Quercetin Bioflavonoids Extract
Also known as: Quercetin, Quercetin Bioflavonoids Extract
Overview
Quercetin is a flavonoid found naturally in various fruits, vegetables, and grains, celebrated for its antioxidant properties. As a dietary supplement, it is used for its potential health benefits, including supporting cardiovascular health and reducing inflammation. Extensive research has explored quercetin's effects on blood pressure, inflammation, and exercise recovery. It is available in various forms, including capsules and powders, often as a bioflavonoid extract to enhance absorption. Quercetin's primary sources include foods like onions, apples, berries, and supplements derived from these sources. Research quality varies, but systematic reviews and meta-analyses provide insights into its efficacy.
Benefits
Quercetin supplementation offers several potential health benefits. Studies indicate it can reduce systolic and diastolic blood pressure. It also accelerates recovery after exercise by reducing muscle soreness and oxidative stress. Furthermore, it may enhance antioxidant capacity and reduce inflammatory markers. Individuals with diabetes may experience benefits due to quercetin's hypoglycemic and insulin-sensitizing effects. The most pronounced effects on blood pressure are observed with longer durations of supplementation (≥8 weeks) and higher doses (≥500 mg/day).
How it works
Quercetin functions primarily as an antioxidant, reducing oxidative stress and inflammation within the body. It may improve vascular function by enhancing nitric oxide production, which supports healthy blood flow. Quercetin interacts with both the cardiovascular and metabolic systems, potentially influencing blood pressure regulation and glucose metabolism. At the molecular level, it can modulate various signaling pathways involved in inflammation and oxidative stress. Although quercetin is rapidly metabolized into conjugates, these are deconjugated in tissues, allowing for systemic effects despite relatively low plasma concentrations.
Side effects
Quercetin is generally considered safe at typical dietary supplement doses. Common side effects are rare but may include gastrointestinal upset. Uncommon side effects could involve allergic reactions or interactions with certain medications. Rare side effects are not well-documented. There is a potential interaction with antihypertensive drugs due to its effects on blood pressure. While there are no established contraindications, caution is advised in pregnancy and breastfeeding due to limited data. Diabetic patients may benefit from its hypoglycemic effects, but monitoring is advised. It is important to consult with a healthcare provider before starting quercetin supplementation, especially if you have existing health conditions or are taking medications.
Dosage
For blood pressure reduction, a minimum effective dose of ≥500 mg/day is suggested. An optimal dosage range is between 500 mg to 1000 mg per day for various benefits. While the maximum safe dose is not definitively established, studies have safely used doses up to 1000 mg/day. There are no specific timing recommendations, but consistent daily intake is advised. Bioavailability may vary by formulation, with bioflavonoid extracts being commonly used. Absorption can be enhanced by bioavailability-enhancing compounds. No specific cofactors are required.
FAQs
How should I take Quercetin?
Quercetin can be taken with meals to reduce potential gastrointestinal side effects. Consistent daily dosing is recommended for optimal results. It is generally safe, but individuals taking antihypertensive medications should monitor their blood pressure.
Is Quercetin safe?
Quercetin is generally safe, but monitor blood pressure if taking antihypertensive medications. It is not a replacement for medical treatment but may be used as a complementary therapy. Consult with a healthcare provider before starting supplementation.
What results can I expect?
Expect modest improvements in blood pressure and exercise recovery. Quercetin is not a quick fix but can support overall health when combined with a healthy lifestyle. Individual results may vary.
