8,137
edits
Changes
From Fellrnr.com, Running tips
Created page with "[[File:QuercetinJarrow.jpg|right|thumb|200px|Quercetin as a supplement from [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Quercetin&url=http%3A%2F%2Fwww.amazon.com%2FJarr..."
[[File:QuercetinJarrow.jpg|right|thumb|200px|Quercetin as a supplement from [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Quercetin&url=http%3A%2F%2Fwww.amazon.com%2FJarrow-Formulas-Quercetin-500mg-Capsules%2Fdp%2FB0013OXAE0 Jarrow].]]
Quercetin is a naturally occurring [http://en.wikipedia.org/wiki/Flavonoid Flavonoid] found in many fruits and vegetables that may improve performance. Quercetin has a long term effect and is generally taken for at least 2-3 weeks rather than immediately before or during exercise. Quercetin is the active ingredient in the FRS range of products, but Quercetin supplements are more cost effective.
=Quercetin and Performance=
Some studies have shown improvement in [[VO2max|V̇O<sub>2</sub>max]] and endurance in untrained individuals<ref name="pmid20190352"/><ref name="pmid19927026"/> and improved endurance in elite cyclists<ref name="pmid17136942"/>. However, a number of other studies have shown no improvement <ref name="pmid20054739"/><ref name="pmid19679747"/><ref name="pmid20968271"/><ref name="pmid22614228"/><ref name="pmid19479626"/>. These studies have used an average of 1000mg per day (600-2000mg range) for an average of 11 days<ref name="pmid21606866"/>. Overall, these studies suggest that Quercetin may improve performance of up to 3%<ref name="pmid21606866"/>. (A 3% improvement would be 5 minutes on a 3 hour marathon, or 7 minutes on a 4 hour marathon.) In addition, it is possible that Quercetin may reduce colds (Upper respiratory tract infections) during training<ref name="pmid17805089"/>.
=Drug Interactions and Cautions=
Quercetin may interact with a large number of drugs including antibiotics and estrogen<ref name="QuerInteractions"/>. It would be prudent to talk to your doctor before taking Quercetin if you are on '''any''' medication.
=Sources of Quercetin=
It's hard to get sufficient Quercetin from natural sources. One of the better sources is apples, that provide 4.4mg/100g<ref name="QuApp"/>, but that requires you to eat 25Lb (11Kg) of apples per day, which is impractical. The most highly advertised source of Quercetin is from the FRS range of products. These products are convenient, but expensive; getting 1000mg per day would cost $3-5 per day. A more cost effective approach is to take Quercetin as a supplement. For instance [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Quercetin&url=http%3A%2F%2Fwww.amazon.com%2FJarrow-Formulas-Quercetin-500mg-Capsules%2Fdp%2FB0013OXAE0 Jarrow Quercetin] is $12 for 50 days.
=Mechanism of Action=
How does Quercetin work? The leading proposal is that it increases the number of [http://en.wikipedia.org/wiki/Mitochondrion mitochondria] which are the parts of the cell that produce energy. This has been shown to occur in animals<ref name="pmid19211721"/>, but so far this has not been replicated in humans. A second proposal is that Quercetin works like [[Caffeine]], but this does not seem to be reasonable given that the effects of Quercetin are not immediate<ref name="pmid19020291"/>. The level of Quercetin in the blood at the time of testing is not related to the performance improvement<ref name="pmid21606866"/>.
=Recommendations=
There is sufficient evidence to make Quercetin worthy of consideration for those not taking any medications that may have adverse interactions. 1000mg per day, split into two or more doses for at least two weeks seems to be a commonly used approach in studies, but there is nothing to indicate if this is the optimum dose.
