The best vegetable for metabolic health, according to an endocrinologist

 Of course your incompetent? doctor hasn't had the dietician create any form of diet protocol for you, right? So this won't show up in your hospital food or your suggested diet at home!

The best vegetable for metabolic health, according to an endocrinologist

One vegetable that checks all the boxes for metabolic health is broccoli.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Metabolic health consists of how well our cells are process glucose and inflammatory compounds.
• According to an endocrinologist, broccoli is the best vegetable to support metabolic health.
• Broccoli delivers antioxidants that help combat inflammation and fiber that supports gut health.

Unlike heart health or gut health, metabolic health can feel a bit more abstract. “When we talk about metabolic health, we’re really talking about how efficiently our body’s cellular engines are functioning,” says Chhaya Makhija, M.D., DipABLM, a triple-board certified endocrinologist.  Another way to think about it, she says, is how well our cells process glucose, fats, cholesterol and inflammatory compounds and carry out the many functions required to maintain energy and overall health.

One of the best ways to support those cellular engines is by eating more vegetables. “Different vegetables provide different fibers, antioxidants, phytonutrients, vitamins and minerals that work together to support our health,” says Makhija. But one vegetable that may be particularly beneficial for metabolic health is broccoli. Read on to learn why broccoli earned an endocrinologist’s top pick.

Related: I Test Kitchen Gear for a Living—These Are the Amazon Deals I’d Never Pass Up, and You Have Hours to Grab Them

Why Broccoli Tops the List for Metabolic Health

It Contains Compounds That Fight Inflammation

Oxidative stress and chronic inflammation are two factors that can interfere with metabolic health. Though inflammation progresses quietly, it is linked to various chronic diseases and can make it more difficult for the body to regulate blood sugar, cholesterol and blood pressure. The good news is that eating broccoli may help keep inflammation in check. 

Broccoli contains a variety of bioactive compounds—including sulforaphane, quercetin and flavonoids—that have been associated with antioxidant and anti-inflammatory benefits, says Lauren Harris-Pincus, M.S., RDN. This mighty green veggie is also a surprisingly rich source of vitamin C, another potent antioxidant. In fact, a ½-cup serving of cooked broccoli provides more than half of the Daily Value for vitamin C.,

It Supports a Healthy Gut Microbiome

“The gut microbiome plays a much larger role in metabolism than many people realize, influencing everything from glucose regulation to inflammation and overall health,” says Makhija.

Eating more veggies like broccoli is one of the best ways to support gut health. For starters, broccoli is a good source of fiber, which supports digestive health and helps maintain a healthy gut microbiome—creating a more favorable metabolic environment, according to Makhija.

In fact, 1 cup of cooked broccoli provides an impressive 5 grams of fiber. What’s more, research suggests that eating broccoli may positively influence the composition of the gut microbiome. Because broccoli contains prebiotic fiber, it may help support the growth of beneficial gut bacteria.

It’s a Great Choice for Heart Health

When metabolic health is impaired, it can create a domino effect that increases the likelihood of high blood pressure, low HDL (“good”) cholesterol, high triglycerides and elevated blood sugar levels, all of which are associated with a greater risk of heart disease. Broccoli provides several nutrients and compounds that may help support these aspects of cardiometabolic health.

For starters, the fiber in broccoli may help lower cholesterol and support healthy blood sugar levels. The glucosinolates and polyphenols in broccoli also have antioxidant and anti-inflammatory properties, which may help protect blood vessels from oxidative stress. Finally, this cruciferous vegetable naturally contains nitrates, compounds that can help support healthy blood flow and blood pressure. In other words, adding broccoli to your plate may offer multiple benefits for heart health.

It Supports a Balanced Plate

Another reason to add broccoli to your plate is that it can help create a more balanced eating pattern. “I frequently encourage patients to build their plates around vegetables first, because doing so naturally helps reduce reliance on highly processed foods, refined carbohydrates and foods with hidden sugars,” says Makhija. 

One helpful rule of thumb is to fill at least half of your plate with nonstarchy vegetables like broccoli. “In many ways, vegetables are foundational to metabolic health because they nourish both our cells and our gut while supporting healthier eating patterns overall,” she adds. 

