KESUM, Proven Efficacy in Hypertension.
Based on the scientific
literature, the flavonoid quercetin shows significant potential for helping to
control hypertension through several biological mechanisms. Its effectiveness
can indeed be influenced by lifestyle factors, much like you've described.
Here is a summary of how
quercetin works to manage blood pressure and how lifestyle factors interact
with its effects:
|
Mechanism of
Action |
How it Works to
Lower Blood Pressure |
Supporting
Evidence |
|
Antioxidant &
Anti-inflammatory
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
Reduces oxidative
stress & chronic inflammation, which are known to damage blood vessels
and increase blood pressure. |
Human trials show
reduced inflammation markers
https://www.healthline.com/nutrition/quercetin
animal studies
support vascular protection
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
|
ACE Inhibition
https://pmc.ncbi.nlm.nih.gov/articles/PMC3991028/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
Inhibits
Angiotensin- Converting Enzyme (ACE), similar to a class of common blood
pressure drugs, leading to relaxed blood vessels |
Found to reduce ACE
activity and mRNA expression in research sitting
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
|
Improved
Endothelial Function
https://pmc.ncbi.nlm.nih.gov/articles/PMC3991028/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
Enhances the
function of the endothelium (blood vessel lining), improving its ability to
produce nitric oxide, a compound that relaxes blood vessels |
Human and animal
studies show improved endothelial-dependant vasodilation
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
|
Modulation of Renal
Sodium Handling
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
Influence ion
transporters in the kidney (specifically NKCC 1 and ENaC), which can reduce
sodium reabsorption and lower blood volume. |
Demonstrated in
animal models of volume-expanded hypertension
https://pmc.ncbi.nlm.nih.gov/articles/PMC6155806/
|
Clinical Evidence and
Lifestyle Interactions.
The effectiveness of
quercetin is not just theoretical; it's supported by human clinical trials and
can be impacted by your daily habits.
Proven Efficacy in
Hypertension: Multiple randomized, double-blind,
placebo-controlled studies (the gold standard in clinical research) have
concluded that quercetin supplementation lowers blood pressure in individuals
with hypertension. One key study found that taking 730 mg of quercetin per day
for 28 days significantly reduced systolic and diastolic blood pressure in
stage 1 hypertensive patients, but had no effect on those with
pre-hypertension. Another analysis suggested that doses over 500 mg per day for
more than eight weeks are needed to see a significant effect.
Interaction with Your
Lifestyle Factors:
'quarcetin' - contorl blood pressure, daily 2.5 to 3 liter (6 weeks).
·
Sodium Intake: Quercetin has demonstrated
a particular benefit in models of volume-expanded hypertension, which is often
driven by high sodium intake. It helps lower blood pressure in this context by
promoting sodium loss in the urine (natriuresis) and relaxing blood vessels.
·
Sleep: While your question links a lack of
sleep to higher blood pressure, the evidence suggests quercetin itself is not a
cause of insomnia. One study on ROTC cadets found that 6 weeks of quercetin
supplementation had no effect on sleep quality. Some research even indicates
that quercetin's stress-reducing properties could indirectly support better
sleep.
·
Water Intake: The search results do not
provide a direct link between quercetin and high water intake (2.5-3 liters
daily). However, maintaining good hydration is universally recognized as
beneficial for cardiovascular health and may support the overall blood
pressure-lowering environment that quercetin contributes to.
Important Considerations
for Use
Before considering
quercetin supplements, keep the following points in mind:
·
Consult Your Doctor: It is crucial to
speak with a healthcare professional before starting any new supplement.
Quercetin can interact with certain medications, including some antibiotics and
blood pressure drugs. A doctor can help determine if it's appropriate for you
and safe to use alongside your current medications.
·
Dosage and Bioavailability: Typical
supplemental dosages used in studies range from 150 to 1000 mg per day.
Quercetin has relatively low bioavailability on its own, so supplements are
often formulated with other compounds like vitamin C or bromelain to enhance
absorption.
·
Dietary Sources: You can also increase
your intake through diet. Excellent sources of quercetin include capers,
onions, cocoa powder, cranberries, apples, broccoli, green tea, and berries.
The scientific evidence 💎 strongly supports
the conclusion that quercetin can play an important role as a natural
therapeutic agent in controlling and lowering elevated blood pressure. Its
multi-targeted action working as an antioxidant, ACE inhibitor, and endothelial
function enhancer makes it a compelling complementary approach.
‘Systolic and Diastolic’
The first number is your
systolic pressure that's the force of the blood flow when blood is pumped out
of the heart. The second number is your diastolic pressure, which is measured
between heartbeats when the heart is filling with blood. Your blood pressure
changes throughout the day based on your activities. 25 Apr 2024
Component |
Relationship
to Hypertension & BDNF |
Supporting
Evidence |
|
Quercetin.
|
YES. Shown to lower
blood pressure in hypertensive individuals and has documented
cardioprotective effects.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8301140/
https://pubmed.ncbi.nlm.nih.gov/17951477/
|
Human
clinic trials show significant reduction in systolic and diastolic blood
pressure.
|
|
BDNF |
YES. Brain –
Derived Neurotrophic Factor is linked to cardiovascular protection, and
quercetin has been shown to increase it in animal studies https://pmc.ncbi.nlm.nih.gov/articles/PMC8301140/
|
Quercetin
exerted antidepressant and cardioprotective effects in mice, linked to
increased BDNF https://pmc.ncbi.nlm.nih.gov/articles/PMC8301140/
|
|
Garlic |
YES.
Recognized for cardioprotective properties, but primarily attributed to
sulfur-containing like allicin and ajoene, not quercetin |
Garlic
is a reliable source of various bioactive compounds with antihypertensive and
cardioprotective activities |
|
Kesum |
While it likely contains quercetin (common in plats), BDNF, cognitive performance https://www.biotropicsmalaysia.com/research/clinical-study-biokesum
|
|
Quercetin is a Promising Agent for Hypertension: The most direct evidence comes from a human clinical trial, which found that supplementation with 730 mg of quercetin per day for 28 days significantly reduced systolic and diastolic blood pressure in patients with Stage 1 hypertension. It's important to note that this effect was not observed in individuals with pre-hypertension. This suggests quercetin's antihypertensive effect is more pronounced in .established hypertension.
What this means for you (Practical
Takeaways).
·
For Hypertension Management: The evidence
supports quercetin as a potential complementary approach for managing stage 1
hypertension. Effective doses in studies are typically high (e.g., 500-730 mg
per day), which is difficult to achieve through diet alone and often requires
supplementation.
·
Dietary Sources of Quercetin: To increase
your dietary intake of quercetin, you can focus on richer sources such as
capers, onions, apples, red grapes, broccoli, green tea, and buckwheat.
Crucial Precautions:
Before considering quercetin supplements, it is essential to consult with your
doctor or a healthcare professional. They can advise you on an appropriate
dosage and, most importantly, ensure it does not interact with any existing blood
pressure medications or other drugs you may be taking.
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