Introduction to Quercetin
Quercetin is a naturally occurring flavonoid present in a diverse range of grains, fruits and vegetables; including apples, onions, berries, and most notably, green tea!
(Green tea is fairly common for a plethora of benefits!)
Known for its rather vibrant pigmentation, quercetin has been utilized in traditional medicine for centuries, revered for its potent antioxidant and anti-inflammatory properties. Historical records indicate its use in various cultures for treating ailments and promoting general health.
In more recent years, quercetin has gained significant attention within the scientific and health communities due to its potential health benefits when used as a supplement. Research has begun to uncover the biochemical mechanisms through which quercetin exerts its effects, leading to a surge in its popularity among health-conscious individuals.
This post aims to reduce down the extensive body of research surrounding quercetin supplementation. I’ll be highlighting its health-promoting and longevity-enhancing effects. You’ll learn how quercetin may support cardiovascular health, bolster the immune system, and contribute to overall well-being.
I will also include practical information about Quercetin supplementation. I’ll be including dosage recommendations, cost, and potential side effects.
By the end of this blogpost you should have a good idea of it’s usage and how it can possibly contribute to enhanced health and longevity in your supplement stack.
Also, before continuing, please note that there will be affiliate links where I may receive compensation for any products listed in this blog post. (I also have an affiliate discloure for the blog, but I like to be upfront.)
Mechanism of Action
Quercetin operates through a multitude of mechanisms at the molecular level to elicit its health benefits. One of the crucial benefits it provides is its strong antioxidant properties.
As an antioxidant, quercetin scavenges free radicals (unstable molecules that can cause cellular damage) thereby significantly reducing oxidative stress.
This reduction in oxidative stress protects cellular integrity, which is essential for maintaining health and longevity.
In addition to its antioxidant capabilities, quercetin exhibits powerful anti-inflammatory effects.
It modulates several inflammatory pathways, most notably nuclear factor kappa B (NF-kB) and mitogen-activated protein kinases (MAPK).
By inhibiting NF-kB, quercetin reduces the expression of various pro-inflammatory cytokines, thereby mitigating inflammation systemically.
Similarly, quercetin’s influence on the MAPK pathway helps in regulating inflammatory responses, offering further protection against chronic inflammatory conditions.
Beyond its antioxidant and anti-inflammatory properties, quercetin also plays a significant role in modulating gene expression. It affects various genes involved in cellular processes such as apoptosis, cell cycle regulation, and DNA repair.
Through these genetic modulations, quercetin can influence cell survival and proliferation, contributing to its potential as a longevity-promoting agent.
Mitochondrial function is another critical aspect influenced by quercetin.
Mitochondria (the powerhouse of the cell) are vital for energy production and cellular metabolism. Quercetin enhances mitochondrial biogenesis and function, leading to improved energy efficiency and reduced mitochondrial oxidative damage.
This improvement in mitochondrial health is closely associated with enhanced cellular function and longevity.
Overall, the multifaceted mechanisms of quercetin, ranging from its antioxidant and anti-inflammatory properties to its role in gene expression and mitochondrial function, should outline its potential as a valuable supplement.
Health Benefits of Quercetin Supplementation
Outside of the mechanism by which it fundamentally works, it’s easy to ask the question of how does this scale in terms of real life value?
Interestingly enough, very well. Multiple pieces of Research indicates that quercetin supplementation can play a crucial role in enhancing cardiovascular health. Studies have shown that quercetin can reduce blood pressure and lower cholesterol levels, thereby mitigating some of the risks associated with heart disease.
On top of that, A study published in the American Journal of Clinical Nutrition found that quercetin supplementation significantly decreased both systolic and diastolic blood pressure in hypertensive patients.
In addition to cardiovascular benefits, quercetin has been recognized for its potential in bolstering immune function. As we alluded to, it has anti-inflammatory and antioxidant effects.
Alongside this, It ALSO exhibits strong antiviral properties, which can help the body combat viral infections more effectively.
According to a study in the Journal of Infectious Diseases, quercetin supplementation was found to inhibit the replication of various viruses, including influenza and rhinovirus, thus reducing the severity and duration of illnesses.