Ways to Enjoy Broccoli

Ready to add more broccoli to your plate? Here are some delicious ways to enjoy it: 

• Toss it into a salad. Broccoli makes a sturdy, fiber-rich base for salads and holds up well in the fridge without getting soggy. Pair it with a creamy or savory dressing and plenty of toppings, like nuts and cheese. 
• Mix it into pasta or casseroles. If broccoli’s strong flavor has been holding you back, try adding it to mixed dishes like pasta or casseroles instead of serving it as a stand-alone side.
• Roast it. Toss raw broccoli florets with olive oil and seasonings, then roast until tender with crispy edges and deeper flavor. For an easy dinner, roast broccoli on the same sheet pan as potatoes and your protein of choice.
• Blend it into soups. Steam broccoli until soft and blend it into soups and stews. You can also blitz it in a food processor to make a higher-fiber broccoli pesto for pasta.

Other Tips for Supporting Metabolic Health

Eating more broccoli—and more vegetables in general—is a great first step toward supporting metabolic health. Here are a few other habits that may help:

• Focus on fiber. “Approximately 95% of Americans miss the mark on fiber intake, which is an important factor in gut health and the prevention of lifestyle diseases like heart disease, diabetes and cancer. Focus on fiber-rich plant foods, including produce, whole grains, beans/pulses, nuts and seeds,” says Harris-Pincus.
• Prioritize sleep. Diet isn’t the only factor that influences metabolic health—sleep matters too. “Sleep disruption affects multiple hormonal pathways and can contribute to insulin resistance, higher cortisol spikes, increased appetite, blood pressure changes and greater glucose variability,” says Makhija. She recommends maintaining a consistent sleep schedule with regular bedtimes and wake-up times to help support adequate rest.
• Manage stress. Don’t overlook the negative health effects of chronic stress. Like inadequate sleep, ongoing stress can affect many of the same hormonal pathways involved in metabolism, says Makhija. “This doesn’t mean eliminating stress—which is impossible—but rather building tools to manage it more effectively.”

Our Expert Take

If there’s one vegetable that stands out for metabolic health, it’s broccoli. This tasty and versatile veggie delivers antioxidants that help combat inflammation, fiber that supports a healthy gut and key nutrients that promote heart health. Still, as much as broccoli has to offer, it’s important to keep in mind that no single food can transform your metabolic health on its own. “Metabolic health is not built through one food, one supplement or one exercise program. It is the result of daily habits that support our hormones, our metabolism and our overall well-being,” says Makhija.

Read the original article on EatingWell

Engineered Novel Brijaluronic Terpesomes for Brain-Targeted Quercetin Delivery: Optimization, Ex Vivo and Radiokinetics

Your competent? doctor already figure out a protocol on your needed delivery of quercetin, right?

• Quercetin (11 posts to January 2018) 

Do you prefer your doctor, hospital and board of director's incompetence NOT KNOWING? OR NOT DOING? Your choice; let them be incompetent or demand action!

Engineered Novel Brijaluronic Terpesomes for Brain-Targeted Quercetin Delivery: Optimization, Ex Vivo and Radiokinetics

• Sadek Ahmed, 
• Khaled M. Attallah & 
• Marwa Eid Sayyed 

• 142 Accesses

Explore all metrics 

Abstract

This research focuses on creating a novel Brijaluronic-based terpesomal system capable of transporting quercetin (QER) efficiently to the brain. The vesicles were fabricated through an ethanol-injection method and then refined using a structured optimization approach in Design-Expert® software. The influence of three main formulation parameters: terpene-to-drug ratio, surfactant type, and hyaluronic acid amount were evaluated. The optimization process was designed to maximize EE%, minimize VS, and maintain ZP within an acceptable stability range. The optimal formula hit a desirability target of 0.957. It achieved an 88.66% EE%, featured nano-carriers sized at 72.09 nm, and had a stable charge of − 26.5 mV. Physicochemical characterization studies revealed a spherical morphology, an in-vitro release defined by a biphasic profile, and a secure structural integrity which was validated using FTIR analysis. Moreover, over the course of three months, the formulation did not degrade or change significantly, demonstrating its high degree of stability. Notably, terpesomes demonstrated a ~ 3.5-fold enhancement in antioxidant activity, reducing the IC₅₀ from 12.98 ± 0.82 µg/mL to 3.68 ± 0.20 µg/mL, representing a statistically and pharmacologically significant improvement. Radio-kinetic assessments further supported its potential for precise brain targeting. The brain/blood was highest for the optimized formulation at all-time points. Compared with the nasal QER solution, Technetium-99m ([^99mTc]Tc)-QER-loaded terpesomes exhibited superior brain-targeting efficiency, as evidenced by higher AUC, shorter Tmax, and greater Cmax values in the brain. Taken together, the Brijaluronic terpesomes represent a highly promising, innovative nano-platform. This engineered system appears poised to boost the effectiveness of QER in neurotherapeutic applications.

