Quercetin is a naturally occurring flavonoid found in many fruits and vegetables, especially apples, onions, and berries. It is a potent antioxidant with anti-inflammatory and immune-supporting properties. In sports nutrition, it has attracted interest for its potential to reduce inflammation and oxidative stress associated with intense exercise.
Quercetin may help improve endurance by enhancing mitochondrial biogenesis and increasing VO₂ max in some individuals, although research findings are mixed. Its ability to modulate immune responses can be especially relevant for athletes who experience temporary immune suppression after strenuous workouts.
Despite its benefits, quercetin’s low bioavailability has prompted the development of advanced formulations, such as phytosomes.
Synonyms:
None widely used, but classified under flavonols.
Benefits:
- Antioxidant support for exercise-induced stress
- Potential to improve endurance and recovery
- May support immune function in athletes
Sources:
- Found in apples, onions, berries, green tea, red wine
- Extracted for supplements typically from plant sources
Observations:
Available in capsules, tablets, or powders. May be combined with vitamin C or bromelain for enhanced effects. Excessive intake may cause headaches or kidney stress.
Areas of Study Related:
Exercise physiology, Nutritional immunology, Antioxidant research, Phytochemistry.