Are you interested in supporting your health in a more natural way? If so, you should pay attention to quercetin. Quercetin is found in common foods, but few people know the treasures it holds. How does it work, and how is it best supplemented?
What is quercetin, and where can we find it?
Quercetin is a strong antioxidant that belongs to the flavonoid family, which are plant compounds with protective effects on our health. It acts against free radicals, thus protecting cells from damage and aging.
You can most commonly find it in:
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Onions and garlic – some of the richest sources.
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Apples – the redder the skin, the better.
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Berries – blueberries, cranberries, and black currants are full of antioxidants.
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Cabbage and broccoli – great for health, also due to their fiber content.
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Green tea and red wine – natural sources with additional benefits.
- Vegetables and fruits – most of it is found in the outer layer of the fruits, that is, the skins.
So, if you have a varied diet and do not exclude foods such as herbs, fruits, and vegetables, you are probably already consuming quercetin and have it in your system. Quercetin is even considered one of the most common antioxidants that are also biologically active.
How does quercetin support health?
Quercetin has several health benefits. Interested in which ones?
1. Boosts immunity
Quercetin helps reduce oxidative stress and inflammation, which supports the proper functioning of the immune system. Studies show that it may shorten the duration of a cold or flu.
2. Protects the heart and blood vessels
It has anti-inflammatory effects and helps lower blood pressure and "bad" LDL cholesterol. This contributes to the prevention of heart disease.
3. Acts against allergies
Quercetin is a natural antihistamine that can reduce allergy symptoms such as hay fever, hives, or asthma. It stabilizes cells that release histamine, thereby reducing allergic reactions.
4. Supports muscle recovery
Athletes will appreciate its ability to reduce inflammation and speed up recovery after physical exertion.
Tip: Also read Spermidine: The Key to Longevity and Cellular Regeneration
How to supplement quercetin, and what is the recommended dosage?
Quercetin is found mostly in vegetables and fruits. However, sometimes this amount is insufficient, and it is necessary to turn to dietary supplements.
Natural sources vs. dietary supplements
If you have a varied diet full of fruits, vegetables, and tea, you are naturally consuming a certain amount of quercetin. However, for more intense effects, it may be advisable to opt for supplements.
Dosage
Most clinical studies report or even use quercetin doses in the range of 500 to 1,000 mg per day, usually divided into several doses. So how is it?
- Standard preventive dose: 500 to 1,000 mg per day. These doses are often divided into two doses. It is important to note that with high doses of quercetin, i.e., above 1,000 mg per day, there is a risk of kidney damage. Therefore, it is essential not to exceed the recommended dosage and ideally consult a doctor if you plan to surpass this limit. This way, you can avoid side effects safely.
- For better absorption: combine with vitamin C or bromelain (an enzyme from pineapple).
The recommended dosage is thus:
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Consult a doctor, if either I exceed the quercetin dosage or if I take other medications.
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Follow the recommended dosage – it is ideal if you do not exceed the maximum limit, always follow the manufacturer's instructions. The recommended daily dose is usually found on the product packaging.
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Duration of use – Some sources even suggest and recommend using quercetin for about one month, followed by a break. Why? Especially to ensure that the body does not get used to the regular intake, and even though quercetin is well tolerated, long-term high doses can stress the liver and kidneys. A break will help the body naturally detoxify.
In conclusion, quercetin is literally a natural superhero among antioxidants. It boosts immunity, protects the heart, fights allergies, and helps the body deal with inflammation. Whether you consume it from food or supplements, it is an excellent ally for overall health.
