Category Archives: Supplements

Quercetin

Amidst the Covid19 shutdown

Many people with chronic pain disorders found it difficult to get in to see their doctors and get their regular treatments. I was one of those people.

Botox sessions were cancelled and pain medications were difficult to obtain. My neurologist was away for almost two months and all of his appointments were cancelled or rescheduled.

I stumbled upon a supplement while searching for natural allergy relief as this has been an unusually rough allergy season as well, and given the virus its best not to be coughing or sneezing if one can manage their symptoms. So I purchased something on Amazon that contained several ingredients that seemed very favorable to me and had really great reviews.

What I did not know at the time of purchase was how much one of the ingredients in that supplement was going to be of great benefit to my migraine headaches!

I have not needed to use any pain medications either prescription or over the counter in over three week. I have only had  a handful of mild migraines since I have been taking the supplement.

Quercetin is a powerful Antioxident

I had no knowledge of this when I purchased the Stinging Nettle and Quercetin “Allergy” remedy that had such good reviews on Amazon, but it got me searching for studies done on Quercetin.

The numerous studies that I found ranged from its benefits on allergies to its uses in destroying certain cancer cells as well as its immune boosting properties. There are even studies on a synthetic version of quercetin being tested for use with epilepsy due to the fact that natural quercetin is short acting due its water soluble nature.

I am not going to post all the many many links to the various studies, but I will quote this study here:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/

“In vitro and some animal models have shown that quercetin, a polyphenol derived from plants, has a wide range of biological actions including anti-carcinogenic, anti-inflammatory and antiviral activities”

(Do feel free to search the many studies out there, its mind blowing to be perfectly honest! Just use the search bar at the top of that study and put Quercetin in there and explore.)

Foods High in Quercetin

The following list comes from this article:

https://www.superfoodly.com/quercetin-foods/

Food Scientific Name Quercetin Content (mg per 100g dry or 100 mL liquid) Source
1. Capers, fresh Capparis spinosa 233.84 16
2. Capers, canned Capparis spinosa 172.55 16
3. Lovage leaves, raw Levisticum officinale 170.0 16
4. Elderberry juice concentrate Sambucusspp. 108.16 16
5. Dock, raw Rumex spp. 86.2 16
6. Radish leaves Raphanus raphanistrum subsp. sativus 70.37 16
7. Wild rocket Diplotaxis tenuifolia 66.19 16
8. Dill weed, fresh Anethum graveolens 55.15 16
9. Cilantro, fresh Coriandrum sativum 52.9 16
10. Banana peppers, raw Capsicum annuum 50.63 16
11. Fennel leaves, raw Foeniculum vulgare 48.8 16
12. Juniper berries Juniperus communis 46.61 16
13. Mexican oregano Lippia graveolens 42.0 16
14. Yellow onion, cooked (winter harvest) Allium cepa L. 41.9 17
15. Red onions, raw Allium cepa L. 39.21 16
16. Carob flour Ceratonia siliqua 38.78 16
17. Radicchio Cichorium intybus 31.51 16
18. Red leaf lettuce Lactuca sativa L. var. crispa 30.6 17
19. Spring onions, red bulb portion Allium cepa L. 30.6 16
20. Watercress, raw Nasturtium officinale 29.99 16
21. Hartwort leaves Tordylium apulum 29.3 16
22. Ancho peppers Capsicum annuum 27.6 16
23. Elderberrines Sambucus spp. 26.77 16
24. Hawthorn leaves Crataegus monogyna 24.1 16
25. Asparagus, cooked Asparagus officinalis L. 23.6 17
26. Kale, raw Brassica oleracea 22.58 16
27. Okra, raw Abelmoschus esculentus 20.97 16
28. Bee pollen n/a 20.95 16
29. Cocoa powder Theobroma cacao 20.0 18
30. Apples (skin only) Malus genus 19.36 16
31. Chia seeds, raw Salvia hispanica 18.42 16
32. Moringa Moringa oleifera 16.65 16
33. Saskatoons Amelanchier canadensis 16.64 16
34. Annual sow thistle, leaves Sonchus oleraceus 16.0 16
35. Serrano peppers, raw Capsicum anuum 15.98 16
36. Buckwheat Fagopyrum esculentum Moench 15.38 16
37. Hot green chili peppers, raw Capsicum annuum 14.7 16
38. Cranberries Vaccinium oxycoccos 14.0 18
39. Goji berries, dried Lycium barbarum 13.6 16
40. Red spring onions, leaves Allium cepa L. 12.6 16
41. Black diamond plums, raw with peel Prunus domestica 12.45 16
42. Romaine lettuce Lactuca sativa L. var. longifolia 12.0 17
43. Yellow onion, cooked (summer harvest) Allium cepa L. 11.0 17
44. Scallions Allium cepa or Allium
fistulosum
10.68 16
45. Red leaf lettuce, winter harvest Lactuca sativa L. var. crispa 10.3 18
46. Tarragon, fresh Artemisia dracunculus 10.0 16
47. Green chili pepper, cooked Capscicum annuum L. 9.9 18
48. Sweet potato leaves, cooked Ipomoea batatas 9.84 16
49. Mustard greens, raw Brassica juncea 8.8 16
50. Arugula Eruca sativa 7.92 16
51. Blueberries Vaccinium spp. 7.67 16
52. Sea buckthorn Hippophae rhamnoides 7.58 16
53. Red Swiss chard, raw Beta vulgaris subsp. Vulagaris 7.5 16
54. Lingonberries Vaccinium vitis-idaea 7.4 18
55. Oregano, fresh Origanum vulgare 7.3 16
56. Red kidney beans, boiled Phaseolus vulgaris 6.82 16
57. Chicory greens, raw Cichorium intybus 6.49 16
58. Long yellow peppers, raw Capsicum annuum 6.45 16
59. Figs Ficus carica 5.47 16
60. Yardlong bean, cooked Vigna unguiculata ssp. sesquipedalis 5.3 16
61. Jalepeno peppers, raw Capsicum anuum 5.07 16
62. Turmeric, steamed Curcuma
longa
4.92 16
63. Chives, raw Allium schoenoprasum 4.77 16
64. Acerola Malpighia emarginata 4.74 16
65. Brussels sprouts, cooked Brassica oleracea 4.33 16
66. Green leaf lettuce Lactuca sativa var. crispa 4.16 16
67. Tomato products without added salt, canned (average) n/a 4.12 16
68. Apples, all varieties (fruit with skin) Malus genus 4.01 16
69. Spinach, raw Spinacia oleracea 3.97 16
70. Tart or sour cherry juice Prunus cerasus 3.88 16
71. Blackberries Rubus spp. 3.58 16
72. Cherry tomatos Solanum lycopersicum 3.3 17
73. Broccoli, raw Brassica oleracea var. italica 3.26 16
74. Bay leaves, fresh Laurus nobilis 3.19 16
75. Concord grapes Vitis vinifera 3.11 16
76. Snap green peas, raw Pisum sativum 2.73 16
77. Butterhead lettuce Lactuca sativa var. capitata 2.73 16
78. Regular green tea, brewed Camellia sinensis 2.69 16
79. Collard greens, raw Brassica oleracea var. viridis 2.57 16
80. Cayenne peppers, raw Capsicum annuum 2.48 16
81. Broccoli raab, raw Brassica ruvo 2.25 16
82. Green bell peppers Capsicum annuum 2.21 16
83. White Swiss chard, raw Beta vulgaris subsp. vulagaris 2.2 16
84. Romaine lettuce Lactuca sativa var. logifolia 2.2 16
85. Black tea, brewed Camellia sinensis 2.19 16
86. Japanese green tea, brewed Camellia sinensis 2.1 17
87. Applesauce, canned Malus genus 2.0 16
88. Garlic, raw Allium sativum 1.74 16
89. Apricots, raw Prunus armeniaca 1.63 16
90. Pistachio nuts, raw Pistacia vera 1.46 16
91. Red potatoes with skin, baked Solanum tuberosum 1.43 16
92. Iceberg lettuce Lactuca sativa var. capitata 1.42 16
93. Oolong tea, brewed Camellia sinensis 1.3 16
94. Cherries Prunus avium L. 1.2 17
95. Strawberries Fragaria X ananassa 1.11 16
96. Apples, all varieties (fruit without skin) Malus genus 1.05 16
97. Broccoli raab, cooked Brassica ruvo 1.05 16
98. Red raspberries Rubus spp. 1.05 16
99. Red grapes Vitis vinifera 1.04 16
100. Red wine n/a 1.04 16
Sources: USDA Special Interest Databases on Flavonoids (16)
Nishimuro H, Ohnishi H, Sato M, et al. Estimated daily intake and seasonal food sources of quercetin in Japan. (17)
Larson AJ, Symons JD, Jalili T. Quercetin: A Treatment for Hypertension? A Review of Efficacy and Mechanisms. (18)

I do not claim that this will help with all migraine types or all chronic pain disorders but given the many things Quercetin is being studied for it is definitely a supplement worthy of mentioning and worth adding to your diet.

Yours in Health and Wellness,

Kristeen Anne Smart  (Formerly Kristeen Anne Kish)

CAMTC Certified Massage Therapist

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