Do you need quercetin?

For most people, a healthy diet full of foods high in quercetin is sufficient. “Since the research on quercetin is limited and you get many other nutrients from the foods, like other antioxidants, fiber, vitamins, and minerals, I recommend eating a quercetin-rich food rather than using the supplement,” Rizzo says.

everydayhealth.com - Quercetin: What It Is, How Much You Need, and Where to Find It

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Quercetin promotes antioxidant activity in the body, thereby reducing chronic inflammation that may contribute to a variety of ailments and diseases. Antioxidants, in general, may reduce your risk of heart disease , cancers, and diabetes. Below are some of the potential benefits associated with quercetin, along with some of the limitations of the current research. May help prevent heart disease “Quercetin is a potent anti-inflammatory and antioxidant which can be cardioprotective,” says Dr. Tennant. “Research shows this flavonoid can protect against atherosclerosis, oxidative stress, endothelial cell dysfunction, and more.” Dr. Cho says quercetin may have cardioprotective effects, which “can also reduce oxidative and inflammatory damage and prevent atherosclerosis" (plaque buildup in arteries that can lead to heart attack or stroke). May help lower your blood sugar A different review notes that flavonoids like quercetin may promote better blood sugar management in the body. At the same time, experts have not yet determined that quercetin is safe for diabetes management, because of a lack of human studies. A different review notes that flavonoids like quercetin may promote better blood sugar management in the body. At the same time, experts have not yet determined that quercetin is safe for diabetes management, because of a lack of human studies. “Although the efficacy of quercetin in human diabetic patients is yet to be explored more, recent data has shown that quercetin is a strong potential therapy for diabetes because it modulates whole-body glucose levels by acting on many targets in the small intestine, pancreas, skeletal muscle, adipose tissue, and liver,” says Cho. “For diabetic patients, quercetin may enhance insulin function and improve glucose metabolism.” May help prevent cancer Another review suggests quercetin may work by decreasing the loss of cell viability that could contribute to a variety of cancers, in vivo research suggests. Another review suggests quercetin may work by decreasing the loss of cell viability that could contribute to a variety of cancers, in vivo research suggests. That said, human studies are lacking. That said, human studies are lacking. May help alleviate allergies “Quercetin is a bioflavonoid found in onions, apples, black tea, and “Quercetin is a bioflavonoid found in onions, apples, black tea, and grapefruit that is a mast cell stabilizer, making it a great natural option for allergy support,” Tennant says. While the National Center for Complementary and Integrative Health doesn’t yet recommend quercetin for treating allergic rhinitis associated with seasonal allergies, emerging research does support quercetin as having “anti-allergic” capabilities, such as reducing inflammation and inhibiting emerging research does support quercetin as having “anti-allergic” capabilities, such as reducing inflammation and inhibiting histamine production associated with allergies and allergic asthma

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May promote exercise recovery but not performance “Recent research has shown that quercetin supplementation can improve recovery following eccentric exercise-induced muscle damage,” says Tennant. A small randomized controlled trial of 16 men in their twenties involving quercetin supplementation versus placebo for 14 days found improved “Recent research has shown that quercetin supplementation can improve recovery following eccentric exercise-induced muscle damage,” says Tennant. A small randomized controlled trial of 16 men in their twenties involving quercetin supplementation versus placebo for 14 days found improved muscle recovery after repeated intense exercise, and a reduction in exercise-induced weakness. “Data shows that quercetin leads to an increase in plasma levels of the anabolic factors IGF-I and IGF-II,” explains Cho. This could help reduce injuries while promoting muscle recovery. That said, more studies are needed before quercetin can be recommended widely for this purpose. “Data shows that quercetin leads to an increase in plasma levels of the anabolic factors IGF-I and IGF-II,” explains Cho. This could help reduce injuries while promoting muscle recovery. That said, more studies are needed before quercetin can be recommended widely for this purpose. The benefits of quercetin for exercise and athletic performance aren’t proven, either. Furthermore, no evidence backs quercetin as a safe or effective body-building supplement. Furthermore, no evidence backs quercetin as a safe or effective body-building supplement.

everydayhealth.com - Quercetin: What It Is, How Much You Need, and Where to Find It