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Quercetin

Men's Fitness, May, 2005 by Christopher R. Mohr

WHAT IT DOES One of the most powerful antioxidants around, quercetin fights cell-damaging free radicals and helps maintain proper blood flow throughout the body. Early studies suggest it is also part of the body's first line of defense against cardiovascular disease and certain cancers, and may even ease muscle pain after an especially hard workout.

WHY YOU NEED MORE

The only place most guys get quercetin is through fruits and vegetables--but even if you're eating salad all day, the doses of quercetin you're getting are probably way too small to be beneficial. That's bad news, since animal studies have shown that critters that got large doses of quercetin were better protected against oxidative stress and premature aging than animals given larger levels of other antioxidants.

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WHERE TO GET IT

Apple skin is the food with the single highest level of quercetin--an average of four milligrams per small apple. Tea, onions, berries, and red wine are also decent sources, although all pale in comparison to supplements, which typically offer about 500 mg per serving. The best option? Keep eating right, and top off your quercetin reserves with up to 1,500 mg of the supplement each day.

Quercetin

Men's Fitness, May, 2005 by Christopher R. Mohr

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