At a glance • It’s Time Quercetin Got Some Real Attention |
What areas come to mind when you think of supporting your health? Immune system response, cardiovascular health, and brain function are likely on the list — and each has a set of nutrients we use to support these vital functions.
When you think immune system health, the first nutrient that comes to mind is probably Vitamin C.
Magnesium, Omega-3s, and Vitamin D usually hog the spotlight when it comes to supporting cardiovascular function and brain health.
But in the shadows of these superstar nutrients lies Quercetin — a flavonoid that contains unique biological properties — but has flown under the radar for years. At least until the past 2 years.
Quercetin is a powerful antioxidant, that like Vitamin C supports your immune system health, and is also a key nutrient for cardiovascular function akin to Magnesium, Omega-3s and Vitamin D.
But what else can Quercetin do? And why is it suddenly part of the news coverage these days?
Read on to discover the full story behind this underappreciated antioxidant, including its role in supporting your immune system, cardiovascular function, respiratory health, exercise performance, and more.
Powerful Antioxidant Defense
Antioxidants are important substances that help protect your cells and tissues from damage caused by the unstable molecules known as free radicals.
- The potent antioxidative properties of Quercetin were discussed in a 2016 scientific overview published in Pharmacognosy Review. It is considered a potent and bioactive flavonoid, as well as a versatile antioxidant that is one of the most abundant dietary flavonoids found in fruits and vegetables (more on this later).
The antioxidant activity of Quercetin is attributed to its positive effect on glutathione — a compound your body synthesizes from the amino acids glycine, cysteine, and glutamic acid. Glutathione is critical for the creation and repair of body tissue, as well as for making proteins and fueling immune system function.
And though the relationship between Quercetin and Glutathione may seem complex on the surface, the purpose of this process is simple: to protect your health from oxidative stress that can cause issues with the heart, immune system, lungs, skin, and other vital areas of the body.
Clinically Studied Immune System Support
Nutrients, a peer-reviewed journal of human nutrition, analyzed the role of Quercetin in immunity. This review states that Quercetin can perform a modulating, biphasic, and regulatory action on the immune system. It also displays a positive effect on dendritic cells function — the special type of immune cells that boosts primary immune responses.
- The review notes there are multiple clinical studies that investigate the link between Quercetin and immunomodulatory effects.
- It also notes that Quercetin can promote respiratory response after intensive exercise.
- For example, a double-blind study showed that supplementing with 1000 mg of Quercetin three weeks before, during, and two weeks following a three-day period of intense cycling caused a markedly lower incidence of upper respiratory concerns (in the two weeks after rigorous training).
A Decade-Plus Worth of Research on Respiratory Health and Lung Function
Quercetin’s potent antioxidant properties are linked to other areas of health beyond the immune system, and this flavonoid has been studied for decades as a superstar when it comes to promoting respiratory and lung health.
- A preclinical study performed by the University of Michigan found that an increase in plasma Quercetin levels significantly supported lung health.
- A second preclinical model showed that Quercetin reduced markers of both oxidative stress in people with lung concerns.
You can take a deep breath knowing that Quercetin is involved in keeping your lungs healthy and vibrant!
Quercetin: A Key Nutrient for Cardiovascular Function, Exercise Performance, & Skin Health
The unique biological properties of Quercetin have beneficial effects on your cardiovascular health, exercise performance, and skin health as well.
A 2016 meta-analysis searched multiple science journals and online books to identify placebo-controlled trials involving the effect of Quercetin on blood pressure.
- It determined that the impact of this powerful flavonoid on blood pressure was displayed in seven sperate trials.
- The results showed significant support for systolic blood pressure and diastolic blood pressure after supplementing with Quercetin.
- Note: the study shows you must take 500 mg a day to achieve the blood pressure benefits of Quercetin.
This analysis demonstrates the profound effect daily Quercetin can have on cardiovascular health.
But the benefits do note stop there.
We all know that exercise is great for our us — especially our hearts. A 2013 clinical trial comprised of 60 students with an athletic background of at least three years were assigned Quercetin supplementation. Multiple metrics such as body composition, exercise performance, and blood biomarkers were analyzed.
- The study found that lean body mass, total body water, basal metabolic rate, and total energy expenditure increased significantly in the athletes who supplemented with Quercetin.
- As a result, the findings suggested that Quercetin may improve some measures of physical performance.
Plus, topical application of this amazing antioxidant can also protect your skin against the damage caused by free radicals. Free radicals can often cause skin wrinkles, along with poor skin elasticity and minor skin irritations such as blotches and rashes. Quercetin has been shown to play a role in restoring skin barrier function, promoting hydration, and reducing water loss, which all lead to more beautiful — and comfortable — skin.
The Best Sources of Quercetin — And A Word About Bioavailability
Quercetin is found in fruits, vegetables, grains, and even some spices. This flavonoid is naturally present in multiple healthy options such as apple peels, asparagus, onions, broccoli, and berries.
It can also be consumed as a dietary supplement, and the last two years have seen ordinary Quercetin supplements fly off store shelves.
And though Quercetin is accessible through multiple food sources and dietary supplements, the truth is that ordinary Quercetin is hard for your body to absorb. Throw in the fact that these food sources only provide minimal amounts of Quercetin, and that all adds up to a seemingly uphill climb for this potent antioxidant.
However, if you’re looking for a form of Quercetin that holds more absorption power than ordinary Quercetin formulas, then you probably want to turn to Quercefit®.
- This PhytoActivated Quercetin Phytosome® is a patent-pending molecule that supercharges bio-absorption by packing in 20X the absorption power of “off the shelf” formulas.
- Clinical examination has shown that Quercefit® PhytoActivated Quercetin is most effective at the 500 mg dose.
Don’t Quit on Quercetin!
As you can see, Quercetin is quite the underrated superstar! It has long yielded the spotlight to the likes of Vitamin C, Vitamin D, Magnesium, and other ingredients commonly thought of as immune system and cardiovascular essentials (and they are).
But with its ability to act as a powerful antioxidant, a clinically studied nutrient for immune support, a key nutrient in cardiovascular health and an essential component to lung and respiratory care, Quercetin has more than earned its recent well-deserved boost in recognition.
References
https://bmjopenrespres.bmj.com/content/7/1/e000392
https://clinicaltrials.gov/ct2/show/NCT01708278
https://www.indena.com/us/product/quercefit/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3570907/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4777224/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470739/
https://pubmed.ncbi.nlm.nih.gov/20887269/
