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Quercetin: All you need to know

Quercetin is a flavonoid that is naturally found in plants. Good natural sources of quercetin include apples and onions, but when compared to supplements huge amounts would need to be consumed to obtain a beneficial effect.

Flavonoids have an antioxidant effect within the body. Although quercetin has been available in supplement form for some time, its adoption by athletes is still not widespread despite its reported benefits.

The potential benefits of Quercetin

Most quercetin research has focussed on the supplements immune boosting benefits. Research in cyclists has demonstrated that supplementing the diet with quercetin provides protection for the immune system after intense exercise, when the immune system is depleted and the body is vulnerable to infection.

Interestingly, quercetin has also been linked with a reduction in the symptoms caused by some allergies.

How much Quercetin should I take?

Nutrition experts suggest a daily intake of 1,000mg quercetin.

When should I take Quercetin?

Studies showing the immune health benefits of quercetin in cyclists suggest beginning quercetin consumption 2-4 weeks before undertaking intense exercise. For those training regularly, a daily intake is advisable. To aid quercetin's absorption it is best taken alongside green tea or omega 3 fatty acids.

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Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible supplements can help. This article isn’t intended to replace
medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.