Taking Quercetin: Dosage, Tips, and Other Considerations

Jemanje kvercetina: Odmerjanje, nasveti in druge upoštevanja

Kvercetin je močan flavonoid, antioksidant, ki ga najdemo v sadju, zelenjavi in žitih. Antioksidanti so znani po tem, da se borijo proti poškodbam, ki jih povzročajo prosti radikali, kar je dokazano pri preprečevanju številnih kroničnih bolezni.

Ta članek vam bo povedal vse, kar morate vedeti o dopolnjevanju s kvercetinom, vključno z odmerjanjem, potencialnimi koristmi in varnostnimi vidiki.

Kvercetin - Odmerjanje

Priporočeni odmerek kvercetina se lahko razlikuje glede na posamezne potrebe in zdravstvena stanja. Glede na trenutne znanstvene raziskave pa je splošno priporočeni dnevni odmerek med 500 mg in 1.000 mg

Najboljši načini jemanja kvercetina

Kvercetin se primarno nahaja v številnih rastlinskih živilih, kot so:

  • brokoli,
  • čebula,
  • jabolka,
  • peteršilj,
  • žajbljev čaj,
  • rdeče vino.²

Dejansko se uvršča na prvo mesto med običajnimi prehranskimi flavoni. To pomeni, da lahko že z uživanjem prehrane, bogate s sadjem in zelenjavo, povečate svojo dnevno količino kvercetina.

Kvercetinovi dodatki pa so na voljo v različnih oblikah, vključno s kapsulami, tabletami in praški. Vendar pa je bilo ugotovljeno, da se kvercetin sam po sebi slabo absorbira, zato večina dodatkov vsebuje dodane spojine, ki maksimizirajo njegovo absorpcijo.

Tukaj je nekaj priporočil, kako jemati kvercetinove dodatke:

  • Vzemite ga s hrano: Jemanje kvercetina s hrano lahko izboljša njegovo absorpcijo. Še posebej koristno je, če ga kombinirate z obrokom, ki vsebuje zdrave maščobe, saj je kvercetin topen v maščobah.³⁻⁴
  • Razdelite odmerke: Deljenje odmerka na manjše odmerke čez dan lahko izboljša absorpcijo in ohrani stalne ravni v krvnem obtoku.
  • Vzemite ga z vitaminom C: Študije kažejo, da lahko vitamin C poveča učinkovitost kvercetina.⁴⁻⁵
Kvercetin - Stranski učinki

Na splošno se jemanje kvercetina šteje za varno, če se jemlje v priporočenih odmerkih do 12 tednov. Vendar pa lahko višji odmerki (več kot 1000 mg) povzročijo stranske učinke, kot so:

  • glavoboli,
  • želodčne težave,
  • mravljinčenje.⁶
Zaključne besede

Kvercetin se nahaja v številnih živilih in ga lahko pridobimo bodisi skozi prehrano ali s pomočjo dodatkov. Kljub temu pa je koristno, da se pred začetkom jemanja kvercetinovih dodatkov posvetujete z vašim zdravstvenim strokovnjakom, da zagotovite, da je primeren za vaše individualne zdravstvene potrebe.

Viri:

  1. National Institute of Diabetes and Digestive and Kidney Diseases. (2020, March 28). Quercetin. LiverTox - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK556474/.
  2. Cione, Erika & La Torre, Chiara & Cannataro, Roberto & Caroleo, Maria & Plastina, & Gallelli, Luca. (2019). Quercetin, Epigallocatechin Gallate, Curcumin, and Resveratrol: From Dietary Sources to Human MicroRNA Modulation. Molecules. 25. 63. Retrieved July 31,  2024 from https://www.researchgate.net/publication/338142867_Quercetin_Epigallocatechin_Gallate_Curcumin_and_Resveratrol_From_Dietary_Sources_to_Human_MicroRNA_Modulation.
  3. John-Baptiste, K. (2022, June 6). When to take Quercetin, Berberine and TMG. Retrieved February 7, 2023, from NMNBIO website: https://nmnbio.co.uk/blogs/news/when-to-take-quercetin-berberine-and-tmg.
  4. Kaşıkcı, M., & Bağdatlıoğlu, N. (2016). Bioavailability of quercetin. Current Research in Nutrition and Food Science Journal, 4(Special-Issue-October), 146–151. https://doi.org/10.12944/crnfsj.4.special-issue-october.20.
  5. National Center for Biotechnology Information (2024). PubChem Compound Summary for CID 5280343, Quercetin. Retrieved July 31, 2024 from https://pubchem.ncbi.nlm.nih.gov/compound/Quercetin.
  6. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167.
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