As practitioners at the intersection of nutrition, skincare and beauty, we know the value of compounds that influence multiple pathways in the body. Quercetin, a flavonol abundant in fruits, vegetables and whole grains, is one such compound. Its benefits go beyond being a simple antioxidant; it interacts with hormones, enzymes and even epigenetic pathways, offering a holistic tool for skin and overall health. Let’s explore its nine key roles and how they can inform your practice.
Quercetin can act as a
phytoestrogen, meaning it can influence oestrogen receptors and steroid hormone pathways. For example, studies show it can modify oestradiol production and inhibit progesterone in ovarian cells [1].
Hormonal shifts, such as those in perimenopause, can impact skin elasticity, hydration and overall appearance. Quercetin could be part of dietary strategies to support hormonal balance, with careful consideration for clients on hormone-sensitive protocols.
Known for its
potent antioxidant properties, quercetin scavenges free radicals and enhances the body’s own antioxidant enzymes (SOD, CAT, GSH-Px)[2].
Oxidative stress accelerates collagen breakdown, elastin damage and inflammatory processes. By integrating quercetin-rich foods, practitioners can support skin resilience from within.
Emerging research shows quercetin can
blunt stress-related hormone spikes, particularly cortisol [3].
Chronic stress accelerates skin ageing and disrupts the barrier function. Quercetin may help mitigate stress-driven skin concerns, complementing lifestyle and nutrition interventions.
Quercetin and similar flavonoids may inhibit the enzyme that converts testosterone to DHT. While human data is limited, this mechanism is relevant for managing androgen-influenced hair thinning, sebaceous activity and certain signs of skin ageing.
Sirtuins, like SIRT1, are proteins that regulate longevity, mitochondrial health and cellular repair. Quercetin has been shown to
activate SIRT1, supporting anti-ageing pathways [4].
Incorporating quercetin can complement skin and beauty protocols that target cellular rejuvenation.
Senescent cells accumulate with age and contribute to tissue dysfunction. Quercetin, often paired with other agents, has
senolytic properties, meaning it may help remove these aged cells [5].
This is particularly interesting for advanced anti-ageing strategies in skin health.
Glycation, the binding of sugars to proteins, stiffens
collagen and elastin, accelerating visible ageing. Quercetin has been shown to
inhibit AGE formation in vitro [6].
Including quercetin-rich foods may help maintain skin elasticity and structure.
Quercetin derivatives inhibit MAO enzymes, which degrade neurotransmitters and generate oxidative by-products [7]. While this is more neurocentric, reduced oxidative stress systemically can benefit skin health indirectly.
Quercetin can
modify histone activity and DNA methylation, affecting genes related to skin repair, inflammation and ageing [2].
This positions quercetin as a tool for practitioner protocols that integrate longevity biology and epigenetics.
Quercetin is a multi-functional nutrient that interfaces with
hormonal balance, antioxidant defence, anti-glycation, cellular longevity and skin structural support. Rather than relying solely on supplements, encouraging clients to consume
quercetin-rich whole foods aligns with a holistic, integrative approach.
Top Quercetin-Rich Foods:
- Red onions (30 mg/100 g)
- Kale and other dark leafy greens
- Berries (blueberries, cranberries)
- Apples (with skin)
- Buckwheat and other whole grains
Encourage minimal cooking to preserve flavonols and colour variety and pairing with vitamin C or healthy fats to enhance absorption.
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- Santini, S. E., Basini, G., Bussolati, S., & Grasselli, F. (2009). The phytoestrogen quercetin impairs steroidogenesis and angiogenesis in swine granulosa cells in vitro. Biology of Reproduction, 81(5), 1002–1009. https://pmc.ncbi.nlm.nih.gov/articles/PMC2693932/
- Deepika, & P. K. M. (2022). Health benefits of quercetin in age-related diseases. Molecules, 27(8), 2498. MDPI. https://www.mdpi.com/1420-3049/27/8/2498
- Kawabata, K., Kawai, Y., & Terao, J. (2010). Suppressive effect of quercetin on acute stress-induced hypothalamic–pituitary–adrenal axis activation and anxiolytic-like behavior in mice. Journal of Nutritional Biochemistry, 21(5), 374–380. https://pubmed.ncbi.nlm.nih.gov/19423323/
- Cui, Z., Han, Y., & Li, M. (2022). Therapeutic application of quercetin in aging-related diseases: From mechanisms to clinical study. Frontiers in Immunology, 13, 943321. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.943321/full
- Hwang, H. T. V., Kuchel, G. A., & Xu, M. (2018). Investigation of quercetin and hyperoside as senolytics in adult human endothelial cells. PLoS ONE, 13(12), e0190374. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0190374
- Bhuiyan, M. N. I., Hoque, M. Z., & Hossain, M. S. (2014). Quercetin inhibits advanced glycation end product formation by trapping methylglyoxal and glyoxal. Journal of Agricultural and Food Chemistry, 62(36), 9091–9097. https://pubmed.ncbi.nlm.nih.gov/28388357/
- Dhiman, P., Malik, N., & Khatkar, A. (2022). Antidepressant potential of quercetin and its glycoside derivatives: Insights into the mechanisms of action. Frontiers in Pharmacology, 13, 865376. https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.865376/full
