What is Quercetin & It’s Benefits

What is Quercetin
Quercetin is a natural chemical that is found in some plants and has been shown to have a wide range of health benefits. Quercetin is a flavonoid, a group of plant metabolites thought to provide health benefits through cell signalling pathways and antioxidant effects. Flavonoids are polyphenolic molecules containing 15 carbon atoms and are soluble in water. The body doesn’t make quercetin, so you have to get it from plants or in a quercetin supplement. The best food sources of quercetin include; onions, citrus fruits green leafy vegetables, such as broccoli, seeds, olive oil, red grapes.
A single serving of onions is considered to be one medium onion, which contains approximately 50 milligrams (mg) of quercetin. But most people tend to not eat a whole onion in one sitting so you’re probably not getting quite that much quercetin when you eat onions.
Even with all these natural sources of quercetin, it’s estimated that most people following a typical Western diet only get 0 to 30mg of Quercetin a day. That’s not a lot, considering research shows that some of quercetin’s health benefits are reached at supplemental intake levels of 500 to 1,000 mg per day.
It’s also available as a dietary supplement in powder and capsule form.
People take a Quercetin supplement for several health benefits such as;
1. Preventing Infection
2. Boost immunity
3. Reduce inflammation
4. Combat allergies
5. Aid exercise performance
6. Maintain general health

Science-based Benefit Benefits of quercetin
Quercetin is a safe natural anti-oxidant and anti-inflammatory polyphenolic compound that found in various natural sources include onion, red grapes, honey and citrus fruits. It was shown that quercetin has the ability to chelate zinc ions and act as zinc ionophore. Therefore, quercetin could have antiviral activity against many RNA viruses. It has unique biological properties that may improve mental/physical performance and reduce infection risk. These properties form the basis for potential benefits to overall health and disease resistance, including anti-carcinogenic, anti-inflammatory, antiviral, antioxidant, and psychostimulant activities. They also have the ability to inhibit lipid peroxidation, platelet aggregation and capillary permeability, and to stimulate mitochondrial biogenesis.

What does quercetin do in the body?
It can protect the body from free radicals – according to a 2008 study by Maastricht University, Netherlands, quercetin acts as a powerful antioxidant, helping to protect cells from damage by free radicals: unstable molecules that can age the body and may lead to serious health conditions.

It can reduce inflammation – a 2016 Malysian study reported that quercetin hinders the action of inflammatory enzymes that would otherwise activate the immune system and cause inflammation.8 Indeed, an earlier study, published in 2012 by Iran’s Isfahan University of Medical Sciences, found that giving healthy male athletes a combination of quercetin and vitamin C for eight weeks reduced blood test markers for inflammation in the body.

Nootropic – It may also drop inflammation in the brain which improves signalling to the rest of the body. When the brain becomes inflamed, it becomes less efficient and therefore Quercetin can act as a nootropic.

It may help reduce blood pressure – a meta-analysis of seven trials carried out by the USA’s University of Alabama in 2016 reported that taking 500mg or more of quercetin a day significantly reduced blood pressure levels. How this happens is still not fully understood but one theory is that quercetin may act on cells that control blood vessel contraction and dilation, improving blood flow.

It may act as a natural antihistamine – quercetin stimulates the immune system and restricts the release of histamine in the body, relieving allergy symptoms in conditions like hay fever, according to a 2016 study published in Molecules.

It could have anti-bacterial and anti-viral properties – a 2017 study in Microbiology Research found the phytonutrient could prevent the replication of bacteria, including E. Coli. In addition, a 2014 review by the University of Michigan, USA, suggested quercetin also blocked several respiratory viruses from replicating inside the body, including the common cold and flu.

It can help regulate blood sugar – according to a 2019 review of studies, published in Phytotherapy Research, taking 500mg or more of quercetin daily for at least eight weeks reduced blood glucose levels in people with metabolic syndrome, who have an increased risk of developing heart disease, stroke and diabetes.

Research studies done on Quercetin
May have anticancer effects.
Because quercetin has antioxidant properties, it may have cancer-fighting properties.
In a review of test-tube and animal studies, quercetin was found to suppress cell growth and induce cell death in prostate cancer cells https://www.spandidos-publications.com/or/33/6/2659

Other test-tube and animal studies observed that the compound had similar effects in liver, lung, breast, bladder, blood, colon, ovarian, lymphoid, and adrenal cancer cells. https://pubmed.ncbi.nlm.nih.gov/24223637/
Though these findings are promising, human studies are needed before quercetin can be recommended as an alternative treatment for cancer.