Graphical Abstract

Highlights

• A novel Brijaluronic terpesomes were engineered for targeted brain delivery of quercetin.

• The formulation reached its performance goal, featuring high EE% (88.66%), small VS (72.09 nm), a uniform PDI, and a stable surface potential of -26.5 mV.

• Quercetin-loaded terpesomes boosted antioxidant potency by ~ 3.5-fold, slashing IC₅₀ from 12.98 µg/mL to 3.68 µg/mL, a statistically and pharmacologically significant enhancement.

• Target-to-non-target ratio (brain/blood ratio) calculations were used to examine the in-vivo behavior of [^99mTc]Tc-QER for all routes of administration.

The Anti-Inflammatory Foods That Help Protect Your Heart by Super Age

 

Do you really think your incompetent? doctor will get the dietician to create protocols on this? 

The Anti-Inflammatory Foods That Help Protect Your Heart

Your heart works nonstop to keep you alive and thriving.

We’ve all heard that the key to keeping your heart healthy is getting regular exercise, managing stress, nourishing relationships, and stacking your plate with heart-healthy foods. Today we wanted to call out a few super-star foods that help with one of the main drivers of [hahrt dih-zeez]nounConditions affecting heart health and circulation.Learn More: [in-fluh-mey-shuhn]nounYour body’s response to an illness, injury or something that doesn’t belong in your body (like germs or toxic chemicals).Learn More.

Chronic inflammation in your arteries quietly fuels plaque buildup, the underlying cause of most heart disease. But nature has a built-in defense: certain foods packed with antioxidants and [pol-ee-fee-nawlz]nounPlant compounds that act as antioxidants.Learn More that calm inflammation and support your vascular system.

Why Inflammation Matters for Your Heart

Inflammation is the immune system’s response to injury or threat. But when inflammation sticks around, especially in your arteries, it sets the stage for atherosclerosis, which is the slow accumulation of plaque that narrows and hardens your blood vessels.

This chronic inflammation damages the lining of your arteries, making it easier for cholesterol and other substances to build up. Over time, this can lead to blockages that raise your risk of heart attack and stroke. A 2024 review in the New England Journal of Medicine confirmed that controlling inflammation is just as important as managing cholesterol levels when it comes to preventing cardiovascular disease.

The good news? The right foods can help turn down this inflammatory fire.

The Power of Polyphenols and Antioxidants

Polyphenols are natural compounds found in plants that act as antioxidants, molecules that neutralize free radicals, which are unstable atoms that cause oxidative stress and damage to cells, including those in your arteries.

Eating polyphenol-rich foods has been shown to reduce markers of inflammation like C-reactive protein (CRP) and improve endothelial function, which means your arteries stay flexible and healthy. A 2023 study highlighted how diets rich in polyphenols can reduce arterial inflammation and improve cardiovascular health by supporting blood vessel function and lowering oxidative stress over time.

The Best Foods That Help Protect Your Heart

Here are some of the top anti-inflammatory foods that are easy to include in your daily routine:

1. Elderberries, Bilberries, and Black currants

Elderberries, bilberries, and black currants have the highest amount of anthocyanins, a type of polyphenol that fights inflammation. Studies show that eating berries regularly can improve blood pressure and reduce LDL (“bad”) cholesterol oxidation, both key factors in heart disease risk). Blueberries and blackberries also contain high amounts of these inflammation-fighting polyphenols.

2. Capers, Onions, Shallots, Kale, and Spinach

These foods are high in quercetin (capers, onions, and shallots) and kaempferol (kale and spinach), powerful flavonoids found in leafy greens, fruits, and vegetables. They’ve been shown to reduce inflammation and protect cells from oxidative damage. And their anti-inflammatory effects extend to improving cardiovascular health by lowering blood pressure and enhancing blood vessel function, making them promising natural compounds for managing chronic inflammation and heart disease.

3. Turmeric

Curcumin, the active compound in turmeric, has been extensively studied for its anti-inflammatory properties. Clinical trials indicate curcumin supplements can lower systemic inflammation and improve endothelial function in people with cardiovascular risk factors. Add turmeric to soups, stews, or golden milk lattes for an easy dose.

