A study from 2023 study published in Biology of Sport, titled “Quercetin supplementation promotes recovery after exercise-induced muscle damage: a systematic review and meta-analysis of randomized controlled trials” from researchers from Spain examined if quercetin supplementation affects muscle damage, muscle soreness and biochemical markers of inflammation after intense exercise.
Quercetin, a natural flavonoid found abundantly in apples, onions, berries, and tea, is usually associated with its antioxidant and anti-inflammatory benefits for general health, including cardiovascular support and allergy relief. Recently, however, quercetin is gaining recognition for its potent health benefits—particularly in exercise recovery. A systematic review and meta-analysis published in Biology of Sport in 2023 assessed quercetin’s impact on muscle damage, soreness, and inflammation following intense exercise, yielding promising results.
What the Research Explored
Researchers analyzed thirteen randomized controlled trials with 249 participants, ranging from sedentary individuals to well-trained athletes. These studies primarily involved supplementation with 1000 mg of quercetin daily for periods ranging from seven days up to 12 weeks, exploring its effects on muscle recovery after various exercise-induced muscle damage protocols.
Significant Recovery Benefits
The analysis highlighted quercetin’s effectiveness in accelerating muscle recovery and reducing muscle soreness within 24 hours post-exercise. Participants supplementing with quercetin experienced significantly less muscle soreness and showed quicker restoration of muscle function compared to placebo groups. Moreover, biochemical markers such as creatine kinase, indicative of muscle damage, significantly decreased 24 to 48 hours after exercise in the quercetin group.
How Quercetin Aids Recovery
Quercetin exhibits powerful antioxidant properties, making it particularly effective at reducing oxidative stress—a key factor in exercise-induced muscle damage. It enhances antioxidant capacity, neutralizes free radicals generated during intense physical activity, and stabilizes cell membranes, thereby limiting muscle fiber damage. Additionally, quercetin’s anti-inflammatory properties reduce inflammation markers such as TNF-α and IL-6, which typically spike after strenuous exercise.
Optimal Dosage and Safety
Most studies supported a daily supplementation of 1000 mg as safe and effective, especially when taken for at least one week. Even short-term or single-dose supplementation showed promising effects, though regular use provided the most consistent benefits. Importantly, the review confirmed that supplementation with quercetin at these dosages was safe, with minimal side effects reported.
Dr Hunt’s Opinion
Quercetin supplementation effectively accelerates muscle recovery, reduces muscle soreness, and lowers biochemical markers of muscle damage and oxidative stress following intense exercise, making it potentially useful for intense training.