May lower your risk of chronic brain disorders
Research suggests that quercetin’s antioxidant properties may help protect against degenerative brain disorders, such as Alzheimer’s disease and dementia https://pubmed.ncbi.nlm.nih.gov/26904161/
In one study, mice with Alzheimer’s disease received quercetin injections every 2 days for 3 months.
By the end of the study, the injections had reversed several markers of Alzheimer’s, and the mice performed much better on learning tests.
In another study, a quercetin-rich diet reduced markers of Alzheimer’s disease and improved brain function in mice at the early middle stage of the condition.
However, the diet had little to no effect on animals with middle-late stage Alzheimer’s. Coffee is a popular beverage that has been linked to a lower risk of Alzheimer’s disease. In fact, research shows that quercetin, not caffeine, is the primary compound in coffee that’s responsible for its potential protective effects against this illness.
Though these findings are promising, more research in humans is needed.

May reduce blood pressure
High blood pressure affects 1 in 3 American adults. It raises your risk of heart disease — the leading cause of death in the United States.
Research suggests that quercetin may help reduce blood pressure levels. In test-tube studies, the compound appeared to have a relaxing effect on blood vessels.
When mice with high blood pressure were given quercetin daily for 5 weeks, their systolic and diastolic blood pressure values (the upper and lower numbers) decreased by an average of 18% and 23%, respectively.
Similarly, a review of 9 human studies in 580 people found that taking more than 500 mg of quercetin in supplement form daily reduced systolic and diastolic blood pressure by an average of 5.8 mm Hg and 2.6 mm Hg, respectively.
Although these findings are promising, more human studies are needed to determine whether the compound could be an alternative therapy for high blood pressure levels.

Dosage
How much quercetin is safe to take?
As mentioned previously, It’s highly unlikely that you will be able to get enough quercetin from your diet in order to feel the benefits you get from supplementation. A dose of 500-1000mg a day are considered safe.
Quercetin is found naturally in many plant-based foods, particularly in the outer layer or peel. We have listed some foods you can finds Quercetin in.
Capers
Peppers — yellow and green
Onions — red and white
Shallots
Asparagus
Cherries
Tomatoes
Red Apples
Red Grapes
Broccoli
Kale
Red leaf lettuce
Berries — all types, such as cranberries, blueberries, and raspberries
Tea — green and black

Note that the amount of quercetin in foods may depend on the conditions in which the food was grown.

Don’t take quercetin if you are pregnant or breast-feeding as there isn’t enough evidence to show it’s safe. Quercetin can interact with certain medications, so speak to your GP before taking quercetin supplements.

Quercetin supplements
You can purchase quercetin as a dietary supplement online and from health food stores. It’s available in several forms, including capsules and powders.
Typical dosages range from 500–1,000 mg per day.
On its own, quercetin has a low bioavailability, which means your body absorbs it poorly. That’s why the supplements may include other compounds, such as vitamin C or digestive enzymes like bromelain, as they may increase absorption
Our Quercetin Complex Supplement provides high-quality quercetin combined with the ideal blend of bromelain, bioflavonoids and vitamin C for antioxidant support.

Side-effects of quercetin?
Quercetin is considered safe to take for healthy people. However, it can have side- effects including: Headaches, nausea, numbness and tingling

Summary
Finally, quercetin is the most readily available dietary flavonoid. It’s been linked to improved exercise performance and reduced inflammation, blood pressure, and blood sugar levels. Plus, it may have brain-protective, anti-allergy, and anticancer properties.
The initial benefits seem promising and more human research is currently been carried out.
Quercetin is a flavonoid found in fruit and vegetables. It has a wide range of benefits, which people can get by supplementing alongside a balanced diet.
Although many studies have found many potential benefits of quercetin, many of these studies have been animal or in vitro studies.
Further research on humans is necessary to understand the benefits and side effects fully.
If people want to supplement their diet with quercetin, they should seek advice from a healthcare professional first.
Quercetin is available from our store.

 

How To Run Faster

How To Run Faster

The cardio elite are scaling clown their distance for faster stamina wins. Try to keep up.

Over the past few years, Iron-people and cardio lovers have been trying to one-up each other by performing epic feats, competing on the number of miles they can run or ultras they’ve completed. Yet one of the most effective ways to train is the simplest: mastering the mile. And it’s having a revival.

“The one-mile run combines speed and endurance, and it’s a good indicator of your overall cardiovascular health. It doesn’t take you long to recover, you can run it again soon to see how much you’ve improved. You can’t say that about a marathon!

Even better, you’ll notice yourself getting faster in just three weeks. While a typical runner can accomplish a mile in 10 minutes, completing one in six and a half minutes is where the bragging rights really lie. (The world record is three minutes and 43 seconds.)  Here are three ways to train for it.

200M Repeats

Run 200m, rest, then repeat 10 times

HOW: Run this shorter distance at a pace that’s two to four seconds faster than your mile pace. However long it takes you, rest for three times that time before the next repeat. (If you do it in 45 seconds, rest for two minutes and 15 seconds.) On the 10th effort, run as fast as the first.

WHY: Sprints build the strength and power you need to maintain speed over the mile, and repeating them will help tighten your form.

Uphill Endurance

Run up a hill for 60-90sec.

