Is Quercetin the Missing Piece in Your Healthy Aging Puzzle?

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Welcome to the 40thru99 podcast. Healthcare research and news to help you age better. This podcast is for information purposes. It is not medical advice.

Consult your health practitioner before making any changes to your medications, diet, or lifestyle.

Tom: 00:00:18

Hey, everyone, and welcome back. Today we're diving into something that I know a lot of you are interested in.

Jane: 00:00:25

Oh, yeah.

Tom: 00:00:25

Aging well.

Jane: 00:00:26

Okay.

Tom: 00:00:27

Specifically, we're going to explore this natural compound called quercetin.

Jane: 00:00:33

Right.

Tom: 00:00:33

That's been generating some buzz.

Jane: 00:00:35

It has.

Tom: 00:00:36

You know, for those of us in the 40 to 99 club, finding ways to stay healthy and vibrant as we age. Yeah, that's a top priority, right?

Jane: 00:00:44

Absolutely.

Tom: 00:00:45

So we're going to unpack the science behind quercetin and see if it lives up to the hype.

Jane: 00:00:49

All right.

Tom: 00:00:49

I'm excited about this one.

Jane: 00:00:50

Yeah, me too.

Tom: 00:00:51

So what's interesting about quercetin is that it's found in a lot of foods you probably already enjoy.

Jane: 00:00:56

Yeah, it's a flavonoid, which is a type of antioxidant that gives fruits and vegetables their vibrant colors.

So think of things like apples, berries, onions, even tea.

Tom: 00:01:11

Really?

Jane: 00:01:11

Yeah.

Tom: 00:01:12

Wow. So if I'm already eating those foods, I'm getting quercetin?

Jane: 00:01:15

You are.

Tom: 00:01:15

That's good to know. But why all the excitement around this? What makes it so special, especially for those of us who are, shall we say, a bit more seasoned?

Jane: 00:01:24

Well, think of it this way. As we age, our cells experience more wear and tear from things like environmental toxins and just the natural processes of life.

This damage is caused by unstable molecules called free radicals. So imagine them like tiny rust spots forming on the metal of a car. Over time, that rust can weaken the car's structure.

Similarly, free radicals can damage our cells.

Tom: 00:01:52

Wow.

Jane: 00:01:53

Leading to inflammation and contributing to age related diseases.

Tom: 00:01:57

So is that where antioxidants like quercetin come in?

Jane: 00:02:00

Exactly.

Tom: 00:02:00

They act like rust proofing for ourselves. Yeah.

Jane: 00:02:02

They neutralize those free radicals.

Tom: 00:02:03

Okay.

Jane: 00:02:04

Which is why it's getting so much attention in the world of healthy aging.

Tom: 00:02:07

So I've heard that quercetin has benefits beyond just being a powerful antioxidant. What else is going on here?

Jane: 00:02:15

Yeah, you're right. It's not just about fighting free radicals. Quercetin has shown some promise in addressing some key concerns that become even more relevant as we get older.

Tom: 00:02:24

Okay.

Jane: 00:02:25

For instance, it has significant anti inflammatory properties.

Tom: 00:02:29

And we know that chronic inflammation is linked to so many health problems, right?

Jane: 00:02:33

Oh, absolutely.

Tom: 00:02:34

Yeah.

Jane: 00:02:34

Think about conditions like heart disease, arthritis, even certain types of cancer.

Tom: 00:02:40

Wow.

Jane: 00:02:41

Inflammation plays a big role. And what's fascinating is that quercetin seems to act on a very specific pathway in our cells.

Tom: 00:02:48

Oh.

Jane: 00:02:49

Called nfkb, which is like a master regulator of inflammation.

Tom: 00:02:54

So by acting on that pathway, quercetin might help to turn down the dial on inflammation throughout the body.

Jane: 00:03:00

That's the idea.

Tom: 00:03:01

That's incredible.

Jane: 00:03:02

It's definitely an area of active research, and the results so far are very promising.

Tom: 00:03:06

Okay.

Jane: 00:03:07

And there's more. Studies suggest that quercetin might also have antiviral properties ...

Tom: 00:03:10

... which is especially important as we get older. Because our immune systems aren't as robust as they used to be.

Jane: 00:03:17

Exactly.

