What is Quercetin?
Quercetin is a plant pigment and flavonoid found in many fruits, vegetables, and grains. It’s one of the most abundant dietary antioxidants and plays a key role in neutralizing free radicals and reducing oxidative stress.
Top Health Benefits
- Reduces inflammation: Helps lower markers like TNF-a and IL-6
- Supports heart health: May reduce blood pressure and improve circulation
- Boosts immunity: Enhances immune response and may reduce duration of colds
- Fights allergies: Acts as a natural antihistamine
- Neuroprotective effects: May protect against Alzheimer’s and cognitive decline
- Potential anticancer properties: Shown to inhibit tumor growth in lab studies
Food Sources of Quercetin
| Food | Quercetin Content (mg/100g) |
|---|---|
| Red onions | 39 |
| Kale | 8 |
| Apples (with skin) | 4–5 |
| Blueberries | 7–14 |
| Broccoli | 3.5 |
| Capers | 180–230 |
| Green tea | Varies |
How It Works
Quercetin scavenges free radicals by donating electrons, stabilizing these reactive molecules and preventing cellular damage. This antioxidant action helps reduce oxidative stress, a key contributor to aging and chronic disease.
Supplementation
Quercetin is available in capsule or powder form, often combined with bromelain or vitamin C to enhance absorption. Typical doses range from 500–1000 mg/day. Always consult a healthcare provider before starting supplements.
Safety and Interactions
Quercetin is generally safe but may interact with certain medications, including antibiotics and blood thinners. High doses (>1g/day) may cause kidney stress in some individuals.