4. Almonds, Walnuts, Flaxseeds, and Chia seeds

These nuts and seeds contain healthy fats, fiber, and polyphenols that reduce inflammation markers and improve cholesterol profiles. For example, walnuts are rich in [oh-may-guh three fat-ee as-ids]nounEssential fats that reduce inflammation and support brain health.Learn More, which have been linked to decreased arterial plaque and improved heart rhythm stability.

5. Green Tea

Green tea’s catechins offer antioxidant and anti-inflammatory benefits. Research shows that drinking green tea daily is associated with lower arterial stiffness and reduced risk of cardiovascular disease. Swap your afternoon coffee for a cup of green tea to enjoy these benefits.

How to Build an Anti-Inflammatory Plate

It’s not about eating a single “[soo-per-food]nounA nutrient-rich food that offers health benefits.Learn More.” It’s about creating a pattern of eating that regularly includes these powerful anti-inflammatory ingredients. Here are simple ways to get started:

• Aim to fill half your plate with colorful vegetables and fruits every meal.
  
• Add a handful of nuts or a tablespoon of seeds to your breakfast or salad.
  
• Use turmeric in cooking at least three times a week.
  
• Swap sugary beverages for green tea or water infused with fresh berries.
  
• Keep frozen berries and greens on hand for quick smoothies or meals.
  

Heart disease remains the leading cause of death worldwide, but many cases are preventable through lifestyle changes. As we age, the risk rises, and inflammation quietly increases too. Tackling inflammation through diet is a practical, accessible step anyone can take. The body responds quickly to positive dietary changes, so starting today can pay dividends tomorrow.

If you’re managing other risk factors like high blood pressure, high cholesterol, or diabetes, focusing on anti-inflammatory foods can complement your medical care and strengthen your defenses.

Your Weekly Anti-Inflammatory Checklist

Try this simple weekly tracker to build your anti-inflammatory habits:

• Eat berries at least 4 times per week.
  
• Include leafy greens in 5 meals per week.
  
• Use turmeric in cooking 3 times per week.
  
• Snack on nuts or seeds 3 times per week.
  
• Drink green tea 3 to 5 times per week.
  

Check in with yourself weekly. Which of these are easiest to add? Which feel like a stretch? Adjust and refine your approach as you learn what fits your life and taste.

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How does Quercetin Work in the Brain?

 

Didn't your competent? doctor start using this 7 years ago? Oh, you don't have a competent doctor, do you? Will your doctor ensure that further research gets done for stroke? Oh, good, another reason your doctor will start prescribing red wine for you! 

• Quercetin (8 posts to January 2018)

How does Quercetin Work in the Brain?

Quercetin (3,3′,4′,5,7-pentahydroxyflavone) is flavanol from the flavonoid group of polyphenols found in many plants.

Quercetin is commonly found in foods such as capers, buckwheat, radish leaves, dill, cilantro, onions, radicchio, watercress, kale, blueberries, cranberries, plums, red wine, and black tea.

And is found in some herbal nootropic supplements including Ginkgo Biloba and St. John’s wort.

As one of the most abundantly consumed flavonoids in your diet, it is estimated that an average person consumes only 0 – 30 mg of Quercetin every day.

Quercetin’s unique biological properties may improve cognitive and physical performance. And reduce the risk of infection.

The antioxidant properties of Quercetin may help fight free radicals. Reducing the cellular damage caused by oxidative stress.

As a nootropic supplement, Quercetin is used to:

• reduce blood pressure
• boost immunity
• fight inflammation
• combat allergies
• prevent infections
• repair a leaky gut/leaky brain

Here, we will investigate how Quercetin works in your brain.

Quercetin helps:

• Neuroprotection: Quercetin may lower the risk of age-related cognitive decline and neurodegenerative disease. As a potent antioxidant, Quercetin has been shown to inhibit the amyloid plaques associated with Alzheimer’s Disease.
• Memory: Quercetin improves memory by boosting mitochondrial function and decreasing reactive oxygen species (ROS) production.
• Heavy metals: Quercetin protects against brain toxicity caused by heavy metals such as lead, methylmercury, and tungsten.

Overview

 Quercetin (3,3′,4′,5,7-pentahydroxyflavone) is one of the most abundant flavonoids present in over twenty plant and fruit categories.

Quercetin is known for its anti-inflammatory properties. It’s used to lower blood pressure, control obesity, lower cholesterol, and protect against heart attacks and stroke.[i] [ii]

The name Quercetin comes from a Latin word “Quercetum”, which means Oak Forest.[iii]

Quercetin is yellow in color and is poorly soluble in hot or cold water, but easily soluble in alcohol and fats.

