Understanding Quercetin: Benefits, Sources, and Safety
Learn about quercetin, a plant pigment with antioxidant and anti-inflammatory properties. Discover its health benefits, food sources, and safety guidelines for supplementation.
What’s quercetin
Quercetin is a plant pigment known as a flavonoid that is found in many foods and plants, such as red wine, onions, green tea, apples, and berries12. Flavonoids, including quercetin, are recognized for their antioxidant and anti-inflammatory properties3.
Benefits and Uses
Quercetin has been studied for various potential health benefits, including:
- Antioxidant Effects: It helps protect cells from oxidative stress and damage caused by free radicals3.
- Anti-inflammatory Properties: Quercetin can modulate inflammation by affecting certain enzymes and pathways in the body3.
- Immune Support: There is evidence suggesting that quercetin may boost immune function and reduce the severity and duration of illnesses such as upper respiratory tract infections4.
- Cardiovascular Health: It may help in reducing the risk of cardiovascular diseases by improving metabolic function and reducing oxidative stress and inflammation2.
- Anticancer Potential: Some studies have indicated that quercetin may have anti-carcinogenic effects, potentially helping to prevent various types of cancer3.
Sources of Quercetin
Quercetin is abundant in a variety of foods:
- Fruits: Apples, cherries, berries (blueberries, cranberries)
- Vegetables: Onions, broccoli, asparagus
- Beverages: Green tea, red wine
- Others: Nuts, seeds, buckwheat13
Safety and Dosage
Quercetin is generally considered safe when consumed in typical dietary amounts. Supplements have been used safely in doses up to 1 gram daily for up to 12 weeks15. Potential side effects include abdominal discomfort, nausea, and headache, but these are rare and usually at rates similar to those seen with placebo1.
Footnotes