/molecules22020209
  6. Babaei F, Mirzababaei M, Nassiri-Asl M. Quercetin in Food: Possible Mechanisms of Its Effect on Memory. J Food Sci. 2018;83(9):2280-2287. doi:10.1111/1750-3841.14317
  7. Lee M, McGeer EG, McGeer PL. Quercetin, not caffeine, is a major neuroprotective component in coffee. Neurobiol Aging. 2016;46:113-123. doi:10.1016/j.neurobiolaging.2016.06.015
  8. Jin F, Nieman DC, Shanely RA, Knab AM, Austin MD, Sha W. The variable plasma quercetin response to 12-week quercetin supplementation in humans. Eur J Clin Nutr. 2010;64(7):692-697. doi:10.1038/ejcn.2010.91
  9. Andres S, Pevny S, Ziegenhagen R, et al. Safety Aspects of the Use of Quercetin as a Dietary Supplement. Mol Nutr Food Res. 2018;62(1):10.1002/mnfr.201700447. doi:10.1002/mnfr.201700447
  10. Li Y, Yao J, Han C, et al. Quercetin, Inflammation and Immunity. Nutrients. 2016;8(3):167. Published 2016 Mar 15. doi:10.3390/nu8030167

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