Antioxidants play critical roles in promoting longevity and healthspan. They act as the body’s scavengers of free radicals, compounds that can destroy cells and tissues and lead to early aging and various diseases.
Although many individuals want to live longer, most suffer from long-term conditions, which result in poor health even when they have added years to their lives. Helping people achieve longevity while enjoying a healthy lifespan is now an important goal for healthcare practitioners and individuals.
One way to achieve longevity is to increase one’s intake of antioxidant supplements. One promising antioxidant supplement is quercetin.
Quercetin, a flavonoid compound found in various plant-based foods, has garnered significant attention due to its wide-ranging potential health benefits.
Research indicates its effectiveness in addressing diverse health issues, including diabetes, inflammation, oxidative stress, microbial infections, Alzheimer’s disease, arthritis, cardiovascular concerns, and wound healing [1].
On average, individuals consume between 10 and 100 milligrams of quercetin daily through various dietary sources [2]. This compound’s multifaceted properties make it a subject of ongoing scientific inquiry and interest among health-conscious individuals seeking natural remedies.
What is the purpose of taking quercetin?
Quercetin is often taken for its potential health benefits, ranging from its antioxidant and anti-inflammatory properties to its role in supporting immune function and cardiovascular health.
It is a compound or pigment found in many vegetables, fruits, and plants. Thai pigment is a powerful antioxidant and can help protect individuals from specific diseases such as heart disease.
Quercetin is identified as a flavanol, which is one of the subcategories of the antioxidant flavonoid. Unlike natural antioxidants that can be produced in the body, quercetin is not produced in the body.
Here are some excellent sources of quercetin:
- Apples
- Berries
- Grapes
- Tea
- Nuts and seeds
- Wine
- Onions
- Broccoli
- Peppers
Research studies have extensively studied the health benefits of quercetin and how it can prevent specific diseases.
What does quercetin do for your body?
Quercetin offers many health benefits thanks to its antioxidant, anti-inflammatory, antimicrobial, and immune-boosting properties. Let’s explore in detail the benefits of quercetin to your overall health.
1. Combats oxidative stress
Nutritional flavonoids, such as quercetin, are more potent than vitamins E and C [3] as antioxidants.
Due to the structure of quercetin and its chemical formula, it is ten times stronger and more potent than other synthetic antioxidants. Further, it scavenges reactive species such as hydroxyl radicals and peroxynitrite [4].
Quercetin has been researched because it’s great at fighting off harmful stuff called free radicals in our bodies [5].
These free radicals can cause damage, leading to health problems like heart and brain diseases. Quercetin does this by grabbing onto them and stopping them from causing trouble.
However, not all quercetin works the same way. For instance, the kind found in onions gets absorbed better by our bodies than the one found in apples.
2. Aids in cell cycle progression
Cellular health is essential since this ensures that tissues function well and maintain balance or homeostasis within the human body.
Quercetin is vital in cell replication and division and in optimizing cell health. It is also involved in regulating the signaling pathway between cells, which is vital in maintaining cellular health.
3. Has anti-inflammatory effects
Free radicals are typically produced during cellular metabolism and are removed by antioxidants in the body. However, too much production of free radicals or an imbalance between antioxidants and free radicals results in oxidative stress of the cells and eventual damage.
Recent studies show that when free radicals are too high and overwhelm the body’s natural antioxidants, this can activate genes involved in inflammation.
Notably, inflammation is essential since it signals more immune system cells to ward off infections. However, when inflammation becomes chronic, it can lead to the development of several conditions [6].
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4. Supports immune system
Quercetin, known for its immune-boosting properties, supports the body’s defense system against infections. It has been shown to stimulate the immune system by promoting the production and activity of certain immune cells, such as lymphocytes and macrophages.
Research suggests that quercetin possesses antiviral properties, making it effective against various viruses, including those responsible for the common cold, influenza, and even certain types of coronaviruses.
Quercetin may help reduce the severity and duration of viral infections by inhibiting viral replication and entry into host cells.