Quercetin cannot be produced in your body and must be obtained from food or as a supplement.[iv]

It can be found in citrus fruits, green leafy vegetables, seeds, buckwheat, nuts, flowers, barks, broccoli, olive oil, apples, onions, green tea, red grapes, red wine, dark cherries, and berries.

Quercetin is one of the popularly used bioflavonoids for the treatment of metabolic and inflammatory disorders.

Hundreds of in-vitro and animal studies, and a few human studies have been conducted to study the effects of Quercetin.

Research shows its antioxidant properties are potent enough to treat infections, inflammation, neurodegeneration, and even certain types of cancers.[v]

Quercetin has also recently been found to be beneficial in reducing the symptoms of COVID-19.

A Chinese study showed that Quercetin bound with the spike protein in the coronavirus, reducing its ability to infect cells.[vi]

How does Quercetin Work in the Brain?

Quercetin boosts brain health and function in several ways. But two in particular stand out. 

1. Neuroprotection – Several in-vitro studies show that Quercetin is a potent antioxidant.  And is capable of scavenging free radicals and protecting the brain from damage caused by oxidative stress.[vii]

Quercetin’s antioxidant property is mainly due to its effect on glutathione (GSH), enzymatic activity, and reactive oxygen species (ROS) caused by environmental factors and other toxins.[viii]

2. Improve memory – Due to its ability to scavenge free radicals, Quercetin has the potential to reverse cognitive deficits and may improve memory.[ix]

One animal study using mice showed increased learning and memory in the mice who were administered Quercetin with no improvement in the control animals.[x]

How things go bad

Natural brain aging often results in neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and Huntington’s Disease.

But even if you don’t experience neurodegenerative disease as you get older, human aging naturally results in:

↓ Chronic inflammation

↓ Poor memory

↑ High cholesterol and triglycerides

↑ Increased belly fat

↓ Insulin resistance

↓ Mitochondrial insufficiency and dysfunction

↓ Neurodegeneration

Adding Quercetin to your nootropic stack may help prevent neurodegenerative disease and the symptoms typically associated with aging.

Quercetin benefits

Quercetin has the unique ability to increase claudin-4 which seals Tight Junctions and healing a leaky gut or leaky blood-brain barrier.[xi] 

Quercetin is a potent antioxidant and may protect your brain from oxidative stress.

In 2014, scientists administered Quercetin to rats within 48 hours of the animals suffering a brain edema. The study showed a high dose of Quercetin administered 48 hrs. after the stroke helped reverse neurobehavioral deficits that were the result of a brain edema (swelling due to fluid build-up). Including a significant reduction in oxidative stress, and a reduction in cellular apoptosis.[xii]

Quercetin protects the brain against toxins by activating the brain’s natural immune system.

Another study in 2013 was conducted to deduce the effect of Quercetin on lead-toxicity. And it showed that Quercetin significantly prevented lead induced neurotoxicity, and oxidative stress.[xiii]

And studies with animals also demonstrated Quercetin’s ability to help preserve brain activity in degenerative diseases like Parkinson’s and Alzheimer’s.

These studies show that Quercetin has therapeutic potential because it can inhibit Aβ aggregation, and tau phosphorylation. And inhibits acetylcholinesterase which in turn increases acetylcholine levels.[xiv]

Quercetin may also boost testosterone levels. UGT2B17 is an enzyme that converts testosterone into testosterone glucuronide – which is then excreted out of your body through urine.[xv]

Quercetin has been shown to inhibit UGT2B17 activity by as much as 72% according to lab studies. Which means supplementing with Quercetin as a nootropic may slow down it’s excretion. And boost levels of testosterone in your blood.

Quercetin also inhibits aromatase which is the enzyme that converts testosterone into estrogen.[xvi]

How does Quercetin feel?

Some of the most recent comments by Quercetin users report a significant reduction in COVID-19 symptoms.

Those infected with the virus reported using Quercetin with Vitamin C, Vitamin D, and zinc. Their breathing was easier, and this combo helped them recover faster. And this is beginning to be backed by clinical studies as well.[xvii]

Many neurohackers using Quercetin report a dramatic improvement in seasonal allergy symptoms.

Others claim Quercetin helps reduce muscle soreness after a workout. And arthritis pain is reduced.

Many people said using Quercetin consistently reduced their cold symptoms faster.

Some suffering from allergies say Quercetin is a great alternative to antihistamines without the drowsy side effects caused by these drugs.

