Quercetin
150 mg of quercetin daily, taken before training, can significantly reduce oxidative stress during intense physical exertion. As a flavonoid naturally found in fruits and vegetables such as apples, onions, and broccoli, this powerful antioxidant has been the subject of extensive research due to its anti-inflammatory and immunomodulatory properties. For athletes, recovery is key, and quercetin helps reduce muscle damage and accelerates regeneration processes after strenuous workouts. My 15 years of experience show that regular intake can contribute to better endurance and a reduced incidence of upper respiratory tract infections, common in athletes with high loads. This effect is also confirmed by a number of publications in the Journal of the International Society of Sports Nutrition (JISSN), which highlight its role in modulating inflammatory markers such as C-reactive protein.
How to choose
- Quercetin form: Choose products containing quercetin dihydrate or phytosomal quercetin, as they offer higher bioavailability compared to pure quercetin. For example, the phytosomal form can increase absorption by up to 20 times.
- Dosage: The optimal daily dose varies between 250 mg and 1000 mg, depending on individual needs and training intensity. Start with a lower dose and gradually increase.
- Combinations: Products combined with bromelain or vitamin C can improve the absorption and synergistic effect of the flavonoid. Bromelain, for example, can increase absorption by up to 30%.
- Origin: Prefer extracts from natural sources, such as Japanese pagoda tree (Sophora japonica), which guarantee higher purity and concentration.
Common mistakes
- Insufficient dosage: Intake of less than 100 mg daily is ineffective for sports purposes.
- Expecting immediate results: The effects of flavonoids manifest over time, usually after 4-6 weeks of regular intake.
- Neglecting quality: Avoid products with low purity or without standardization of the active substance.
- Taking without food: For better absorption, take with a small amount of fat, as it is fat-soluble.