Part 2 of 2
Treating inflammation is a crucial aspect of managing injuries, alongside adjustments and modalities such as cold packs and compression. While short-term use of anti-inflammatory medications like ibuprofen can be helpful, they may slow healing and pose risks of side effects. One supplement worth considering is quercetin, which has garnered attention for its potential benefits in treating COVID and associated kidney injuries.
In clinical practice, quercetin is commonly used to address conditions like osteoarthritis and muscle soreness post-workout or run. Studies suggest that quercetin not only helps manage chronic inflammation but may also prevent the progression of arthritis. As a natural anti-inflammatory found in the Western diet, quercetin is best obtained from food sources due to its limited bioavailability. Some main plant sources of quercetin include capers, onions, rocket, dill, and juniper berries.
While there's no recommended daily allowance of quercetin from food, incorporating quercetin-rich foods like onions into your diet can be beneficial. Personal dietary practices such as adding red onions to salads and omelets, along with anti-inflammatory spices like turmeric, can provide a potent source of quercetin. Recipes combining quercetin-rich foods like pineapples (containing bromelain) and onions can be particularly effective.
When considering quercetin supplements, look for formulations that include bromelain or vitamin C, as these enhance absorption and potency. The typical adult dosage ranges from 250-1000 mg orally daily for up to 12 weeks, taken on an empty stomach. Quercetin supplements have been studied primarily in the short term, with rare reported side effects. However, it's essential to be aware of potential interactions with certain medications.
Based on my clinical experience spanning 15 years, both my patients and colleagues' patients have reported positive results from quercetin supplementation.
https://www.sciencedirect.com/science/article/abs/pii/S0753332216311891?via%3Dihub
Ozgen S., Kilinc O.K., Selamoglu Z. Antioxidant Activity of Quercetin: A Mechanistic Review Kuersetinin Antioksidan Aktivitesi: Mekanik Bir Derleme. Turk. J. Agric.-Food Sci. Technol. 2016;4:1134–1138.
https://www.mountsinai.org/health-library/supplement/quercetin
ความคิดเห็น