Natural sources of quercetin
Quercetin naturally thrives in various foods. Many of these sources are staples in everyday diets, making it relatively easy for individuals to incorporate quercetin into their meals. Here’s where you can find this flavonoid:
1. Apples
Often hailed for their health benefits, apples are a primary source of quercetin. Opting for the crunchy fruit, especially with its skin on, boosts your intake.
2. Onions
Especially red and yellow ones, these flavorful vegetables serve as a rich source, enhancing dishes while providing the benefits of quercetin.
3. Berries
Blueberries, raspberries, and blackberries, apart from their sweet taste, offer a good dose of quercetin.
4. Capers
Commonly used in Mediterranean dishes, capers pack a punch both in flavor and quercetin content.
5. Tea
Both green and black teas provide quercetin, making your daily cup even more beneficial.
Who should and should not take quercetin
Quercetin presents many potential health benefits. But like all dietary components, it might not be suitable for everyone. Let’s explore who might benefit most from quercetin, and for whom caution or avoidance might be advisable.
Who can benefit from quercetin?
1. Allergy sufferers
Quercetin acts as a natural antihistamine, helping reduce allergy symptoms like sneezing, itching, and swelling. Individuals tormented by seasonal allergies might find relief.
2. Athletes and fitness enthusiasts
Some studies suggest that quercetin can enhance athletic performance and muscle recovery. Thus, those involved in regular workouts might benefit.
3. People with inflammatory issues
Quercetin’s anti-inflammatory properties can soothe various conditions tied to inflammation, from arthritis to certain skin disorders.
4. Individuals seeking antioxidant support
For those looking to combat oxidative stress, which is linked to aging and several health issues, quercetin offers robust antioxidant properties.
Who should be cautious of quercetin?
1. Pregnant and breastfeeding women
There’s limited research on quercetin’s effects during pregnancy or lactation. It’s always safer to consult a healthcare provider before introducing any supplement during these periods.
2. People on medication
Quercetin can interact with certain medications, including antibiotics and blood pressure drugs. If you’re on prescribed medication, it’s essential to discuss potential quercetin interactions with a doctor.
3. Those with kidney disorders
Excessive quercetin might affect kidney function. If you have any kidney-related issues, ensure you consult with a healthcare expert before starting a quercetin regimen.
4. People awaiting surgery
Quercetin might influence blood pressure and blood clotting. It’s wise to stop quercetin supplements a couple of weeks before any surgical procedure. Always inform your surgeon about any supplements you take.
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Research about quercetin
Several studies have shown the effects of quercetin on several illnesses and conditions. Here are some examples of quercetin’s effects:
Diabetes complication
Studies [7], [8] have shown that quercetin is a promising drug in treating diabetes. It improves plasma insulin levels while reducing blood glucose levels.
It also maintains the function and number of beta-cells in the pancreas producing insulin. It also decreases oxidative stress, which delays the progression of diabetes and its complications.
Further, the studies revealed that quercetin increases cell glucose uptake. Through several mechanisms, quercetin can modulate free radicals and their effects on cells while increasing their insulin sensitivity.
Cardiovascular diseases
Due to its anti-inflammatory effects, quercetin is also suggested to reduce the risk of cardiovascular diseases.
A 10-week study published in the International Journal of Preventive Medicine [9] examined the effects of 500 mg of daily intake of quercetin on inflammatory biomarkers and cardiovascular risks of female patients with type 2 diabetes mellitus.
The results of this study suggested that daily intake of quercetin for ten months decreased systolic blood pressure. The results were significant, meaning the experimental group’s average systolic pressure was significantly lower compared to the group that only received placebo medicine.
Further, high-density lipoprotein cholesterol and triglycerides were significantly lower in the experimental group than in the control group. These have been implicated in developing cardiovascular diseases in patients with type 2 diabetes mellitus.
The same study also reported that the experimental group significantly reduced inflammatory cells such as interleukin-6 and tumor necrosis factor-alpha.
