The Evidence-Based Health Benefits Of Quercetin

Quercetin is one of the most abundantly consumed flavonoids in the human diet and is also one of the most researched phyto-nutrients from a scientific perspective.

Rеѕеаrсh hаѕ fоund quercetin, a flаvоnоid fоund in many fruitѕ and vеgеtаblеѕ hаѕ many potential therapeutic bеnеfitѕ including antioxidant, аnti-inflаmmаtоrу, anti-carcinogenic, аntivirаl асtivitiеѕ, аѕ wеll as thе ability tо inhibit liрid реrоxidаtiоn, рlаtеlеt аggrеgаtiоn and сарillаrу реrmеаbilitу, аnd tо ѕtimulаtе mitochondrial biоgеnеѕiѕ.

Studies have found a reduction in the risk of cardiovascular disease in subjects, who had a high dietary intake of flavonoids.

I thought it would be wise to dedicate an entire blog post to the current scientific evidence on the potential health benefits of quercetin and quercetin supplements.

Dietary Sources Of Quercetin
Some of the best food sources of Quercetin include onions, grapes, berries, cherries, broccoli, and citrus fruits.

The Evidence-Based Health Benefits Of Quercetin
Quercetin Reduces Blood Pressure

As Quercetin are proposed to support cardiovascular health through a variety of mechanisms.

One of these mechanisms is their anti-hypertensive properties and ability to reduce blood pressure. Hypertension is a common independent risk factor for cardiovascular disease.

Research has found Quercetin supplementation to have a statistically significant effect for reducing blood pressure.

A systematic review and meta-analysis of randomized controlled trials published in 2016 assessed the impact of Quercetin on blood pressure.

The systematic review and meta-analysis concluded:

The results of the meta-analysis showed a statistically significant effect of quercetin supplementation in the reduction of BP, possibly limited to, or greater with dosages of >500 mg/day. [1]

Quercetin Reduces Some Inflammatory Biomarkers

Found flavonoids such as Quercetin to exert potent anti-inflammatory properties and randomized controlled trials have found a significant reduction of circulating C-reactive protein (CRP) levels following quercetin supplementation.

A systematic review and meta-analysis of randomized controlled human trials published in 2017 assessed the effect of Quercetin on C-reactive protein (CRP).

Our findings showed a significant effect of quercetin supplementation on the C-reactive protein—especially at doses above 500 mg/day and in patients with CRP <3 mg/l. [2]

Another fairly recent meta-analysis of randomized controlled human trials published 2019 investigated the impact of quercetin on systemic levels of inflammation.

Subgroup analyses revealed a significant reduction in circulating CRP in participants with diagnosed diseases (SMD: –0.24, 95% CI: –0.49, 0.00) and IL-6 in females (SMD: –1.37, 95% CI: –1.93, –0.81), subjects with diagnosed diseases (SMD: –1.37, 95% CI: –1.93, –0.81) and with high-dose interventions (SMD: –0.69, 95% CI: –1.10, –0.38).

In conclusion, consumption of quercetin is a promising therapeutic strategy for chronic disease management. [3]

Individuals can now easily test inflammatory biomarkers such as hs-CRP(high‐sensitivity C‐reactive protein) from home using Forth with Life’s finger prick blood test kits. – hs-CRP Home Blood Test Kit

Quercetin May Improve Plasma Lipid Profiles
A systematic review and meta-analysis recently published in January 2020 summarized evidence of the effects of quercetin supplementation on plasma lipid profiles, blood pressure (BP), and glucose levels in humans by performing a meta-analysis of randomized controlled trials.

The systematic review and meta-analysis concluded:

Quercetin intake resulted in significantly decreased BP in humans. Moreover, participants who consumed quercetin for 8 weeks or more showed significantly changed levels of high-density lipoprotein cholesterol and triglycerides in trials with a parallel design.

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