=References=
<references>
<ref name="QuerInteractions">QUERCETIN: Uses, Side Effects, Interactions and Warnings - WebMD http://www.webmd.com/vitamins-supplements/ingredientmono-294-QUERCETIN.aspx?activeIngredientId=294&activeIngredientName=QUERCETIN </ref>
<ref name="pmid19479626">{{cite journal| author=Utter AC, Nieman DC, Kang J, Dumke CL, Quindry JC, McAnulty SR et al.| title=Quercetin does not affect rating of perceived exertion in athletes during the Western States endurance run. | journal=Res Sports Med | year= 2009 | volume= 17 | issue= 2 | pages= 71-83 | pmid=19479626 | doi=10.1080/15438620902901474 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19479626 }} </ref>
<ref name="pmid22614228">{{cite journal| author=Sharp MA, Hendrickson NR, Staab JS, McClung HL, Nindl BC, Michniak-Kohn BB| title=Effects of short-term quercetin supplementation on soldier performance. | journal=J Strength Cond Res | year= 2012 | volume= 26 Suppl 2 | issue= | pages= S53-60 | pmid=22614228 | doi=10.1519/JSC.0b013e31825cf22d | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=22614228 }} </ref>
<ref name="pmid19927026">{{cite journal| author=Nieman DC, Williams AS, Shanely RA, Jin F, McAnulty SR, Triplett NT et al.| title=Quercetin's influence on exercise performance and muscle mitochondrial biogenesis. | journal=Med Sci Sports Exerc | year= 2010 | volume= 42 | issue= 2 | pages= 338-45 | pmid=19927026 | doi=10.1249/MSS.0b013e3181b18fa3 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19927026 }} </ref>
<ref name="pmid17805089">{{cite journal| author=Nieman DC, Henson DA, Gross SJ, Jenkins DP, Davis JM, Murphy EA et al.| title=Quercetin reduces illness but not immune perturbations after intensive exercise. | journal=Med Sci Sports Exerc | year= 2007 | volume= 39 | issue= 9 | pages= 1561-9 | pmid=17805089 | doi=10.1249/mss.0b013e318076b566 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=17805089 }} </ref>
<ref name="pmid17136942">{{cite journal| author=MacRae HS, Mefferd KM| title=Dietary antioxidant supplementation combined with quercetin improves cycling time trial performance. | journal=Int J Sport Nutr Exerc Metab | year= 2006 | volume= 16 | issue= 4 | pages= 405-19 | pmid=17136942 | doi= | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=17136942 }} </ref>
<ref name="pmid20190352">{{cite journal| author=Davis JM, Carlstedt CJ, Chen S, Carmichael MD, Murphy EA| title=The dietary flavonoid quercetin increases VO(2max) and endurance capacity. | journal=Int J Sport Nutr Exerc Metab | year= 2010 | volume= 20 | issue= 1 | pages= 56-62 | pmid=20190352 | doi= | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=20190352 }} </ref>
<ref name="pmid19020291">{{cite journal| author=Cheuvront SN, Ely BR, Kenefick RW, Michniak-Kohn BB, Rood JC, Sawka MN| title=No effect of nutritional adenosine receptor antagonists on exercise performance in the heat. | journal=Am J Physiol Regul Integr Comp Physiol | year= 2009 | volume= 296 | issue= 2 | pages= R394-401 | pmid=19020291 | doi=10.1152/ajpregu.90812.2008 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19020291 }} </ref>
<ref name="pmid20968271">{{cite journal| author=Bigelman KA, Fan EH, Chapman DP, Freese EC, Trilk JL, Cureton KJ| title=Effects of six weeks of quercetin supplementation on physical performance in ROTC cadets. | journal=Mil Med | year= 2010 | volume= 175 | issue= 10 | pages= 791-8 | pmid=20968271 | doi= | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=20968271 }} </ref>
<ref name="pmid19679747">{{cite journal| author=Cureton KJ, Tomporowski PD, Singhal A, Pasley JD, Bigelman KA, Lambourne K et al.| title=Dietary quercetin supplementation is not ergogenic in untrained men. | journal=J Appl Physiol | year= 2009 | volume= 107 | issue= 4 | pages= 1095-104 | pmid=19679747 | doi=10.1152/japplphysiol.00234.2009 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19679747 }} </ref>
<ref name="QuApp">USDA Database for the Flavonoid Content of Selected Foods – 2003 http://www.nal.usda.gov/fnic/foodcomp/Data/Flav/flav.pdf</ref>
<ref name="pmid21606866">{{cite journal| author=Kressler J, Millard-Stafford M, Warren GL| title=Quercetin and endurance exercise capacity: a systematic review and meta-analysis. | journal=Med Sci Sports Exerc | year= 2011 | volume= 43 | issue= 12 | pages= 2396-404 | pmid=21606866 | doi=10.1249/MSS.0b013e31822495a7 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=21606866 }} </ref>
<ref name="pmid19211721">{{cite journal| author=Davis JM, Murphy EA, Carmichael MD, Davis B| title=Quercetin increases brain and muscle mitochondrial biogenesis and exercise tolerance. | journal=Am J Physiol Regul Integr Comp Physiol | year= 2009 | volume= 296 | issue= 4 | pages= R1071-7 | pmid=19211721 | doi=10.1152/ajpregu.90925.2008 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19211721 }} </ref>
<ref name="pmid20054739">{{cite journal| author=Ganio MS, Armstrong LE, Johnson EC, Klau JF, Ballard KD, Michniak-Kohn B et al.| title=Effect of quercetin supplementation on maximal oxygen uptake in men and women. | journal=J Sports Sci | year= 2010 | volume= 28 | issue= 2 | pages= 201-8 | pmid=20054739 | doi=10.1080/02640410903428558 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=20054739 }} </ref>
</references>
Quercetin is a naturally occurring [http://en.wikipedia.org/wiki/Flavonoid Flavonoid] found in many fruits and vegetables that may improve performance. Quercetin has a long term effect and is generally taken for at least 2-3 weeks rather than immediately before or during exercise. Quercetin is the active ingredient in the FRS range of products, but Quercetin supplements are more cost effective.