Walk down. Repeat 8 times

HOW: Find a tall hill outdoors or set a treadmill to an incline. The hill should be steep enough to make running up it feel like a nine out of 10 in terms of effort.

WHY: Getting used to uphill running will increase your stamina and prepare you psychologically to go all out in the home stretch. “It will be painful in the final 400m, and this gets you familiar with that feeling,” Mackey says.

Run 3 miles

HOW: Start at a pace that feels like a six out of 10 in terms of effort and gradually increase to a seven, Mackey says. This should be about 45 seconds to a minute slower than your mile pace and feel consistently challenging.

WHY: A tempo run pushes you out of your comfort zone with a pace that feels just a touch faster than you want to be running. This constant effort builds endurance for race day.

Life Hack Your Hormones

The chemical messengers in your blood will help you smash your weight-loss goals. Here’s the skinny on the science…

In the weight-loss conversation, almost everyone obsesses over diet and exercise. However, the latest science shows that not only are your hormones a defining factor in how you age, they also play a crucial role in the way you put on (or lose) fat. Calories, of course, remain king. But armed with our crash course on hormones, you can expect to burn off a princely sum in your pursuit of a lean physique.

01 Leptin and Ghrelin

Blame these two if your gut grumbles an hour after you’ve eaten. Leptin, released by your fat tissues, alters your appetite in the long term by telling your brain when you have stored enough fat. Ghrelin, produced in the gut, signals to your brain that you’re hungry. If either is out of whack, cravings will strike.

Life Hack: Protein, protein, protein. Eating 30g at each meal reduces ghrelin it’s why you feel so full after a sirloin. Regularly eating protein may also lead to increased leptin sensitivity in the brain. Brian St Pierre, director of performance nutrition at Precision Nutrition, says that 30g is about a palm-sized amount.

02 Irisin

The latest weight-loss hero on the block, this “exercise hormone” was only discovered in the past decade. Scientists believe that Irisin has the superpower of converting white fat, linked with an unhealthy metabolism, to brown fat, which is linked with effective calorie burn.

Life Hack: To make the most of this hormone, mix up your workouts. If you’re not throwing some high-intensity work your routine, it’s you started. It doesn’t even have to be plan: just seconds with a rope (or performing jumping jacks) between weight sets. Alternatively, introduce a few sprints to your usual run, or between lifting sets.

03 T3 and T4

Your thyroid is a small but mighty gland that sits beneath your Adam’s apple. Its main job is to regulate T3 and T4, two chemicals that manage your metabolic rate. (That’s how many calories you burn at rest.)

Lift Hack: Go nuts, or go fish. Your thyroid produces T3 and T4 with the help of selenium, a mineral found in large amounts in Brazil nuts, tuna and halibut. “About 200mcg per day could optimise your levels of thyroid hormones, as long as your thyroid is working well,” says Theodore Friedman, a professor of medicine at UCLA. Just three Brazil nuts or 200g of cooked tuna will deliver well over that amount.

04 Insulin

This hormone keeps your blood sugar in check and helps your body to store fat and build muscle. Weight gain can lead to ‘insulin resistance’, which means your cells don’t respond well to it. As a result, your pancreas compensates by producing more. Over time, the combination of high insulin levels and insulin resistance can make it harder to lose weight.

Life Hack: Instead of ‘low carb’, go for ‘slow carb’ advises St Pierre. Your digestive system requires more time to process nutrient-dense carbohydrates. These foods slow down digestion and help you stabilise blood sugar and insulin levels.

05 Testosterone

You know T as the muscle building hormone, but it pulls double duty. Men with low testosterone tend to gain fat more easily, says Men’s Health nutrition adviser Mike Roussell.

Life Hack: Give it a rest. Even a single week of poor sleep can significantly lower your testosterone level, warns Roussell. One saboteur, sleep apnoea, has also been linked to low T, says Friedman. If you sleep seven to nine hours but still feel tired throughout the day, talk to your doctor, who may refer you to a sleep clinic.

06 Cortisol

Exposure to high amounts of stress produces the hormone cortisol, which can cause muscle breakdown and a redistribution of fat to your gut. “High levels at night are one of the biggest causes of weight gain, especially belly fat,” says Friedman.

Life Hack: Install a “phone bowl” in your bedroom and keep it far away from your bed. That means no mindless scrolling in bed, and therefore no more sleep lost to the smartphone abyss. Another perk: a solid night of sleep is a natural stress-reliever.

07 HGH and IGF-1

Your pituitary gland produces HGH, which stimulates the production and secretion of IGF-I by your liver. Both are growth hormones that break down fat and use the energy to strengthen your muscles.

Life Hack: Set a snack curfew. Don’t eat anything for two hours before you go to bed. Food will reduce the natural surge in growth hormones during the early hours of the night. (No, staying up later will not reduce this effect.) As an incentive, know that losing 5kg can raise your IGF-I level, says Friedman.