Several studies have proven that quercetin has many benefits, particularly on athletic performance. New research has also shown its potential role in cancer prevention.
There are many studies on quercetin
Athletes are always on the lookout for ways to boost performance. They take caffeine, which has shown to enhance endurance, and catch up on sleep, which seems to improve fitness. And, often, they take several supplements in search for that extra edge. One small study recently published sheds light on the popular supplement quercetin which is being looked into for its potential to improve athletic performance, as well as to treat or prevent many other conditions and diseases.
Quercetin is a type of plan pigment called a flavanoind that’s naturally found in onions, apples and red wine. The potential of flavonoids in general to produce health benefits has been studied, and quercetin is no exception. It’s sometimes used to treat prostatitis symptoms, and it’s looked into for cancer prevention, glucose absorption among diabetics, allergies, childhood asthma and sarcoidosis. You can also buy energy drinks with quercetin. But what’s the evidence behind the most common claims.
This new study looked at quercetin’s effects on endurance among healthy non-athletes
For 7 days, 12 volunteers received either 500 milligrams or a placebo. Their cycling performance was recorded, and then they repeated the experiment with the other substance, serving as their own control group. Quercetin supplementation was associated with a 13 percent increase in the amount of time subjects can ride before getting too tired, and almost 4 percent increase in V02 max.
The researchers said that quercetin can help performance through its anti-inflammatory properties or because it increases the function and number of mitochondria, the energy-producing factories found in cells. Quercetin rich foods can also give a caffeine-like boost to the central nervous system. Researchers suspect that wuercetin is the same as resveratrol, another plant-derived chemical that has gotten a good amount of attention for its beneficial effects in animal studies.
Another researcher that studies quercetin is taking a different approach
Instead of studying its use alone, he’s combining it with fish oil and green tea extract, a mix of flavonoids that they believe is better absorbed by the body. There is a growing evidence mounting that there’s a need to find unique plant molecules and get the right dose. The mixture they’re now studying or some formulation they have yet to concoct, can serve as an anti-inflammatory and can boost performance more than quercetin alone.
Putting potential effects on contact, if someone who isn’t already an athlete just exercises hard, after a couple of months, you can get 50 to 100 percent improvement in mitochondrial density. Caloric restriction can give about 25 percent improvement. And some kind of flavanoid supplementation might eventually yield gains between 10 and 20 percent in the untrained athlete. Gains are bound to be tougher to come by for elite athletes and they’re likely to be on the margins, although it’s possible.
Quercetin sources are also used to treat prostatitis symptoms
A urologist started to study the anti-inflammatory properties of quercetin to protect donor kidneys against damage that that they get during a transplant. It was turned on again in the search for the right flavanoid to test against the inflammation of prostatitis and, the research, which included a small randomized controlled trial, shows that it does help the condition.
Experts warn against mega-doses of the supplement, explaining that antioxidants at high doses can actually have pro-oxidant effects and give way to symptoms like pain in small joints. Generally, quercetin foods seems safe, although it advises pregnant women to avoid the supplements. Experts also say that maximum doses and quercetin side effects for nursing women, children or people who have serious kidney or liver disease still haven’t been established.
When it comes to cancer, quercetin has shown some promise in test tubes. It seems to slow the growth of or induce death in cancer cells, but it’s now far too soon to stock up on supplements in the hopes of preventing the disease. According to the American Cancer Society, whille some early laboratory results that appear promising, as of today, there is still no reliable clinical evidence that this supplement can prevent or treat cancer among humans.
There is one problem, though: quercetin is tough for the body to absorb, and it is variable depending on whether its source is whole foods or purified extracts. To ensure that your body makes the most use of quercetin, purchase quercetin-enriched products made with all-natural and organic ingredients. Look for reputable manufacturers and sellers of such products online. Also don’t forget to eat a healthy, balanced meal and get lots of exercise to promote overall survival.