Quercetin and Allergy Season: Quercetin’s Role in Reducing Allergy Symptoms
Are you one of the over 60 million adults in the US that suffer from seasonal allergies? From sneezing and water eyes to congestion and runny noses, allergy symptoms are no fun. And in some cases, they can take a major toll on our mental well-being and general quality of life.
While we have various types of allergy medicine options that provide some allergy relief, they aren’t always effective, and they do have side effects. The choices aren’t great.
Natural remedies for seasonal allergies have been of interest for many years. In fact, we have evidence that some flavonoids and polyphenols, aka antioxidants, can help calm the immune system and reduce allergy symptoms.
Quercetin is one such polyphenol. Many studies have touted its potential benefits for those who suffer from seasonal allergies.
But what is quercetin exactly, and how does it work? Should you be taking quercetin to quell your seasonal allergies? Read on to find out.
What is Quercetin?
Quercetin is one of the most abundant flavonoids in food. Found in the highest concentrations in onions and shallots, quercetin foods also include many plant sources such as berries, apples, grapes, cruciferous veggies, certain types of tea, and even wine.1
It’s estimated that a healthy diet rich in fruits, vegetables and tea could offer well over 50 mg of quercetin per day, but on average most Americans are getting less than 10 mg per day. Asian and European countries don’t fare much better, consuming somewhere around 16-18 mg per day.2
As a flavonoid, quercetin has many anti-inflammatory properties. In fact, research suggests quercetin may help reduce the risks for cancer, diabetes, high blood pressure, obesity and even Alzheimer’s disease, but its role in reducing allergy symptoms has received the most attention.2
How Does Quercetin Help Allergy Symptoms?
While quercetin wears a lot of hats as a strong antioxidant, its role in reducing allergy symptoms is perhaps one of the most exciting.
Typically, allergy symptoms start when our immune system overreacts to the environment around us. When we inhale pollen, for example, some people’s bodies will make specific antibodies to help eliminate it.
Once these antibodies are activated, they trigger other cells, namely masts cells and basophils, to release histamine. It’s histamine that then leads to allergy symptoms.
Histamine can cause symptoms such as:
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Watery eyes
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Runny nose
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Coughing
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Redness and swelling
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Skin rashes
This is where quercetin comes to the rescue.
Quercetin benefits people who suffer from allergies by preventing the release of histamine from mast cells and basophils, and symptoms then decrease. Basically, quercetin acts like a natural antihistamine.1
How to Take Quercetin: Quercetin Foods or Quercetin Supplements?
We know that many foods have quercetin naturally. That begs the question, are quercetin foods enough to prevent allergy symptoms? And how much quercetin per day do we need?
While a healthy diet is always important, research so far seems to suggest food is not enough. One paper reported that the lowest dose needed to reduce allergy symptoms was 25 mg per day of quercetin.3
And we know, most Americans are not getting nearly this much. While a really healthy diet could be enough, it seems that most of us are just not doing that.
Having an easy supplement on hand, such as Body Kitchen’s Mega NAC + Quercetin, could be a good solution.
It goes without saying that a diet full or quercetin rich foods is still a good idea for overall health, but a quercetin supplement might be a good add-on during those tough allergy months.
Are Quercetin Supplements Safe?
While 25 mg per day seems to be the minimum needed to reduce allergy symptoms, most research studies use much higher dosages, ranging from 200 mg per day up to 1,000 mg per day. Studies suggest up to 1,000 mg per day is safe for most people.4
However, it’s important to note that really high doses can be harmful.
Researchers mention that in larger amounts quercetin may act more like a pro-oxidant, which is exactly the opposite of an antioxidant.4 For that reason, people should try and stick to the dose recommended by their healthcare provider or the minimum dose that seems to work best for them. More is not always better!
What is the Best Quercetin Supplement?
As with anything, do your research when it comes to supplements. Dosages and products vary widely.
There are numerous companies making quercetin supplements. Verify you are buying from a reputable company and double check the amount and how often you should take it.
Body Kitchen’s Mega NAC + Quercetin is a great fit, combining NAC, which has also been studied for use with allergies, and a highly absorbable form of quercetin. Take 2 capsules per day for optimal relief.
Additionally, always store in a cool, dry place. Antioxidants are delicate and can break down if exposed to heat or moisture.
What Else Can We Do for Seasonal Allergies?
While supplements can be helpful, don’t overlook many simple steps you can use to reduce seasonal allergies.5
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Limit outside exposure and/or wear a mask on days with high pollen count.
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Keep windows closed and consider using an air filter in your home.
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Wash your clothes and clean your house regularly.
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Try using a cold compress for itchy eyes.
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Consider a humidifier to regular moisture levels indoors.
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Gradually add more quercetin-rich foods to your diet on a consistent basis.
The Bottom Line
Seasonal allergy symptoms can put a huge damper on your Spring. But you have some tools to fight back.
Find foods high in quercetin that you enjoy and add them to your diet daily. If this doesn’t provide enough relief, think about adding a supplement like Body Kitchen’s Mega NAC + Quercetin for targeted relief from allergy symptoms.
Remember, always ask your healthcare practitioner if starting a quercetin supplement during allergy season might be a good next step.
And don’t look overlook all the other simple ways you can reduce allergy exposure, both in your home and out.
With a few tweaks to your diet and lifestyle, and maybe a little quercetin supplement support, you can reclaim those allergy-prone months and live them to the fullest.