Définition
Quercetin is a flavonoid concentrated in onions, capers, apples, and berries. It has anti-inflammatory, antihistamine, and senolytic properties. In research contexts it has been studied as a compound that selectively eliminates senescent cells — a leading target of longevity science.
Quercetin is one of the most abundant flavonoids in the human diet. It works through multiple mechanisms: direct free radical scavenging, Nrf2 activation, NF-κB inhibition, stabilization of mast cells (producing antihistamine effects), and mild zinc ionophore activity (helping zinc enter cells, supporting immune function).
The senolytic angle is what has drawn the most recent longevity interest. A 2015 Aging Cell paper by Zhu et al. identified quercetin as part of a senolytic combination that selectively kills senescent cells in preclinical models. Subsequent research has continued to investigate quercetin's role in reducing senescent cell burden — particularly relevant as senescent cell accumulation drives inflammaging.
Dietary quercetin is found in onions (especially red and purple varieties), capers (the densest food source), apples, berries, kale, and cocoa. Bioavailability of dietary quercetin is moderate — absorption is improved when consumed with fat and with certain other flavonoids. Supplemental quercetin is typically dosed at 500–1000mg daily for anti-inflammatory support, though higher doses are used in specific research protocols. Quercetin phytosome (Quercefit) has higher bioavailability than standard forms.
For women, quercetin is practically useful in several contexts: seasonal allergies (the antihistamine effect is meaningful), inflammatory burden related to perimenopausal transition, and as part of a broader polyphenol-rich diet associated with slower epigenetic aging. The food-first approach — eating onions, berries, apples, and capers regularly — covers most of the practical benefit; supplementation is reserved for specific therapeutic goals.
Termes associés
Ava Longevity · Built on the Ava Method · MMXXV