=Quercetin and Performance=
Some studies have shown improvement in [[VO2max|V̇O<sub>2</sub>max]] and endurance in untrained individuals<ref name="pmid20190352"/><ref name="pmid19927026"/> and improved endurance in elite cyclists<ref name="pmid17136942"/>. However, a number of other studies have shown no improvement <ref name="pmid20054739"/><ref name="pmid19679747"/><ref name="pmid20968271"/><ref name="pmid22614228"/><ref name="pmid19479626"/>. These studies have used an average of 1000mg per day (600-2000mg range) for an average of 11 days<ref name="pmid21606866"/>. Overall, these studies suggest that Quercetin may improve performance of up to 3%<ref name="pmid21606866"/>. (A 3% improvement would be 5 minutes on a 3 hour marathon, or 7 minutes on a 4 hour marathon.) In addition, it is possible that Quercetin may reduce colds (Upper respiratory tract infections) during training<ref name="pmid17805089"/>.
=Drug Interactions and Cautions=
Quercetin may interact with a large number of drugs including antibiotics and estrogen<ref name="QuerInteractions"/>. It would be prudent to talk to your doctor before taking Quercetin if you are on '''any''' medication.
=Sources of Quercetin=
It's hard to get sufficient Quercetin from natural sources. One of the better sources is apples, that provide 4.4mg/100g<ref name="QuApp"/>, but that requires you to eat 25Lb (11Kg) of apples per day, which is impractical. The most highly advertised source of Quercetin is from the FRS range of products. These products are convenient, but expensive; getting 1000mg per day would cost $3-5 per day. A more cost effective approach is to take Quercetin as a supplement. For instance [http://go.fellrnr.com/?id=35454X937677&xs=1&xcust=Quercetin&url=http%3A%2F%2Fwww.amazon.com%2FJarrow-Formulas-Quercetin-500mg-Capsules%2Fdp%2FB0013OXAE0 Jarrow Quercetin] is $12 for 50 days.
=Mechanism of Action=
How does Quercetin work? The leading proposal is that it increases the number of [http://en.wikipedia.org/wiki/Mitochondrion mitochondria] which are the parts of the cell that produce energy. This has been shown to occur in animals<ref name="pmid19211721"/>, but so far this has not been replicated in humans. A second proposal is that Quercetin works like [[Caffeine]], but this does not seem to be reasonable given that the effects of Quercetin are not immediate<ref name="pmid19020291"/>. The level of Quercetin in the blood at the time of testing is not related to the performance improvement<ref name="pmid21606866"/>.
=Recommendations=
There is sufficient evidence to make Quercetin worthy of consideration for those not taking any medications that may have adverse interactions. 1000mg per day, split into two or more doses for at least two weeks seems to be a commonly used approach in studies, but there is nothing to indicate if this is the optimum dose.
