Myricetin is a naturally occurring plant compound that has garnered increasing interest as a dietary supplement.
Understanding Myricetin
Myricetin is a type of flavonol, which belongs to a larger group of plant compounds known as flavonoids. It functions as a pigment in plants, contributing to their vibrant colors. It features a flavonol backbone with six hydroxyl groups that are responsible for its antioxidant capabilities.
This compound is naturally present in many common dietary sources. Berries such as cranberries and blueberries are notable sources, as are grapes, particularly the red and purple varieties. Vegetables like kale, onions (especially red onions), and garlic also contain myricetin. Furthermore, it can be found in various herbs and teas, including green tea.
Health Benefits of Myricetin
Myricetin exhibits antioxidant properties, which help to combat free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress, potentially leading to cellular damage over time. Myricetin effectively neutralizes these harmful molecules, protecting cells from damage.
The compound also demonstrates anti-inflammatory effects. Inflammation is a natural immune response, but chronic inflammation can contribute to various health issues. Myricetin has been shown to reduce the production of pro-inflammatory molecules by inhibiting certain enzymes involved in the inflammatory process.
Myricetin’s potential extends to cardiovascular health, where it may support blood vessel function. Research suggests it can help maintain healthy blood pressure and lipid levels. It may also help ameliorate insulin resistance and high blood pressure.
Regarding neuroprotective effects, myricetin has shown preclinical activities in protecting brain cells from oxidative stress and inflammation. It has been investigated for its potential in conditions like Alzheimer’s, Parkinson’s, and Huntington’s diseases. These protective actions contribute to its broader role in supporting brain health.
Myricetin also influences blood sugar regulation. It has been observed to have a hypoglycemic effect, potentially by inhibiting enzymes involved in carbohydrate digestion and glucose transport, and by enhancing insulin secretion. Studies suggest that it can improve insulin sensitivity and glucose uptake into target organs by elevating GLUT4 expression.
Supplementing with Myricetin
Myricetin supplements are typically available in capsule form. While there is no universally established dosage, research studies have generally used doses ranging from 100 mg to 600 mg per day. For general health support, a daily dose of around 100-200 mg may be considered, with higher doses sometimes explored for specific conditions under medical supervision.
Myricetin is generally considered safe when consumed through whole foods and juice concentrates. However, at higher doses found in supplements, some mild digestive discomfort, such as bloating or nausea, has been reported, particularly if taken on an empty stomach. Rare allergic reactions like rashes or itching may occur in individuals sensitive to plant flavonoids.
It is important to be aware of potential drug interactions. Myricetin may affect the metabolism of certain medications, especially those processed by the liver. It has been shown to potentially alter the effectiveness of drugs, including anticoagulants and anti-inflammatory medications. Myricetin can also bind to iron, which might reduce iron absorption, potentially posing a risk for individuals with normal or low iron levels.
Choosing high-quality supplements is important, and consulting a healthcare professional before starting any new supplement is always advised. This is particularly relevant for individuals with pre-existing health conditions or those taking other medications, to discuss potential interactions and appropriate dosages.