As if this list wasn’t pack full of enough information, another interesting topic of emerging research is quercetin’s impact on cognitive health.
Neuroprotective properties of quercetin have been demonstrated in several studies, suggesting it could play a role in preventing age-related cognitive decline.
For instance, a study published in Neuropharmacology found that quercetin could reduce oxidative stress and inflammation… in the brain. These are KEY factors in the development of neurodegenerative diseases like Alzheimer’s.
Overall, the flood of evidence strongly supports the myriad of benefits associated with quercetin supplementation.
Dosage Recommendations and Safety
Now, there has to be some pretty big catches, right? Well possibly, yes.
Determining the appropriate dosage is ABSOLUTELY NECESSARY to maximize benefits while minimizing any potential risks.
Research suggests that the effective dosage range for quercetin generally starts at around 500 mg per day. This dosage has been shown to elicit most health benefits, including anti-inflammatory and antioxidant effects, among the slew of others.
The upper tolerable limit for quercetin supplementation is typically noted to be around 1000 mg per day.
Staying within this range is important to avoid potential side effects, which can include headaches, gastrointestinal discomfort, and tingling sensations.
It is essential to note that individual responses to quercetin can vary; thus, starting low and titrating upwards gradually is ideal.
Most people don’t really have a need to go upwards to 1000mg, but some do enjoy it at that dose.
General dosing practices for quercetin at 1000mg suggest splitting the total daily intake into two smaller doses throughout the day.
This approach may enhance absorption and maintain more consistent blood levels of quercetin.
Additionally, quercetin is better absorbed when taken with meals, particularly those containing fats. The presence of dietary fats enhances the bioavailability of quercetin, ensuring that the body can utilize it more effectively.
(above is the link to my post on Bioavailability, read it for some knowledge drops and more supplements.)
This is more so important because Quercetin has low bioavailability on it’s own.
Some supplement companies will often pair it with another compound like bromelain to enhance the bioavailability and others will complex it in a way to digest and absorb more effectively.
(This is why taking JUST a supplement standalone, solely because it’s cheaper that way, isn’t always ideal)
Safety concerns regarding quercetin supplementation are relatively minimal when taken within the recommended dosage range.
HOWEVER, individuals with existing medical conditions or those taking other medications should exercise a LOT MORE DILLIGENCE AND CAUTION.
Quercetin may interact with certain medications, including antibiotics and blood thinners, potentially altering their effectiveness or increasing the risk of adverse effects.
TL;DR It can possibly offer numerous health and longevity benefits when taken at appropriate dosages. Starting with a dosage of 500 mg per day and up to, but not exceeding 1000 mg per day is generally considered safe and effective.
FAQ’S About Supplements with Quercetin
What are common side effects of Quercetin supplements?
As mentioned above: It may include headaches, gastrointestinal discomfort, and tingling sensations.
It is VERY important to note that these side effects can vary from person to person
Also of importance is their interaction with blood thinners and antibiotics, as mentioned above.
Should I Take Quercetin on an empty stomach or with food?
It is recommended to take Quercetin supplements with a meal containing fats for better absorption.
How much Quercetin should I take?
As noted above: Quercetin is usually taken at about 500mg.
You can start as low as 250mg or go to 1000mg without much concern.
It is strongly advised to not take more than 1 gram (1000mg) without specific reasoning/ consultation of a healthcare professional.
Going much higher doesn’t yield a disproportionally beneficial outcome from anecdotal reports/literature and would probably lead to higher likelihood of tingling feelings.
Also, as noted above, try to get one specifically WITH bromelain or complexed to absorb better.
How Long do Quercetin supplements stay in your system?
Quercetin supplements are slightly finnicky with how long they will stay in your system.
50% of it is eliminated in roughly 3 and a half hours.
The range for total elimination is roughly 11- 28 hours.
The variance is due to consistent use of the supplement, your digestion, taking it with/out a high-fat meal and also genetic components that regulate your break-down and utility.
Assuming you take it daily at 500mg with a high-fat meal and with bromelain it’s likely to stay for a day.
