Quercetin is one of the plant world's most potent polyphenols. In humans, its health benefits include protection for the brain, improved body composition, enhanced exercise recovery, and so much more.

In this article, we'll outline what quercetin is, what it does, and how to use it.

Article ShortcutsWhat is quercetin?Health Benefits1. Reduction in Allergies and Asthma2. Antioxidant Support3. Supports Normal Inflammation Levels4. Supports Healthy Blood Pressure5. Protects Cognitive Function6. Protects Skin7. Supports Immune Function8. Weight Loss and Improved Body Composition9. May Combat Cancer Development10. Enhances Exercise PerformanceBioavailability, Supplements, and Dosages

What is quercetin?

Quercetin is a flavonoid, which is a sub-group of polyphenols.

More than 6000 flavonoids exist in plants. They protect plants from stressors, radiation, infection, temperature changes, and drought.

Unlike vitamins and minerals, there are no recommended dietary intake levels for polyphenols. You don't develop deficiency symptoms or diseases by not consuming them, but you do derive certain health benefits from consuming them.

Quercetin is one of the polyphenols that have the most significant impact on our health. It is the compound that gives some of the plants a deep, vibrant color.

Though you won't consume therapeutic levels from food alone, you do find quercetin in many plant-based foods, as listed below.

Food Sources of QuercetinApplesBlack and green teaBlueberriesBroccoliBuckwheatCapersCurly kaleCherriesChokeberriesCilantroCitrus fruitsCranberriesDillGrapesLeeksLingonberriesLovageOnionsRed wineStrawberriesTomatoes

Though each of the foods above contains quercetin, the way the plants are grown affects their concentration when harvested. Once the plants are harvested or picked, their levels change as well.

For example, onions lose one-third of their concentration within 12 days of storage. On the other hand, strawberries increase their concentration if stored below -20°C (-4°F) for nine months. I bring this up only to point out that relying on food alone makes it difficult to consume a high dose consistently.

Health Benefits

The health effects of quercetin are impressive. As we always say, though:

No supplement is so good that it offsets the effects of a poor diet. No diet is so good that it can’t benefit from supplementation.

Many of the benefits below relate to conditions brought about by poor nutrition and lifestyle choices.

To get the most out of your efforts:

Eat a higher-protein dietSleep at least seven hours every nightStrength train at least four days per week

And as always, before delving into more targeted supplements like quercetin, we always recommend starting with The Foundational Five.

The following are ten health benefits of quercetin.

1. Reduction in Allergies and Asthma

Quercetin inhibits the release of histamine, which makes it a powerful supplement to support symptoms of asthma and bronchitis. It is also often recommended to lessen symptoms of seasonal allergies.

2. Antioxidant Support

Free radical production is a natural part of life. Intense exercise, environmental toxins, smoking, stress, and poor nutrition accelerate free radical production.

Antioxidants squelch free radicals before they can cause widespread damage to your cells.