This is part 2 of our review of a new article published in the January 2022 edition of Nutrients, a peer reviewed journal on nutrition. The literature review by Tanabe el al summarized research on four supplements (curcumin, tart cherry, beetroot, and quercetin) that may help prevent and attenuate exercise induced muscle damage and DOMS (delayed onset muscle soreness) due to their anti-inflammatory and/or antioxidant effects. Part 2 of the review covers Beetroot and Quercetin.
Beetroot
Summary (Tanabe et al): Beetroot contains betalain, an antioxidant containing analgesic properties. The research results reviewed in the article demonstrated mixed results on whether beetroot juice (the form used in the underlying studies) reduces markers of inflammation, oxidative stress, and muscle damage.
Nutrify Notes: Three of the eight beetroot studies examined in this article included female athletes. These three studies also demonstrated mixed results which could be, in part, related to differences in the acute vs chronic nature of the supplement dosage across the studies. For example, no impact was observed on markers of muscle damage or inflammation with an acute dose (24 hours) of the supplement while some impact was detected using a 7 day dose (muscle damage) or 4-week dose (oxidative stress). In other recently published research by Stander et al, an acute dose of beetroot also did not impact recovery markers in male and female marathoners. So, until there is more evidence that beetroot supplementation can improve markers of muscle damage, inflammation, DOMS or oxidative stress, save your money.
Quercetin
Summary (Tanabe et al): Quercetin is a flavonoid that has anti-inflammatory and antioxidant properties. However, research studies have not found quercetin to be an effective anti-inflammatory but did find it may improve markers of muscle damage. Additionally, the effects of quercetin may be improved when co-ingested with Vitamin C or mango leaf extract.
Nutrify Notes: Interestingly, while the studies reviewed in Tanabe et al did not find quercetin to be an effective anti-inflammatory as a stand-alone supplement, in studies where it was combined with other supplements like Omega 3’s, it did have anti-inflammatory properties. However, this seems likely due to the inclusion of the Omega 3 supplements. Additionally, two of the five studies examined in the article included women and demonstrated mixed results. Specifically, one study did not show a benefit for Quercetin supplementation on markers of muscle damage, inflammation, or oxidative stress but the second study, when combined with another supplement derived from mango leaf extract, demonstrated some improvement in reported DOMS. Unfortunately, we were not able to locate any additional, recent research on the efficacy of Quercetin in female athletes so if you are looking for a supplement to help with muscle soreness, the evidence does not currently support using Quercetin for this purpose.
Nutrify believes in a “food first” approach to nutrition. However, safe, quality and competition legal supplements can play a key role in a holistic sports nutrition plan. Schedule a complementary 15’ consultation to learn more.
Note: If you are using supplements or considering them, always discuss supplement intake with a qualified medical professional as supplements may interact with medications, exacerbate health conditions, or cause side effects if not used properly.
Sources:
Tanabe Y, Fujii N, Suzuki K. Dietary Supplementation for Attenuating Exercise-Induced Muscle Damage and Delayed-Onset Muscle Soreness in Humans. Nutrients. 2022; 14(1):70. https://doi.org/10.3390/nu14010070
Stander, Z., Luies, L., van Reenen, M. et al. Beetroot juice — a suitable post-marathon metabolic recovery supplement?. J Int Soc Sports Nutr 18, 72 (2021). https://doi.org/10.1186/s12970-021-00468-8
