Quercetin is a plant pigment, or flavonoid, that you can find naturally in many foods and drinks. It’s also available as a supplement. Quercetin is known for its antioxidant and anti-inflammatory properties, which might help in reducing swelling, controlling blood sugar, and preventing heart disease. Some research even suggests that it could support brain health, boost the immune system, and aid in weight management.
Our bodies produce free radicals during normal metabolism, which can damage healthy cells, speed up aging, and increase the risk of heart disease and diabetes. Quercetin helps combat these free radicals with its strong antioxidant effects, potentially keeping us healthier and reducing disease risks. Although much of the research is based on animal and cell studies, many believe these findings apply to humans as well.
Quercetin is known to offer broad-spectrum antibacterial properties, protecting against bacteria like Salmonella, Staphylococcus, and E. coli by damaging their cell walls and altering their functions. It might even work against drug-resistant bacteria and some viruses and fungi, especially those affecting the skin and various systems in the body.
For heart health, quercetin can lower both systolic and diastolic blood pressure and relieve artery pressure, helping to prevent heart disease. It has been shown to reduce cholesterol and triglycerides, combat oxidation of LDL cholesterol, and improve blood vessel regeneration, which supports healthy blood flow.
Though studies on quercetin and obesity treatment are limited, some promising results suggest quercetin might aid weight loss by reducing body fat and certain body measurements. More extensive research is needed to confirm these effects.
Quercetin might also help in preventing Alzheimer’s disease due to its antioxidant properties. Although studies mainly involve animals, human research on quercetin-rich onion powder showed it could delay cognitive decline in older adults with early-stage Alzheimer’s.
Regarding immune function, quercetin has shown mixed results. While one study didn’t find a significant effect on common colds, it did note fewer sick days and milder symptoms in a subgroup of physically fit older participants.
Quercetin has also been involved in research related to COVID-19, where it showed potential benefits when used early alongside standard treatments. However, more studies are needed to validate its effectiveness against the virus.
For autoimmune conditions, quercetin’s anti-inflammatory and antioxidant properties may provide relief. A study on rheumatoid arthritis indicated significant reductions in pain and stiffness when using quercetin.
In terms of Polycystic Ovary Syndrome (PCOS), quercetin has shown positive effects in managing hormone and insulin levels. Still, more research is necessary before making strong claims regarding its use for PCOS.
You can consume quercetin through various plant foods like fruits, vegetables, herbs, and beverages. It also comes in supplement form, typically in doses of 250-1,000 mg daily for up to 12 weeks. The main sources of quercetin include fruits and vegetables, aligning with dietary guidelines that recommend ample consumption of these foods.
Quercetin supplements are considered safe up to 1 gram daily for 12 weeks, but more research is needed to establish safety for long-term use. People with kidney problems or those who are pregnant or breastfeeding are advised to avoid quercetin supplements. Quercetin can interact with some medications, so it’s wise to consult a healthcare provider before starting it.
Overall, quercetin is safe when consumed through food and drink, but you should be cautious with supplements as they are not regulated by the FDA. Choose products that have been third-party tested to ensure quality and safety. Despite being generally non-toxic, some mild side effects like stomach discomfort have been reported with quercetin supplementation. For personalized advice, consult your healthcare provider.
