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Best Quercetin Supplements 2023 | Biohacking your brain
6 November 2023 | James Kearslake
Table of Contents
Fun Fact
As well as being beneficial for humans, quercetin also acts as a natural sunscreen for plants, protecting it from the harmful effects of ultraviolet (UV) radiation. This natural defence mechanism allows plants to thrive in challenging environmental conditions, and makes sure their skin stays looking youthful after a week at the beach.
What is Quercetin
Quercetin has been making quite the name for itself for its potentially significant benefits for brain health and cognitive improvement. Being able to pass through the blood-brain barrier, it has the capability to interact directly with brain cells and provide antioxidant protection within the brain itself.
In its original form, quercetin is a flavonoid which is a type of plant compound with potent antioxidant properties. Flavonoids are also critical to a plant’s defence against bacteria, viruses, and fungi, and contribute to the bright colours found in the plant’s fruit or flowers.
When consumed by humans, flavonoids offer improvements to cardiovascular health, improved immunity, and protection against disease.
Its antioxidant properties also benefit brain health by repairing cell damage in the neural network, can shield the brain from various stressors including oxidative damage, and has the ability to cross the blood-brain barrier so that it can directly benefit the brain at a cellular level.
When we talk about biohacking, we’re not only looking to improve our cognitive capabilities now, but also prevent the decline of our cognitive or physical capabilities later in life. Quercetin is exactly the type of supplement you should be taking as young as possible, to maintain cognitive health as you progress through life.
Quercetin is my latest addition to my biohacking toolkit, and I’m excited to watch the unfolding research on this new and unparalleled supplement.
Uses of Quercetin in the Body
The body uses quercetin several ways in the body, these include:
- Antioxidant Properties – Quercetin is a powerful antioxidant that helps combat oxidative stress in the body. When the body absorbs quercetin it neutralises harmful free radicals, reducing the risk of cellular damage, inflammation, and potentially cancer.
- Anti-Inflammatory Effects – Quercetin is an anti-inflammatory, therefore can aid chronic conditions like arthritis and allergies.
- Immune Support – As a flavonoid, it boosts immune defence.
- Improved Blood Vessel Function – Quercetin supports healthy blood pressure levels by aiding vasodilation, the process of blood vessel dilation. Vasodilation also reduces LDL cholesterol oxidation (bad cholesterol), and improves general blood vessel functioning.
- Reduces Oxidative Stress in the Brain – lastly and most importantly, its antioxidant properties also protect the brain by scavenging free radicals, removing metal ions, and protecting brain cells from external damage, aiding cell survival and resilience.
Nick Wignall of Very Well Mind
writes about this often, and there are some words he uses regularly which I now remind myself of often –
“Anxiety is usually caused by the worry of feeling anxious, than anxiety itself”.
Benefits of Quercetin Supplements
Quercetin isn’t yet widely known about.
Being taken by high performers and those interested in nootropics, quercetin supplements offer users a concentrated dose of quercetin, maximising on its countless benefits.
Benefits of taking quercetin supplements include:
- Respiratory Health – Quercetin supplements support respiratory health by relaxing the smooth muscles in the airways, widening the air passages, and improving airflow. This has a direct benefit to cardio, resistance, and functional training.
- Cardiovascular Health – It also maintains healthy blood pressure levels, and improved blood vessel flow, also contributing to our physical performance when training.
- Exercise Recovery – Athletes are also using quercetin to reduce exercise-induced inflammation, aiding the recovery process and preventing injury.
- Cognitive Health – Its varying benefits for the brain improve the physical health of the brain, and also support cognitive performance and mental processing. The full list of benefits for the brain are provided below.
- Cancer Prevention – Its antioxidant properties can prevent oxidative damage to cells which is a cause of some cancers.
How Quercetin Improves Cognitive Performance
Quercetin is supporting brain health in various ways.
As high performers, you should begin taking quercetin to reap its benefits for brain health and cognitive improvement.
It benefits the brain by:
- Scavenging Free Radicals – Oxidative stress in the brain can be a result of the production of reactive oxygen species (ROS) and free radicals. Quercetin acts as a scavenger of these harmful molecules. It neutralizes ROS and free radicals, preventing them from damaging essential components of brain cells, including lipids, proteins, and DNA. This protective action reduces oxidative stress.
