Quercetin is a plant antioxidant found in onions, berries, and apples, and its benefits reach from your heart to your energy levels. Here are six quercetin benefits that research supports.
In recent decades, non-infectious diseases like heart conditions, dementia, diabetes, mood disorders, and more have become a significant cause of concern. These conditions are caused by numerous factors and thus are highly challenging to manage.
It appears that genetics plays only a minor role in the rise of these conditions. After all, the human genome has not changed much in the last five decades. However, lifestyle has undergone considerable change.
Thus, high-calorie intake, sedentary lifestyle, slow down in metabolic rate, and an increased exposure to toxins have all contributed to the rise of various health conditions. However, it seems that some ill effects of these metabolic changes may be countered by increased intake of natural antioxidants.
Plants produce numerous antioxidants that help counter oxidative stress and free radicals, thus supporting the body's regenerative capabilities. Quercetin is one such incredible compound. It is a yellow-colored flavonoid with potent antioxidant capacity. It is abundant in berries, fruits, veggies like onions and broccoli, and much more (1).
Supplementing it may have numerous health benefits.
Quercetin Benefits: What the Research Says
1. Promotes a Healthy Heart
Although the prevalence of cardiovascular disease-related mortality has decreased in the last few decades, it remains the number one cause of disease and death.
Quercetin may help support heart health in multiple ways. For example, it may reduce stress on the heart and minimize free radical damage to heart muscle. In addition, it may help protect LDL-cholesterol (bad cholesterol) from oxidation, a key step in atherosclerosis (2).
There is increasing evidence that it may also boost blood vessels' nitric oxide (NO) levels. High endothelial (inner layer of blood vessels) nitric oxide supports vascular elasticity, discourages platelet aggregation, and is linked to a lower clot formation risk (2).
It appears that quercetin may have a potent anti-aging effect, too.
2. Supports Healthy Blood Pressure
Almost half of the US adults have high blood pressure. It is one of the reasons for heart attack, stroke, and other increasingly common health issues. I know this number may sound alarming, but fortunately, most of these people are living with mild to moderate hypertension.
Mild hypertension can often be improved with lifestyle interventions. Thus, consuming a low salt diet, exercise, and stress management may help. Weight loss may also help reduce blood pressure. Adding antioxidants like quercetin may have additional benefits.
Quercetin is one of the most studied natural compounds for blood pressure. Clinical evidence suggests it may help support healthy blood pressure in people with mild to moderate hypertension. If you already take blood pressure medication, talk with your doctor before adding it.
Thus, in a meta-analysis (a study that combines data from multiple clinical trials) published in the Journal of the American Heart Association, authors found significant BP reduction with quercetin (3).
In the study, researchers found seven high-quality clinical trials in a total of 587 subjects. They found that quercetin could lower both the systolic and diastolic BP. Although, it seems to have a more pronounced effect on systolic BP.
3. Supports a Healthy Inflammatory Response
Quercetin is not so well suited to localized inflammation. Instead, it may help calm systemic inflammation. An example of localized inflammation is joint pain or a wound. However, systemic inflammation is a generalized low-grade inflammation linked to conditions like heart disorders, dementia, and much more.
This low-grade generalized inflammation is a major contributor to many chronic ailments. It produces vague symptoms like body aches, fatigue, mood issues, sleep problems, changes in appetite. Moreover, it is pretty challenging to manage safely. Thus, supplements may have a special role in supporting the body against generalized low-grade inflammation.
Low-grade inflammation can be detected with the help of lab tests showing a high level of C-reactive protein (CRP), IL-6, and TNF-alpha.
Since it is linked to so many disorders, keeping it in check matters. Studies show that quercetin can reduce CRP, IL-6, and TNF-alpha levels. Thus, it may help lower markers of systemic inflammation. It appears that quercetin is more effective in those living with chronic diseases, in females, and at higher dosages (4).
4. Supports a Healthy Response to Allergens
Allergies are on the rise. It appears that fast urbanization and air pollution are making things worse. However, there could be other contributing factors to the increase in allergies, like changes in gut microbiota, inflammation, and much more.
It appears that quercetin can help in multiple ways. It helps stabilize mast cells and thus reduces histamine release. It may also help by calming inflammation. Quercetin may also help calm eosinophils' activity, which is involved in delayed allergic responses like those seen in asthma (5).
Quercetin works by stabilizing the activity of specific cells. Hence, it may work best when taken regularly, before symptoms build, rather than as a quick fix. That's why some people use quercetin regularly during allergy season.
5. Supports a Healthy Immune System
Quercetin can support the immune system in multiple ways. It may help by supporting normal immune function and a balanced inflammatory and allergic response.
It appears that quercetin is not necessarily an immune booster. It rather helps maintain normal immune responses. It may help with the slight dip in immunity caused by physical and mental stress. These daily swings in the immune system may considerably increase the risk of catching seasonal infections (6).
It means that one may use quercetin regularly during periods of stress or busy seasons. Researchers are also studying its role in the body's response to viral infections.
6. Boosts Energy Levels
Fatigue is becoming a more significant health issue in our society. It may be associated with physical stress, but sometimes there isn’t an exact cause. Therefore, unexplained fatigue is also on the rise.
Fatigue may occur due to numerous reasons like inflammation, oxidative stress, altered immune responses, changes in mitochondrial function, and much more.
Many studies in humans indicate that quercetin may support energy levels and enhance exercise performance. A systematic analysis of these studies found that quercetin has a small but statistically significant impact on exercise endurance (7). Thus, regular intake of quercetin may help support healthy energy. It may help the body cope with both physical and mental stress. Regular intake of quercetin can have wide-ranging benefits for health. (For more natural energy ideas, see 5 ways to boost your energy levels, and to learn about another antioxidant, read about glutathione.)
As with any supplement, check with your healthcare provider before starting quercetin, especially if you're pregnant, nursing, or take medication.
