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Quercetin may have health benefits, including reducing inflammation and lowering your risk of developing certain diseases.
Quercetin is a natural pigment present in many:
It’s one of the most abundant antioxidants in the diet and plays an important role in helping your body combat free radical damage, which is linked to chronic diseases.
In addition, its antioxidant properties may help reduce:
- allergy symptoms
- blood pressure
This article explores quercetin’s:
- side effects
Quercetin is a pigment that belongs to a group of plant compounds called flavonoids.
Flavonoids are present in:
They’ve been linked to several
The beneficial effects of flavonoids like quercetin come from their ability to function as antioxidants inside your body.
Antioxidants are compounds that can bind to and neutralize free radicals.
Free radicals are unstable molecules that may cause cellular damage when their levels become too high.
Damage caused by free radicals has been linked to numerous
Quercetin is the most abundant flavonoid in the diet. It’s estimated that the average person consumes 10–100 mg of it daily through various food sources.
Foods that commonly contain quercetin include onions, apples, grapes, berries, broccoli, citrus fruits, cherries, green tea, coffee, red wine, and capers.
It’s also available as a dietary supplement in powder and capsule form.
People take this supplement for several reasons, including to:
- boost immunity
- fight inflammation
- combat allergies
- aid exercise performance
- maintain general health
Quercetin is a plant pigment with potent antioxidant properties. It’s present in many common foods, such as onions, apples, grapes, and berries.
It can also be purchased as a dietary supplement for a variety of uses.
Research has linked quercetin’s antioxidant properties to various potential health benefits.
Here are some of its top science-based benefits.
May reduce inflammation
Free radicals may do more than simply damage your cells.
Research shows that high levels of free radicals may help activate genes that promote inflammation. Thus, high levels of free radicals may lead to an increased inflammatory response.
While a little inflammation is necessary to help your body heal and fight infections, persistent inflammation is linked to health problems, including certain cancers, as well as heart and kidney diseases.
Studies show that quercetin may help reduce inflammation.
They also had reduced markers of inflammation, such as TNFα, compared to those who received a placebo.
While these findings are promising, more human research is needed to understand the compound’s potential anti-inflammatory properties.
May ease allergy symptoms
Quercetin’s potential anti-inflammatory properties may provide allergy symptom relief.
Test-tube and animal studies found that it may block enzymes involved in inflammation and suppress inflammation-promoting chemicals, such as histamine.
Still, it’s unclear whether the compound has the same effect on allergies in humans, so more research is needed before it can be recommended as an alternative treatment.
May have anticancer effects
Because quercetin has antioxidant properties, it may have cancer-fighting properties.
In a review of test-tube and animal studies, quercetin was found to suppress cell growth and induce cell death in prostate cancer cells.
Other test-tube and animal studies observed that the compound had similar effects in liver, lung, breast, bladder, blood, colon, ovarian, lymphoid, and adrenal cancer cells.
Though these findings are promising, human studies are needed before quercetin can be recommended as an alternative treatment for cancer.
May lower your risk of chronic brain disorders
By the end of the study, the injections had reversed several markers of Alzheimer’s, and the mice performed much better on learning tests.
However, the diet had little to no effect on animals with middle-late stage Alzheimer’s.
Coffee is a popular beverage that has been linked to a lower risk of Alzheimer’s disease.
Though these findings are promising, more research in humans is needed.
May reduce blood pressure
High blood pressure affects 1 in 3 American adults. It raises your risk of heart disease — the leading cause of death in the United States.
When mice with high blood pressure were given quercetin daily for 5 weeks, their systolic and diastolic blood pressure values (the upper and lower numbers) decreased by an average of
Although these findings are promising, more human studies are needed to determine whether the compound could be an alternative therapy for high blood pressure levels.
Other potential benefits
Here are several other potential benefits of quercetin:
- May help combat aging. Test-tube and animal
research suggeststhat quercetin may help rejuvenate or eliminate aging cells and reduce markers of aging. However, more human research is needed.
- May aid exercise performance. A
reviewof 11 human studies found that taking quercetin may slightly improve endurance exercise performance.
- May aid blood sugar control. Human and animal
researchindicates that the compound may reduce fasting blood sugar levels and protect against complications of diabetes.
Quercetin may improve inflammation, blood pressure, exercise performance, and blood sugar management.
In addition, it may have brain-protective, anti-allergy and anticancer properties. Still, more research in humans is needed.
Quercetin is found naturally in many plant-based foods, particularly in the outer layer or peel.
Good food sources include:
- peppers — yellow and green
- onions — red and white
- asparagus — cooked
- red apples
- red grapes
- red leaf lettuce
- berries — all types, such as cranberries, blueberries, and raspberries
- tea — green and black
Note that the amount of quercetin in foods may depend on the conditions in which the food was grown.
For example, in
You can purchase quercetin as a dietary supplement online and from health food stores. It’s available in several forms, including capsules and powders.
Typical dosages range from
On its own, quercetin has a low bioavailability, which means your body absorbs it poorly.
That’s why the supplements may include other compounds, such as vitamin C or digestive enzymes like bromelain, as they may increase absorption.
Shop for quercetin supplements online.
Quercetin is present in many commonly consumed foods and is available as a dietary supplement. Typical doses range from 500–1,000 mg per day.
Quercetin is found in many fruits and vegetables and is safe to consume.
As a supplement, it appears to be generally safe with little to no side effects.
In some instances, taking more than
When consumed in food, quercetin is safe for pregnant and breastfeeding women.
However, studies on the safety of quercetin supplements for pregnant and breastfeeding women are lacking, so you should avoid taking quercetin if you’re pregnant or nursing.
As with any supplement, consult your healthcare provider before taking quercetin, as it can interact with some medications, including antibiotics and blood pressure medications.
Quercetin appears to be generally safe with little to no side effects.
However, it may interact with various medications and may be unsuitable for pregnant and breastfeeding women, so speak with your healthcare provider before using it.
Quercetin is the most abundant dietary flavonoid.
It’s been linked to improved exercise performance and reduced inflammation, blood pressure, and blood sugar levels. Plus, it may have brain-protective, anti-allergy, and anticancer properties.
Though its benefits seem promising, more human research is needed.