- Enhancing Antioxidant Enzymes – Quercetin can stimulate the production and activity of endogenous antioxidant enzymes in the brain, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase. These enzymes work to counteract oxidative stress by neutralizing harmful molecules and maintaining cellular balance.
- Metal Chelation – Quercetin has metal-chelating properties, which means it can bind to metal ions like iron and copper. Excess metal ions catalyse the production of free radicals, leading to oxidative damage. Quercetin’s ability to chelate these ions reduces their oxidative effects.
- Anti-Inflammatory Effects – Chronic inflammation also results in oxidative stress. Quercetin’s anti-inflammatory properties can reduce the release of pro-inflammatory molecules and cytokines, which, in turn, helps alleviate oxidative stress associated with neuroinflammation.
- Mitochondrial Protection – Mitochondria are the energy-producing organelles in cells, and they are susceptible to oxidative damage. Quercetin can help protect mitochondria from oxidative stress by maintaining their membrane integrity and function.
- Neuroprotection – Quercetin has been found to exert neuroprotective effects, helping to shield brain cells from various stressors, including oxidative damage. This protection is attributed to its ability to enhance cell survival and resilience in the face of oxidative stress.
- Blood-Brain Barrier Permeability – Quercetin can also cross the blood-brain barrier, allowing it to directly interact with brain cells and provide antioxidant protection within the brain itself.
How Quercetin Aids Cardiovascular Health
Quercetin is an anticoagulant with an ability to inhibit platelet aggregation, being the clumping together of platelets in the blood.
Platelet aggregation is a crucial step in the formation of blood clots, and inhibiting this process can prevent excessive or abnormal clotting.
By reducing platelet aggregation, quercetin supports blood flow and decreases the risk of thrombotic events like deep vein thrombosis, strokes, and heart attacks.
These anticoagulant properties make quercetin valuable for individuals with certain cardiovascular conditions or those at risk of clot-related disorders. However, individuals who are already taking anticoagulant medications or have bleeding disorders should consult with a healthcare professional before incorporating quercetin supplements due to a risk of potential interactions or complications.
How Quercetin Aids Blood Pressure and Hypertension
Hypertension, commonly known as high blood pressure, is a condition which results in an elevated force against the walls of the arteries while the heart pumps blood throughout the body.
Blood pressure is measured using two values – systolic (the pressure when the heart contracts) and diastolic (the pressure when the heart is at rest). A healthy blood pressure reading typically falls around 120/80 millimeters of mercury (mm Hg), so hypertension is usually diagnosed when these values consistently exceed 130/80 mm Hg.
Quercetin aids healthy blood pressure in several ways:
- Vasodilation– Quercetin has been found to promote vasodilation, which is the relaxation of blood vessel walls. When blood vessels are more relaxed, they can widen, allowing for improved blood flow and reduced pressure against vessel walls.
- Antioxidant Properties– As an antioxidant, quercetin helps combat oxidative stress and inflammation in blood vessels. This reduces damage to the endothelium (the inner lining of blood vessels), helping to maintain its proper function and regulate blood pressure.
- Nitric Oxide Production– Quercetin can increase the production of nitric oxide in the body. Nitric oxide is a molecule that dilates blood vessels, leading to lowered blood pressure.
- Anti-Inflammatory Effects– Chronic inflammation is often associated with high blood pressure. Quercetin’s anti-inflammatory properties may help mitigate this, contributing to better blood pressure control.
- Improved Endothelial Function– Quercetin supports the health and function of endothelial cells, which play a vital role in regulating blood pressure. When these cells are functioning optimally, they can help maintain a balanced blood pressure.
The most effective way to preventing hypertension is caring for our health before issues arise.
Exercise, nutrition, and high quality supplements are the best most effective route to preventing health issues arising.