It appears that quercetin may interfere with the ability of certain viruses to replicate, including some of the viruses that cause the common cold and flu.

Tom: 00:03:27

Okay. So quercetin is a powerful antioxidant. It fights inflammation, and it might even help our immune systems fend off those pesky viruses.

It sounds like a real triple threat.

Jane: 00:03:38

It does.

Tom: 00:03:38

Especially for those of us in the 40 to 99 age group.

Jane: 00:03:41

Yep.

Tom: 00:03:42

What else have you uncovered?

Jane: 00:03:43

Well, one of the most compelling areas of research is quercetin's potential anti cancer benefits.

Tom: 00:03:50

Really?

Jane: 00:03:51

Again, it's important to emphasize that the research is ongoing.

Tom: 00:03:54

Right.

Jane: 00:03:54

But early studies have shown that quercetin might inhibit the growth of certain cancer cells.

Tom: 00:04:00

That's certainly intriguing.

Jane: 00:04:01

Yeah.

Tom: 00:04:02

Is there any evidence to suggest that it can work in conjunction with traditional cancer treatments?

Jane: 00:04:07

There are some studies that suggests that it might even enhance the effectiveness of certain chemotherapy drugs, but more research is definitely needed to confirm this.

Tom: 00:04:17

Okay.

Jane: 00:04:18

But still, it's a promising avenue of exploration, wouldn't you say?

Tom: 00:04:21

Absolutely. It sounds like quercetin has the potential to be a real game changer.

Jane: 00:04:27

Yeah.

Tom: 00:04:27

Especially for those of us who are looking for natural ways to support healthy aging.

But I know a lot of our listeners are probably wondering if I want to get more quercetin, should I just load up on onions and berries, or are supplements the way to go?

Jane: 00:04:43

That's a great question and one we'll dig into a little bit later.

Tom: 00:04:46

Okay. Awesome.

Jane: 00:04:47

Yeah. Well, you can certainly boost your quercetin intake through your diet by incorporating more quercetin rich foods.

But one of the challenges with quercetin is that it's not very bioavailable.

Tom: 00:04:59

Okay.

Jane: 00:04:59

Meaning our bodies don't absorb it as easily as some other nutrients.

Tom: 00:05:03

So even if I'm eating, like, a mountain of blueberries.

Jane: 00:05:07

Right.

Tom: 00:05:07

My body might not be getting all the quercetin it could.

Jane: 00:05:11

Exactly. So while diet is important.

Tom: 00:05:15

Okay.

Jane: 00:05:16

Supplementation can be a good way to ensure you're getting a consistent and higher dose.

Tom: 00:05:21

That makes sense, but I'm always a little bit wary of supplements.

Jane: 00:05:25

Yeah.

Tom: 00:05:25

Are there any downsides or risks to consider with quercetin supplements?

Jane: 00:05:29

As with any supplement.

Tom: 00:05:31

Yeah.

Jane: 00:05:31

It's always best to proceed with caution.

Tom: 00:05:33

Okay.

Jane: 00:05:34

Talk to your doctor before adding quercetin to your routine. Especially if you have any underlying health conditions or are taking medication, there's always a chance of interactions.

Tom: 00:05:45

That's a good reminder.

Jane: 00:05:46

Yeah.

Tom: 00:05:47

It's easy to forget that even natural supplements can interact with medications.

Jane: 00:05:51

Oh, absolutely.

Tom: 00:05:52

Yeah.

Jane: 00:05:53

And while quercetin is generally considered safe, some people might experience mild side effects.

Tom: 00:05:59

Like what?

Jane: 00:06:00

Like headaches or stomach upset.

Tom: 00:06:02

So starting with a lower dose and seeing how your body reacts is probably a good approach.

Jane: 00:06:08

That's a sensible strategy. Now, going back to the bioavailability issue.

Tom: 00:06:13

Yeah.

Jane: 00:06:13

There's some exciting research happening.

Tom: 00:06:15

Oh, really?

Jane: 00:06:16

On ways to enhance quercetin absorption.

Tom: 00:06:19

Oh. Tell me more. This is what I love about these deep dives.

Jane: 00:06:22

Yeah.

Tom: 00:06:22

Always something new to learn.

Jane: 00:06:24

Researchers are finding that certain combinations might be key.

Tom: 00:06:27

Okay.

