Research
Micronutrients & recovery
Quercetin supplementation at 1000 mg/day for >7 days accelerates recovery of muscle function and reduces muscle soreness and oxidative stress after intense exercise.
If you engage in intense exercise that causes muscle damage, taking 1000 mg of quercetin daily for at least 7 days (up to 12 weeks) may help reduce muscle soreness and speed up recovery. This is generally considered safe for young adults.
ModerateSupportsMEDIUM confidence
Q supplementation accelerated recovery of muscle function and significantly decreased muscle soreness 0/24 h after exercise (SMD: -1.33; p = 0.03), creatine kinase levels 24/48 h after exercise (SMD: -1.15; p = 0.02), and post-exercise oxidative stress (SMD: -0.92; p = 0.03).
Why this rating
Systematic review and meta-analysis of 13 RCTs, but with high heterogeneity (I2 > 80%) and risk of bias concerns.
Source
Quercetin supplementation promotes recovery after exercise-induced muscle damage: a systematic review and meta-analysis of randomized controlled trials
Daniel Rojano Ortega et al. · Biology of Sport · 2022
Meta-analysis · 13 studiesCited 12×
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