These inflammatory cells are known to increase the risk of cardiovascular diseases and complications in patients with type 2 diabetes mellitus.
Lowering of these inflammatory cells suggests that quercetin has an anti-inflammatory effect and can be used as a supplement to prevent cardiovascular diseases.
Alzheimer’s disease
Alzheimer’s disease is characterized by progressive cognitive impairment, memory loss, and difficulties performing daily functions such as eating. Many patients with moderate to severe forms also have wandering behavior, further complicating their care.
A study revealed that quercetin is used as part of formulations for drugs for Alzheimer’s disease. Quercetin is used due to its ability to regulate apoptosis or cell death mechanisms and its neuroprotective effect against oxidative stress.
Neuron longevity is crucial in delaying the progression or the onset of Alzheimer’s disease. Quercetin has been shown to promote the longevity of neurons while increasing their production.
Arthritis
Arthritis is a common condition associated with swelling, redness, stiffness, and joint pain. As a result, individuals who have arthritis have difficulties moving around. This condition is related to several environmental, genetic, and hormonal factors.
Treatment of arthritis includes surgery and the use of nonsteroidal anti-inflammatory drugs and steroids. However, when steroids are used for a long time to manage arthritis, this can result in fractures and osteoporosis.
The use of NSAIDs can also result in renal damage and gastric ulcers. Chronic inflammation of the joints would require surgery called arthroplasty, where destroyed joints are replaced.
Quercetin has been reported to reduce inflammation and pain associated with arthritis. Hence, supplementation of quercetin can help reduce inflammation and pain in arthritis.
Since quercetin can help promote longevity, supplementation with this antioxidant could also improve health span as individuals suffer from fewer or no chronic conditions.
Comparing forms of quercetin supplements
Choosing the right form of quercetin supplementation can be a pivotal decision for many, given the variety available in the market. Let’s break down the most common forms to help make an informed choice:
| Form | Pros | Cons |
|---|---|---|
| Capsules/tablets | Offer precision in dosage, convenient for daily intake | Might contain fillers or binders, potentially less efficient absorption |
| Powders | Allow flexibility in dosage, can mix easily with drinks or foods | Measurement requires care, taste may be a deterrent |
| Liquid extracts | Provide rapid absorption, easy to blend in beverages | Shorter shelf life, more perishable |
| Softgels | Enhance bioavailability for more efficient absorption | Could be slightly pricier than other forms |
Closing thoughts
Quercetin, found in many fruits and veggies, is pretty awesome for your health. It helps your immune system work better by fighting off infections and viruses. Plus, it calms down inflammation, which can make you feel sick.
So, including quercetin-rich foods in your diet could help you stay healthier and fight off illnesses more effectively. Just remember, more research is still needed to fully understand how quercetin works and how to use it best.
But for now, it’s definitely something worth adding to your healthy habits!
FAQs
What are the proven health benefits of quercetin?
The proven health benefits of quercetin include antioxidant effects, anti-inflammatory properties, and potential immune system support.
Can you safely take quercetin daily?
Yes, quercetin is generally safe for daily consumption, but it’s essential to follow recommended dosage guidelines and consult with a healthcare professional if you have any concerns.
What are the biological effects of quercetin?
Quercetin exerts biological effects by scavenging free radicals, reducing inflammation, and supporting immune function.
Is quercetin safe for the heart?
Quercetin is considered safe for heart health and may even offer protective effects against cardiovascular diseases, but individual responses may vary, so consulting with a doctor is advisable.
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[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7254783/
[2] https://www.medicalnewstoday.com/articles/324170
[3] https://www.sciencedirect.com/science/article/abs/pii/S030881460600759X
[4] https://pubmed.ncbi.nlm.nih.gov/18417116/
[5] https://www.jyi.org/2009-april/2017/10/15/a-review-of-quercetin-chemistry-antioxidant-properties-and-bioavailability
[6] https://pubmed.ncbi.nlm.nih.gov/18417116/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2992896/
[8] https://pubmed.ncbi.nlm.nih.gov/12927910/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775217/
