Quercetin - A Versatile Plant Pigment for Boosted Athletic Performance

November 18, 2022

Quercetin belongs to the group of flavonoid polyphenols, which are secondary plant substances responsible for the different color formations in plants. Quercetin can especially benefit people who practice sports and those who suffer from allergies.

Antioxidant and anti-inflammatory: the ideal dietary supplement for athletes


Quercetin is a valuable dietary supplement, supported by a tremendous amount of scientific research throughout the years. 

It is used by various groups of people for its antioxidant and anti-inflammatory properties. 

Athletes, in particular, benefit from quercetin supplementation. For example, several placebo-controlled human studies have found that quercetin can delay fatigue during endurance sports and that a combination with vitamin C can lead to a reduction in sports-related muscle damage. 

The large amounts of free radicals released by intensive physical training can also be neutralized by quercetin in a short time. Another study shows that quercetin had a positive effect on untrained male test subjects by increasing the maximal aerobic capacity, and at the same time, delaying fatigue during endurance training. 

The results of another study suggest that quercetin may protect against upper respiratory tract infections and influenza infections after intensive training. There is also an increase in mitochondrial DNA (mtDNA)-the DNA found inside our cellular powerhouses, the mitochondria indicates improved energy metabolism. 

Quercetin against allergies: new hope for allergic rhinitis 


Quercetin has known anti-allergic functions by inhibiting histamine production and inflammatory mediators. When B lymphocytes are released, which belong to the white blood cell group, (controlling our immune system), antigen-specific antibody numbers significantly drop. These are responsible for the organism's aggravating reactions to compounds such as pollen that are actually harmless. 

Current allergy therapies use substances that often have side effects and are limited in their suitability for long-term use. Quercetin could, therefore, be an alternative for people who only have mild allergic symptoms or wish to use a natural allergy medication without hormones in the long term.

Combination with antioxidants: a significant point to consider


As a result of its antioxidant activity, quercetin is oxidized in the body to a reactive compound. This is toxic to the human body unless it is regenerated. In combination with other antioxidants, such as vitamin C can be converted back to the original quercetin molecule, which also has higher bioavailability. 

Quercetin supplementation alone has little effect on the antioxidant status of the human body, so a combination with vitamin C or other antioxidant substances should definitely be considered. 

Well dosed, well combined!


Quercetin is found in many fruits, although its content can vary greatly depending on their preparation. Heat-treated or peeled fruits contain much less quercetin than fresh fruits and vegetables. 

Foods that contain most quercetin include apples, berries, dark grapes, kale, dill, capers, red onions, broccoli, green tea, and buckwheat. 

If you're a high-performing athlete, then you are probably already following a balanced diet that includes these fruits and veggies, so you don't have to worry too much about supplementation. 

However, a safe quercetin intake can also be achieved by standardized extracts. 

There are quercetin complex products containing a standardized extract from the fruit of the Japanese lace tree as well as vitamin C from acerola fruit extract to ensure the desired bioavailability of quercetin. 

In addition, vitamin C contributes to the normal functioning of the immune system and protects the body from free radicals. In addition to quercetin, elderberry extract is another source of polyphenols. Elderberries are said to have antioxidant and anti-inflammatory properties. 

The most effective quercetin complex is completed with bromelain from pineapple. Human studies have shown a positive effect of bromelain on the sinuses, which are often inflamed during allergies and can make breathing difficult. 

Whenever choosing a quercetin supplement, go for a product that has more compounds, such as antioxidants as they boost the action of this flavonoid polyphenol. 

Final Word

Quercetin complex supplements are an excellent choice for high-performing athletes seeking fatigue delay and quick muscle recovery. 

This compound also eliminates free radicals from the body, prevents allergies, and improves immune system work. 

Quercetin is naturally found in fruits and veggies, especially in apples, grapes, and berries. 

Include these fruits into your daily diet and enjoy the benefits of the excellent quercetin.