What is the optimal dosage of quercetin?

Kakšen je optimalni odmerek kvercetina?

Kvercetin, močan antioksidant, ki ga najdemo v različnih vrstah sadja, zelenjave in prehranskih dopolnil, je pridobil pozornost zaradi svojih potencialnih koristi za zdravje. Vendar pa je določitev pravega odmerka lahko izziv.

V tem članku raziskujemo dejavnike, ki vplivajo na vnos kvercetina, in ponujamo smernice za določitev optimalne količine za vaše zdravje.

Prehranski viri kvercetina

Vključitev hrane, bogate s kvercetinom, v vašo prehrano je naraven način pridobivanja tega antioksidanta. Vendar pa se natančna količina razlikuje glede na vrsto in količino zaužite hrane.

Čebula je med najbogatejšimi viri prehranskih flavonoidov, ki jih lahko zaužijete, saj zagotavlja 28,4–48,6 miligramov (mg) kvercetina na 100 g

Drugi viri kvercetina vključujejo sadje in zelenjavo, kot so:

  • grozdje,
  • jagode,
  • češnje,
  • brokoli,
  • in citrusi.²
Priporočen odmerek za dopolnitev

Kvercetinska prehranska dopolnila so na voljo v različnih oblikah, kot so kapsule in praški, ter ponujajo koncentrirano obliko antioksidantov.

Priporočeni odmerki se običajno gibljejo med 500 in 1000 mg dnevno.³ Vendar pa se kvercetin slabo absorbira v telesu, zato dodatki pogosto vključujejo dodatne spojine, kot so vitamin C ali prebavni encimi (kot je bromelain), ki pomagajo telesu bolje absorbirati kvercetin.

Poleg tega nekatere študije predlagajo, da kombinacija kvercetina z drugimi flavonoidnimi dopolnili, kot so resveratrol, genistein in katehin, lahko pozitivno vpliva na njegovo absorpcijo.⁴

Pod zdravniškim nadzorom je bil kvercetin varno uporabljen v odmerkih do 1 grama dnevno za obdobje 12 tednov.⁵ Ni dovolj dokazov, da bi vedeli, ali je varen za dolgotrajno uporabo (daljšo od 12 tednov).

Preden vključite kvercetinska prehranska dopolnila v svojo rutino, se posvetujte z zdravstvenim strokovnjakom. Lahko vam ponudijo personalizirane nasvete glede na vaše zdravstveno stanje, obstoječa zdravila in morebitne interakcije.

Končne besede

Jemanje kvercetina zahteva prefinjen pristop. Sprejemanje raznolike, z rastlinami bogate prehrane je temeljni korak, ki ga dopolnjuje premišljena uporaba prehranskih dopolnil, ki jih vodi posameznikove zdravstvene cilje. Doseganje pravega ravnovesja, skupaj s strokovnimi nasveti, omogoča posameznikom, da izkoristijo potencialne koristi kvercetina in hkrati dajejo prednost svojemu splošnemu zdravju in dobremu počutju.

Ne pozabite, da so zmernost, premišljenost in personaliziran pristop temelji za odklepanje pozitivnih učinkov tega močnega antioksidanta.

Viri:

  1. Nishimura, M., Muro, T., Kobori, M., & Nishihira, J. (2019). Effect of Daily Ingestion of Quercetin-Rich Onion Powder for 12 Weeks on Visceral Fat: A Randomised, Double-Blind, Placebo-Controlled, Parallel-Group Study. Nutrients, 12(1), 91. https://doi.org/10.3390/nu12010091.
  2. Anand David, A. V., Arulmoli, R., & Parasuraman, S. (2016). Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid. Pharmacognosy reviews, 10(20), 84–89. https://doi.org/10.4103/0973-7847.194044.
  3. Jin, F., Nieman, D. C., Shanely, R. A., Knab, A. M., Austin, M. D., & Sha, W. (2010). The variable plasma quercetin response to 12-week quercetin supplementation in humans. European journal of clinical nutrition, 64(7), 692–697. https://doi.org/10.1038/ejcn.2010.91.
  4. Pignatelli, P., Pulcinelli, F. M., Celestini, A., Lenti, L., Ghiselli, A., Gazzaniga, P. P., & Violi, F. (2000). The flavonoids quercetin and catechin synergistically inhibit platelet function by antagonizing the intracellular production of hydrogen peroxide. The American journal of clinical nutrition, 72(5), 1150–1155. https://doi.org/10.1093/ajcn/72.5.1150.
  5. Quercetin: MedlinePlus Supplements. (n.d.). 
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