Below are some of the potential benefits associated with quercetin, along with some limitations of current research.
Quercetin May Support Heart Health
Thanks to its antioxidant effects, research has investigated quercetin’s potential heart health benefits, such as protecting against atherosclerosis, oxidative stress, hypertension, heart disease, heart attack, and heart failure. But most of the research has been in animals or test tubes, and more human studies are needed to confirm these effects.
“There’s research around quercetin and heart health with good methodology, but it’s limited — we don’t have a ton of [human studies] like we do for, say, saturated fats and heart disease,” says Lauri Wright, PhD, RDN, the director of nutrition programs and an associate professor at the University of South Florida College of Public Health in Tampa.
Quercetin May Help Lower Blood Sugar
Test tube and animal studies suggest that quercetin may help support blood sugar management. And researchers have thus posited that for people with type 2 diabetes or prediabetes, quercetin could regulate blood sugar by promoting glucose uptake and improving insulin sensitivity.
But there’s currently a lack of research to confirm these benefits in humans. “Research indicates quercetin can improve insulin sensitivity, potentially benefiting individuals with type 2 diabetes, but we just don’t have enough information on the mechanism,” says Dr. Wright. And so far, quercetin supplements are not yet recommended for diabetes management.
Quercetin May Help Prevent Cancer
Test tube and animal studies suggest that quercetin may help prevent cancer by supporting the death of cancer cells and lowering their ability to survive.
“As a flavonoid [plant compound with antioxidant properties], quercetin has been studied for its ability to slow cancer cell growth and reduce inflammation, but more research is needed in humans,” says Wright. Antioxidants, like quercetin, help fight off harmful molecules (known as free radicals) that might otherwise have damaged cells and potentially caused them to become cancerous.
Quercetin May Alleviate Allergies
Quercetin may help with allergy by reducing inflammation and inhibiting histamine production associated with allergies and allergic asthma.
“Quercetin works as a natural antihistamine by stabilizing the cells that release histamine, the culprit behind many allergy symptoms,” says Dawn Jackson Blatner, RDN, the owner of a private practice in Chicago. “While it’s not a magic bullet, some studies suggest it may offer mild relief and be a useful addition to an allergy-management routine.”
In other words, it doesn’t replace allergy medications — and isn’t widely recommended in clinical guidelines or as a first-line treatment for allergies — but getting plenty of quercetin from food might help lessen the severity of your allergic reactions.
May Promote Exercise Recovery in Athletes
Research suggests that quercetin supplements may improve exercise recovery and reduce muscle soreness after intense exercise. But research on quercetin for workout recovery is limited to young male athletes. Studies are needed to confirm post-workout benefits for women, older adults, and sedentary individuals.
Overall, because of the lack of research on the benefits of quercetin supplements for exercise recovery, it’s best to consume quercetin from food sources, like a balanced post-workout meal or smoothie. “You can get quercetin naturally from foods like apples, onions, blueberries, kale, spinach, green and black tea, and grapes,” says Wright.
May Have Neuroprotective Effects
Thanks to its antioxidant and anti-inflammatory effects, quercetin is also being increasingly studied for its potential to help against neuroinflammation that may lead to conditions like Alzheimer’s, Parkinson’s disease, and strokes. But research so far has mostly been in lab models. More studies are needed to understand how quercetin supplements may benefit brain health, as well as the optimal dosage.