Not caring for our heart health can lead to a myriad of issues from hypertension and high blood pressure:
Short-Term Risks of Hypertension:
- Hypertensive Crisis – Extremely high blood pressure can lead to a hypertensive crisis, which causes intense symptoms like severe headaches, chest pain, shortness of breath, a dysregulated central nervous system, and even confusion or visual disturbances. Hypertensive crisis is a medical emergency and needs immediate medical attention otherwise it can lead to life-threatening complications like stroke, heart attack, or organ damage.
- End-Organ Damage – In the short term, untreated hypertension can affect various organs, including an acute strain on the heart and blood vessels, increasing the risk of heart attacks and other cardiovascular events. It can also harm the kidneys, leading to kidney damage or failure, or cause hypertensive retinopathy, a condition affecting the eyes which causes problems with the vision.
Long-Term Risks of Hypertension
- Cardiovascular Disease – Hypertension is a major risk factor for cardiovascular diseases, including coronary artery disease, heart failure, and stroke. Over time, high blood pressure can cause structural changes in the heart and arteries, increasing the likelihood of these conditions.
- Kidney Damage – Chronic hypertension can harm the kidneys, reducing their ability to filter waste and regulate blood pressure. This can lead to kidney disease and, in severe cases, necessitate dialysis or transplantation.
- Brain Health – High blood pressure is linked to cognitive decline and an increased risk of vascular dementia. It can also lead to small vessel damage in the brain, contributing to conditions like microvascular disease.
- Peripheral Artery Disease– Hypertension raises the risk of peripheral artery disease, a condition that narrows blood vessels in the legs, potentially leading to pain, decreased mobility, and in severe cases, limb amputation.
- Vision Problems– Hypertension can damage the blood vessels in the eyes, leading to retinopathy and an increased risk of vision loss.
- Metabolic Syndrome– Hypertension is often associated with other risk factors, such as obesity, high cholesterol, and diabetes, collectively known as metabolic syndrome. This combination significantly increases the risk of cardiovascular disease.
- Premature Death– Uncontrolled hypertension can reduce life expectancy. It’s often referred to as the ‘silent killer‘, it can remain asymptomatic until serious complications arise.
Natural Ways to Increase Quercetin in the Body
While quercetin supplements are the fastest and most effective way to get high doses of quercetin within the body, it’s still important to obtain essential nutrients from natural sources.
Some of the foods rich in quercetin include:
- Apples – An apple a day keeps the Doctor away, and it really is true.
- Onions – Red onions specifically are a great source of quercetin.
- Berries – Blueberries, strawberries, and cranberries are packed with this flavonoid.
- Citrus Fruits – Oranges and grapefruits contain quercetin and offer a zesty way to boost your intake.
- Leafy Greens – Spinach, kale, and broccoli are excellent sources of quercetin.
- Green Tea – Green tea is a great way to top up quercetin levels while also getting the benefit of its metabolising effects and ability to aid cognitive clarity.
- Red Grapes – Although very high in GI so can spike blood sugar levels, red grapes also provide healthy levels of quercetin.
Potential Risks of Quercetin Supplements
While quercetin supplements are generally considered safe when used as directed, there are some potential risks to be aware of-
- Digestive Issues – Some people may experience gastrointestinal discomfort, including nausea and diarrhoea, when taking high doses of quercetin.
- Interactions with Medications – Quercetin may interact with certain medications, potentially affecting their effectiveness. If you’re on medication, consult your healthcare provider before taking quercetin supplements.
- Allergic Reactions – In rare cases, individuals may be allergic to quercetin supplements, leading to allergic reactions such as hives or difficulty breathing. Seek immediate medical attention if this occurs.
- Pregnancy and Breastfeeding – Pregnant and breastfeeding women should use quercetin supplements with caution, as their safety in these populations is not well-established.
The Best Quercetin Supplements UK
Preservage (Trans-Resveratrol, Curcumin, Quercetin, BioPerine)
410mg | With a unique formulation of Trans-Resveratrol, Curcumin, Quercetin, and BioPerine, it optimises intestinal absorption for maximum supplement efficacy.
Buy Now | £32.99 | Youth & Earth
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Their award-winning Preservage is a unique, all-natural combination supplement specially formulated by Youth & Earth. With a selection of polyphenols known to boost the longevity gene Sirtuin, it gets to work deep within the body to help slow the ageing process naturally.