Jane: 00:06:27

For example, combining quercetin with bromelain, an enzyme found in pineapple.

Tom: 00:06:33

Pineapple.

Jane: 00:06:33

Seems to boost its absorption.

Tom: 00:06:35

So maybe a pineapple and berry smoothie with a quercetin supplement is the ultimate healthy aging concoction?

Jane: 00:06:42

It's certainly a delicious way to potentially increase absorption.

Tom: 00:06:46

Okay.

Jane: 00:06:47

And another promising combination is quercetin with vitamin C.

Tom: 00:06:53

Vitamin C? That's interesting. I know. It's great for immune support.

Jane: 00:06:55

Right.

Tom: 00:06:56

But I never realized it could impact quercetin absorption.

Jane: 00:06:59

It seems that vitamin C might enhance the way our bodies utilize quercetin.

Tom: 00:07:04

Really? Huh.

Jane: 00:07:05

Isn't that fascinating?

Tom: 00:07:06

It is. It really is. It highlights how interconnected things are in our bodies.

Jane: 00:07:10

It does.

Tom: 00:07:11

So what I'm hearing is that if we're looking to age well, quercetin is a nutrient worth considering.

Jane: 00:07:17

Yeah.

Tom: 00:07:18

Either by increasing our intake of quercetin rich foods, experimenting with these absorption boosting combinations, or exploring supplementation. Always in consultation with our doctor, of course.

Jane: 00:07:31

Of course. Always.

Tom: 00:07:32

Right.

So speaking of individual needs, let's talk a bit more about how quercetin's benefits might specifically address some of the common concerns of people in the 40 to 99 age group.

Jane: 00:07:46

All right.

Tom: 00:07:47

You know. Yeah, I know. For me, staying mentally sharp is a big one.

Jane: 00:07:50

Yes. Cognitive function is often top of mind as we get older.

Tom: 00:07:55

For sure.

Jane: 00:07:55

And while more research is needed, there are some early studies suggesting that quercetin might have neuroprotective properties.

Tom: 00:08:02

So it could potentially help protect our brain cells from damage and maybe even support memory and cognitive function.

Jane: 00:08:09

That's the hope.

Tom: 00:08:10

Wow.

Jane: 00:08:10

It seems that quercetin's anti inflammatory and antioxidant effects might extend to the brain. Potentially protecting against age related cognitive decline.

Tom: 00:08:20

That's incredibly encouraging.

Jane: 00:08:22

It is.

Tom: 00:08:23

What about joint health? I know a lot of people experience joint pain and stiffness as they get older.

Jane: 00:08:27

Yeah.

Tom: 00:08:28

Could quercetin play a role there?

Jane: 00:08:29

Well, remember how we talked about quercetin's powerful anti inflammatory effects?

Tom: 00:08:34

Yeah.

Jane: 00:08:35

That's where it might come into play for joint health.

Tom: 00:08:37

Okay.

Jane: 00:08:38

Some preliminary studies suggest that quercetin could help reduce joint pain and inflammation associated with osteoarthritis.

Tom: 00:08:45

So it might be a natural way to support joint comfort and mobility as we age?

Jane: 00:08:49

That's what the research is suggesting. Yeah.

Tom: 00:08:51

That's fantastic news. It is for anyone who wants to stay active and enjoy life without being limited by aching joints.

Jane: 00:08:58

Exactly.

Tom: 00:08:59

And of course we can't forget about energy levels.

Jane: 00:09:01

Right.

Tom: 00:09:02

It's natural for our energy to fluctuate as we age, but many people find that their overall vitality isn't what it used to be.

Jane: 00:09:10

Yeah, I think we've all felt that.

Tom: 00:09:12

I know I have for sure. Yeah.

Jane: 00:09:14

Well, quercetin might have a role to play here as well.

Tom: 00:09:16

Okay.

Jane: 00:09:17

Remember, it's an antioxidant and it helps protect our cells from damage. This protection, combined with its potential to enhance mitochondrial function.

Tom: 00:09:26

Mitochondrial function?

Jane: 00:09:27

The powerhouses of our cells ... could contribute to sustained energy levels.

Tom: 00:09:32

So it's not just about fighting fatigue. It's about supporting our cells' ability to produce energy efficiently. Exactly. This is all incredibly promising.

Jane: 00:09:41

It is.