=References=
<references>
<ref name="QuerInteractions">QUERCETIN: Uses, Side Effects, Interactions and Warnings - WebMD http://www.webmd.com/vitamins-supplements/ingredientmono-294-QUERCETIN.aspx?activeIngredientId=294&activeIngredientName=QUERCETIN </ref>
<ref name="pmid19479626">{{cite journal| author=Utter AC, Nieman DC, Kang J, Dumke CL, Quindry JC, McAnulty SR et al.| title=Quercetin does not affect rating of perceived exertion in athletes during the Western States endurance run. | journal=Res Sports Med | year= 2009 | volume= 17 | issue= 2 | pages= 71-83 | pmid=19479626 | doi=10.1080/15438620902901474 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19479626 }} </ref>
<ref name="pmid22614228">{{cite journal| author=Sharp MA, Hendrickson NR, Staab JS, McClung HL, Nindl BC, Michniak-Kohn BB| title=Effects of short-term quercetin supplementation on soldier performance. | journal=J Strength Cond Res | year= 2012 | volume= 26 Suppl 2 | issue= | pages= S53-60 | pmid=22614228 | doi=10.1519/JSC.0b013e31825cf22d | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=22614228 }} </ref>
<ref name="pmid19927026">{{cite journal| author=Nieman DC, Williams AS, Shanely RA, Jin F, McAnulty SR, Triplett NT et al.| title=Quercetin's influence on exercise performance and muscle mitochondrial biogenesis. | journal=Med Sci Sports Exerc | year= 2010 | volume= 42 | issue= 2 | pages= 338-45 | pmid=19927026 | doi=10.1249/MSS.0b013e3181b18fa3 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19927026 }} </ref>
<ref name="pmid17805089">{{cite journal| author=Nieman DC, Henson DA, Gross SJ, Jenkins DP, Davis JM, Murphy EA et al.| title=Quercetin reduces illness but not immune perturbations after intensive exercise. | journal=Med Sci Sports Exerc | year= 2007 | volume= 39 | issue= 9 | pages= 1561-9 | pmid=17805089 | doi=10.1249/mss.0b013e318076b566 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=17805089 }} </ref>
<ref name="pmid17136942">{{cite journal| author=MacRae HS, Mefferd KM| title=Dietary antioxidant supplementation combined with quercetin improves cycling time trial performance. | journal=Int J Sport Nutr Exerc Metab | year= 2006 | volume= 16 | issue= 4 | pages= 405-19 | pmid=17136942 | doi= | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=17136942 }} </ref>
<ref name="pmid20190352">{{cite journal| author=Davis JM, Carlstedt CJ, Chen S, Carmichael MD, Murphy EA| title=The dietary flavonoid quercetin increases VO(2max) and endurance capacity. | journal=Int J Sport Nutr Exerc Metab | year= 2010 | volume= 20 | issue= 1 | pages= 56-62 | pmid=20190352 | doi= | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=20190352 }} </ref>
<ref name="pmid19020291">{{cite journal| author=Cheuvront SN, Ely BR, Kenefick RW, Michniak-Kohn BB, Rood JC, Sawka MN| title=No effect of nutritional adenosine receptor antagonists on exercise performance in the heat. | journal=Am J Physiol Regul Integr Comp Physiol | year= 2009 | volume= 296 | issue= 2 | pages= R394-401 | pmid=19020291 | doi=10.1152/ajpregu.90812.2008 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19020291 }} </ref>
<ref name="pmid20968271">{{cite journal| author=Bigelman KA, Fan EH, Chapman DP, Freese EC, Trilk JL, Cureton KJ| title=Effects of six weeks of quercetin supplementation on physical performance in ROTC cadets. | journal=Mil Med | year= 2010 | volume= 175 | issue= 10 | pages= 791-8 | pmid=20968271 | doi= | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=20968271 }} </ref>
<ref name="pmid19679747">{{cite journal| author=Cureton KJ, Tomporowski PD, Singhal A, Pasley JD, Bigelman KA, Lambourne K et al.| title=Dietary quercetin supplementation is not ergogenic in untrained men. | journal=J Appl Physiol | year= 2009 | volume= 107 | issue= 4 | pages= 1095-104 | pmid=19679747 | doi=10.1152/japplphysiol.00234.2009 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19679747 }} </ref>
<ref name="QuApp">USDA Database for the Flavonoid Content of Selected Foods – 2003 http://www.nal.usda.gov/fnic/foodcomp/Data/Flav/flav.pdf</ref>
<ref name="pmid21606866">{{cite journal| author=Kressler J, Millard-Stafford M, Warren GL| title=Quercetin and endurance exercise capacity: a systematic review and meta-analysis. | journal=Med Sci Sports Exerc | year= 2011 | volume= 43 | issue= 12 | pages= 2396-404 | pmid=21606866 | doi=10.1249/MSS.0b013e31822495a7 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=21606866 }} </ref>
<ref name="pmid19211721">{{cite journal| author=Davis JM, Murphy EA, Carmichael MD, Davis B| title=Quercetin increases brain and muscle mitochondrial biogenesis and exercise tolerance. | journal=Am J Physiol Regul Integr Comp Physiol | year= 2009 | volume= 296 | issue= 4 | pages= R1071-7 | pmid=19211721 | doi=10.1152/ajpregu.90925.2008 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=19211721 }} </ref>
<ref name="pmid20054739">{{cite journal| author=Ganio MS, Armstrong LE, Johnson EC, Klau JF, Ballard KD, Michniak-Kohn B et al.| title=Effect of quercetin supplementation on maximal oxygen uptake in men and women. | journal=J Sports Sci | year= 2010 | volume= 28 | issue= 2 | pages= 201-8 | pmid=20054739 | doi=10.1080/02640410903428558 | pmc= | url=http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&tool=sumsearch.org/cite&retmode=ref&cmd=prlinks&id=20054739 }} </ref>
</references>