Overall, Quercetin users said they were able to breathe easier, experienced less pain, and had more power and stamina.

Quercetin Clinical Research

Quercetin improves athletic performance

A double-blind, placebo-controlled clinical trial was conducted in 2013 in Iran with 26 badminton players. One group was given Quercetin 1000 mg per day for eight weeks. And the control group given a placebo.

The aim of the study was to determine how Quercetin supplementation affects performance, muscle damage and body muscle in badminton players.

Lactate concentration, body fat percentage and VO2 max did not show any significant difference after 8 weeks in either group.

But there was a significant difference in time to exhaustion in the Quercetin group. But not in the placebo group.

The researchers concluded “that intake of Quercetin may improve endurance exercise performance but may not reduce the body fat percentage”.[xviii]

Quercetin reduces oxidative stress

Several animal studies have been conducted to evaluate Quercetin’s effect on oxidative stress.

In one study, oral Quercetin (0.5 -50 mg/kg) was shown to protect rodents from oxidative stress and disorders associated with it.[xix]

Quercetin also protects against the neurotoxicity of several heavy metals.

Three animal studies were conducted on the impact of Quercetin on toxicity induced by lead, methylmercury, and Tungsten.

The results indicated that Quercetin functioned as an effective protector against metal-induced neurotoxins. And could be considered a potent therapeutic intervention to cure cognitive deficits induced by these metals. [xx] [xxi] [xxii]

Quercetin reduces inflammation

High fat diets cause oxidative stress which may lead to neurodegenerative disease.

In one study, a test group of mice were fed high fat diets and  given Quercetin. The scientists found that Quercetin reduced the cognitive impairment induced by the high fat diet.[xxiii]

Quercetin has been shown to improve neuronal functional recovery in rats affected with intracerebral hemorrhage (ICH) by inhibiting inflammatory response and apoptosis and promoting nerve function restoration.[xxiv]

Recent studies show that Quercetin reduces the symptoms of Alzheimer’s disease and other age-related cognitive disorders.[xxv]

Quercetin for COVID-19

Although the research is limited, the few studies that are present on Quercetin’s ability to reduce the symptoms of the novel Coronavirus indicate it has a significant capability to interfere with the replication of the virus.[xxvi]

Quercetin exhibits a wide range of antiviral properties which can intervene in every step from virus entry, to replication, to protein assembly.

The impact of Quercetin can be further enhanced through the co-administration of vitamin C and zinc.[xxvii]

Quercetin Recommended Dosage 

The recommended nootropic dosage for Quercetin is 500 mg up to twice per day.

Quercetin dosages of 1,000 mg, and on the advice of your doctor, up to 3,000 mg per day to reduce COVID-19 symptoms. Note that this is short-term use only at such elevated dosages.

Your daily intake of Quercetin from food in a typical Western diet is estimated to range between 0 – 30 mg per day. 

Quercetin as a supplement has low bioavailability because it does not easily cross the intestinal wall.[xxviii]

Poor bioavailability is why many Quercetin supplements include other compounds like Vitamin C, bromelain, or other digestive enzymes to help boost absorption.

A more recent development shows increased absorption of Quercetin when attached to a phospholipid complex made from lecithin called Phytosome^®.

Quercetin Phytosome^® has been shown to be 20-times more bioavailable than Quercetin on its own.[xxix]

Research also shows Quercetin has a synergistic effect when combined with other flavonoid supplements, such as resveratrol, genistein, and catechins. [xxx] [xxxi] [xxxii]

Quercetin Side Effects

Quercetin is non-toxic and is considered well-tolerated and safe when used at recommended dosages.

Supplementing with more than 1000 mg of Quercetin per day may lead to symptoms like stomach aches, headaches, and tingling sensations.[xxxiii]

Talk to your doctor before taking the supplement if you are pregnant or breastfeeding.

Quercetin inhibits aromatase so if you’re being treated for breast cancer – talk to your doctor before supplementing with Quercetin.

And animal studies show that high doses of Quercetin can have a negative effective on sperm quality and sperm count in males. But only when coupled with elevated oxidative stress.

This hasn’t been proven in humans but it’s worth keeping in mind if you’re having fertility problems.[xxxiv]

Quercetin can also thin your blood. So may interfere or amplify the effects of blood thinning medication.

And there is some evidence that Quercetin could interfere with transplant anti-rejection drugs.

We have no clinical proof that Quercetin is safe to use longer than 12 weeks. The safety of long-term use of this supplement is unknown.