For sake of ease and help you to remember have some rough guideline:
Quercetin supplements stay in your system for approximately 24 hours.
Who should NOT take Quercetin?
Individuals who should not take Quercetin include:
- Pregnant or breastfeeding women (as always)
- Individuals with kidney or liver disease
- Those who are currently taking medications for blood-disorders or anti-biotics.
It is important to consult with a healthcare professional before starting ANY new supplement to ensure it is safe and appropriate for you
Especially in this case where there is well documented pharmacokinetic complications.
Given the complexity of the human body and the variability in individual responses to supplements, ongoing research and personal experimentation are vital.
I highly encourage you to stay informed about the latest scientific findings.
Approach Health & Wellness improvement strategies with a well-rounded perspective.
Affiliate Link: Recommended Brand for Quercetin.
*as always, please note that by clicking on links to products on this website I do receive a small commission as a result of your purchase, at NO additional cost to you.*
When considering the addition of quercetin to your supplement stack it’s important to look at a few things.
The benefits, cost, and the likelihood of you actually using something you are spending your money on.
As with almost ALL supplements on this website, I default to DoubleWood supplements.
You are more than welcome to browse Amazon for Quercetin supplements; INFACT I’ll make it very easy for you here to price-match with Amazon’s Best-Sellers.
Here’s Why I Think DoubleWood’s Supplement’s Quercetin is worth taking the extra step to buy.
DoubleWood’s Quercetin states it has 60 servings at a full gram (1000mg) AND 200mg of bromelain.
Meaning that you get 120 Capsules that contain 500mg of Quercetin and 100mg bromelain.
If you wanted to take only one capsule daily you’d get almost FOUR MONTHS for under $20!
Amazon makes shopping super easy, but let’s take a look at the prices.
Budgets are getting tight and the last thing we need is to be spending more than we need to.
Luckily, not only does DoubleWood almost ALWAYS have some kind of sale going on, but you also can buy more to save more!
That means if you or your household regularly take a supplement, you can stock up and save bigtime!
For this example, look at the STEAL you can get for roughly $55
If you want to get a single purchase, it’ll cost $70, but let say you’re a savvy shopper.
You subscribe to save and even get it for LESS.
On top of this, just like Amazon you can always change plans to deliver later!
Meaning you can snag THREE full bottles for UNDER $60!!
That’s nearly an ENTIRE YEARS worth for LESS than $5 a month.
By swapping out a single junk food item every OTHER grocery-store trip you can switch to something that’ll likely improve your health long-term.
Additionally, you can forget the need to pick-up your supplements or making a special order for them.
They automate that for you!
Overall, that last portion is a nice bonus of “set it and forget it” but hopefully you see why I have a preference for them.
Wrapping up: Final thoughts
Hopefully after this brief insight into the multifaceted health and longevity benefits of quercetin you’ve learned something new!
Whether it was its potent antioxidant properties, the anti-inflammatory effects, or it’s ability to fight getting sick I’d say it stands out as a good tool in your arsenal in promoting overall well-being.
Again, please make note that while the advantages of it are compelling, it is crucial to adhere to recommended dosages to avoid any potential side effects and maximize the supplement’s positive impact.
The potential to enhance overall health and promote longevity is pretty stellar.
By integrating it into a balanced lifestyle that includes a nutritious diet, regular physical activity, and mindful health practices, you can take proactive steps toward achieving a longer, healthier life.
Below I’ve gone ahead and linked more springboards for your independent research.
One pro tip: look at the citations in the bottom of studies to find more interesting info that’s ON topic!
Recent Advances in Potential Health Benefits of Quercetin – PMC
Therapeutic Potential of Quercetin: New Insights and Perspectives for Human Health – PMC
Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid – PMC
Additionally, feel free to learn more about supplements that help your brain here!
If you have a specific cognitive focus, you can also take a look into these specific use supplements based on your goals by choosing the “specific use supplements” category.
Lastly, feel free to check out more posts back in the homepage
If you have any comments or questions about the post or for me, feel free to comment on this article or send me a message at damon@howeverysupplementworks.com