One of the main hallmarks of ageing is increased cellular senescence.
Liposomal Fisetin and Quercetin is our senolytic supplement capable of selectively destroying senescent cells in old tissues.
Buy Now | £44.99 | Youth & Earth
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Senescent cells, also known as Zombie cells, accumulate with age. This may result in higher levels of specific senescence-associated proteins, which drive ageing-related processes and promote ageing-related disease.
- Potent Natural Senolytic Compound of Fisetin & Quercetin
- Selectively removes Zombie Cells
- Anti Inflammatory and may improve Physical Function
- Gluten, GMO & Soy Free
- Suitable for Vegans and Vegetarians
Quercetin Complex with Ester C ® Plus is exclusively formulated by Solgar and combines the important bioflavonoid Quercetin with Ester-C ® and Bromelain.
Buy Now | £11.95 | Solgar
Solgar’s unique complex blend contributes to:
- The normal function of the immune system
- Normal collagen formation for the normal function of bones, teeth and cartilage
- Normal collagen formation for the normal function of skin
- The protection of cells from oxidative stress
- Normal functioning of the nervous system
- Reduction of tiredness and fatigue
Increased iron absorption
This powerful supplement supports heart and lung health, aids in fighting inflammation, and contributes to a robust immune system.
Buy Now | £9.99 | London Vitality
Harness the multifaceted benefits of Quercetin supplementation. Promote heart and lung health, combat inflammation, and bolster immunity with each 500mg tablet, paving the way for robust health and enduring vitality.
✓ Streamlined: Combat key aging indicators with just one tablet daily.
✓ Economical: Less financially impactful than your morning cup of coffee.
✓ Efficient: Optimally portioned 500mg tablets eliminate the need for self-measuring.
Quercetin Nettle Complex with Bromelain and Magnifood blend including Nettle, Turmeric & Elderflower.
Buy Now | £26.89 | Terranova
The holistic innovation developed by Terranova utilises whole, unadulterated, phyto-rich foods and botanicals, many of which are fresh freeze-dried. Each MAGNIFOOD ingredient has been carefully chosen to fulfil one or more functions including a) enhancing the bioavailability, utilisation and/or function of the product’s other ingredients; b) providing synergistic enzymes and co-factors which support the product’s micronutrient content; c) increasing the product’s overall nutritional activity; d) protecting the ingredients from oxidative damage and enhancing the product’s stability; e) supporting the product’s functions/applications.
1000mg Per Serving | At 95% purity levels, Toniiq Quercetin provides one of the purest and most potent quercetin extracts available.
Buy Now | variable | Toniiq
- The Highly Purified Form of Quercetin – Toniiq Quercetin Capsules contain 1000mg of the highest quality quercetin powder in each serving– ethically sourced, grown and cultivated using an extraction process to ensure 95% standardized purity (other quercetin 500mg and quercetin 1000mg extracts contain 70% or less).
- A Key Active Ingredient – Quercetin has amazing health benefits, but purity has always been a major challenge for this flavonoid; something most other quercetin supplements don’t provide as it requires an extra step (and expense) in the manufacturing process. At 95% purity levels, Toniiq Quercetin provides one of the purest and most potent quercetin extracts available.
Final Thoughts
Quercetin is rapidly making gains in the biohacking and nootropics space.
High performers around the world are already tapping into its benefits for brain health and improving cognitive function.
For those looking to continue investing in their cognitive function, preventing cognitive decline, and improving the health of the brain at a cellular level, quercetin is a highly recommended product which it set to only become more widely used around the world.
Who is James Kearslake?
Having been biohacking my mind and body long before it became fashionable, I’ve always lived by the benefits of nature’s resources to improve cognitive and physiological performance. Using my years of experience, products, and wellness practices, I’m now helping others elevate their cognitive performance to help build the life they want. I save you the time I’ve spent learning, so you can focus your time on building.
Proudly AI Supported
I proudly use AI to support development of my articles. As a heavily dyslexic person, writing can be a time consuming process with words often jumbled up and sentences the wrong way round. AI has become my crutch; allowing me to share the immense interest in my mind, while making content creation quicker and more accurate. AI is my benefit.
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