Tom: 00:09:42

But with all this talk about quercetin's potential, I'm curious, what are some of the limitations of the current research? What do we still need to learn?

Jane: 00:09:52

That's a very important question.

While the preliminary findings are exciting, we need more large scale, long term studies to confirm these benefits and determine optimal dosages and delivery methods.

Tom: 00:10:07

So it's still early days in terms of really understanding quercetin's full potential?

Jane: 00:10:12

It is. And it's important to remember that quercetin isn't a magic bullet.

Tom: 00:10:18

Right.

Jane: 00:10:18

It's not going to suddenly reverse the aging process.

Tom: 00:10:21

Of course not. But it sounds like it could be a valuable tool in our healthy aging arsenal.

Jane: 00:10:25

Absolutely.

Tom: 00:10:26

Alongside other healthy habits like a balanced diet, regular exercise, stress management and quality sleep.

Jane: 00:10:33

You hit the nail on the head. It's all about a holistic approach to well being.

Tom: 00:10:38

Absolutely. So as we wrap up this deep dive into Quercetin, what's The one key takeaway you want our listeners to remember.

Jane: 00:10:45

I think the takeaway here is quercetin is a fascinating compound with a lot of potential, especially when it comes to healthy aging. It's not a miracle cure, but it's a powerful antioxidant with intriguing anti inflammatory, antiviral, and even potential anti cancer properties.

And for those of us in the 40thru99 age group, those benefits could be really relevant as we navigate the challenges and opportunities of aging.

Tom: 00:11:16

What I think is so exciting is that there's still so much to learn about quercetin.

Jane: 00:11:20

Oh, for sure.

Tom: 00:11:21

Absolutely.

Jane: 00:11:21

The research is ongoing.

Tom: 00:11:22

Right.

Jane: 00:11:23

And I have no doubt that we'll be hearing much more about quercetin in the years to come.

Tom: 00:11:27

So for our listeners who are intrigued by quercetin and want to explore it further, where would you suggest they start?

Jane: 00:11:34

Well, the first step is always to talk to your doctor.

Tom: 00:11:37

Okay.

Jane: 00:11:37

They can help you assess whether quercetin is right for you and guide you on dosage and any potential interactions.

Tom: 00:11:44

That's such an important reminder.

: 00:11:46

It is.

Tom: 00:11:46

Don't just self prescribe based on what you hear on a podcast.

Jane: 00:11:49

No, never.

Tom: 00:11:50

Yeah.

Jane: 00:11:50

Personalized health is key.

Tom: 00:11:52

Okay.

Jane: 00:11:53

So if your doctor gives you the green light, you can start experimenting with increasing your intake of quercetin rich foods.

Tom: 00:12:00

Okay.

Jane: 00:12:01

Remember those options we talked about?

Tom: 00:12:03

Yeah.

Jane: 00:12:03

Apples, berries, onions, even tea.

Tom: 00:12:06

And pineapple.

Jane: 00:12:07

And pineapple. Don't forget about combining quercetin with Bromelyn or vitamin C.

Tom: 00:12:13

I'm definitely going to be adding more pineapple to my shopping list. And if you're looking for a more concentrated dose, there are quercetin supplements available.

Just be sure to choose a reputable brand and follow the recommended dosage.

Jane: 00:12:25

Exactly. And one final thought I'd like to leave our listeners with. Don't underestimate the power of small, consistent steps.

Even simple changes to your diet or lifestyle can have a huge impact on your health and well being over time.

Tom: 00:12:40

So true. It's not about overhauling your entire life overnight.

Jane: 00:12:45

No.

Tom: 00:12:45

It's about making sustainable choices that support your long term health goals.

Jane: 00:12:49

Exactly. And remember, aging is a natural and beautiful process.

It's not something to fear, but to embrace with curiosity and a commitment to living each day to the fullest.

Tom: 00:13:02

Beautifully said, so to all our amazing listeners out there.

Jane: 00:13:05

Yeah.

Tom: 00:13:05

Keep learning, keep exploring. And kept those questions coming.

Jane: 00:13:09

Yes.

Tom: 00:13:09

Until next time, stay curious and stay well.

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This episode was sponsored by Muscadinex.

The Muscadine is America's strongest source of grape, resveratrol and other age better molecules. Please go to the Show Notes for links to the research used in this podcast.