Quercetin is a plant pigment in the flavonoid group, found in shallots, apples and many fruits and vegetables · It is talked about as an antioxidant and for immune care, and is often paired with “zinc” in supplements · Why are they paired, and what is the realistic picture? · Here is a full summary
Antioxidant
rich in it
working together
Quercetin is a flavonoid (a group of phytochemicals) that acts as an antioxidant in plants · When we eat colourful fruits and vegetables, we usually get quercetin along with them · Research is interested in its role in oxidative stress and inflammation
1 What quercetin does
- Antioxidant — helps manage oxidative stress in cells
- Linked to the inflammatory response — there are test-tube studies on modulating inflammation
- Of interest for allergies/the airways — some research looks at its effect on histamine release, but more evidence is still needed
2 Why quercetin is often paired with zinc
In many supplement formulas, you will see quercetin paired with zinc (Zinc) · The idea is that quercetin may help support the transport of zinc into cells (acting like an “ionophore” in test-tube research), while zinc itself is a mineral the immune system and skin need · So the two are seen as working together
⚠️ This idea comes mostly from preliminary research · Quercetin and zinc are health-care helpers, not medicines, and have no effect in preventing or treating infections
💡 Did you know? Lipo Zn is zinc in liposomal form (Liposovit-Zn), paired with quercetin — designed for good absorption and to work together as described above · suitable for people who want to look after their skin and immunity · Thai FDA 26-1-10867-5-0059 · A dietary supplement, not a medicine, with no effect in treating acne or skin diseases
3 Which foods give you quercetin
| Food | Notes |
|---|---|
| Shallots/onions | One of the richest sources of quercetin |
| Apples (with the peel) | Much of the quercetin is in the peel |
| Berries, red grapes | A wide variety of flavonoids |
| Green tea, broccoli | Extra everyday sources |
4 The realistic picture
Quercetin from food is part of eating a healthy variety of colourful fruits and vegetables · Concentrated supplements may suit some people, but check the amount and choose an absorbable form · Most importantly, do not see it as a miracle cure
References
- Li Y, et al. Quercetin, Inflammation and Immunity. Nutrients.
- Dabbagh-Bazarbachi H, et al. Zinc ionophore activity of quercetin. J Agric Food Chem.
- NIH / PubChem — Quercetin.
💡 Looking for a helper? Read next: Zinc for acne: which brand is best — choose wisely 👉