Inflammation is a natural and necessary part of a healthy immune response. When the body detects an injury or invading pathogen, inflammation kicks in to help fight off the problem. But in some cases—like with certain severe COVID-19 infections—that immune response becomes dysregulated. Instead of helping, it turns harmful.
This is where something called a “cytokine storm” comes into play. It’s an overreaction of the immune system, where too many immune cells and signaling molecules are released too quickly. This intense response can lead to serious complications, including Acute Respiratory Distress Syndrome (ARDS), making it harder to breathe and, in the worst cases, contributing to life-threatening pneumonia.
What increases the risk of this overreaction? Conditions like chronic inflammation, leaky gut, diabetes, obesity, and other health issues can make it harder for the immune system to respond appropriately. That’s why supporting a balanced, healthy immune system—not just a strong one—is essential.
There are certain nutrients that help strengthen immune function and reduce inflammation without overstimulating the system. Quercetin is one of them.
What is Quercetin?
Quercetin is a naturally occurring compound known for its anti-inflammatory and antiviral properties. It’s found in foods like red onions, apples, berries, green tea, and buckwheat. Many people also turn to quercetin for seasonal allergies, as it’s been shown to help ease allergy symptoms thanks to its ability to stabilize histamines.
Beyond allergies, quercetin has demonstrated antiviral activity across a range of viruses. It’s currently being studied for its potential to inhibit COVID-19, particularly its ability to interfere with how the virus attaches to and enters cells. In fact, research teams at the University of Tennessee and Oak Ridge National Laboratories ran computer simulations to test which natural compounds might block the virus from binding to the body’s cells. Quercetin was ranked among the top five most promising options.
The virus gains entry into cells by binding to something called the ACE2 receptor. Once inside, it replicates quickly, especially targeting the lungs. Anything that might help block this entry point could be helpful in limiting the virus’s spread in the body. Quercetin shows promise here.
How to Use Quercetin
Quercetin is often taken as a supplement in doses ranging from 500 mg to 1,000 mg daily. It’s frequently combined with bromelain, a digestive enzyme, and vitamin C to enhance absorption. It’s relatively inexpensive and widely available. While formal clinical trials for COVID-19 are still ongoing, quercetin’s broad antiviral properties—and its track record with viruses like Ebola and Zika—make it a worthwhile addition to any immune support routine.
Importantly, quercetin doesn’t overstimulate the immune system. So, even without conclusive results for COVID-19, it remains a safe supplement with multiple potential health benefits.
Of course, quercetin is just one piece of the puzzle. Other key strategies help support immune health and lower the risk of excessive inflammation:
Prioritize Sleep
Getting less than five hours of sleep per night significantly raises the risk of infection—by as much as 350%, according to one study. Poor sleep also raises inflammation levels, which can contribute to more severe immune reactions. Supporting restful sleep with a consistent bedtime routine or a small dose of melatonin may help.
Manage Stress
Chronic stress disrupts immune function and raises inflammation. Limiting exposure to distressing news, spending time outside, exercising, meditating, and practicing deep breathing are all ways to help regulate stress and protect immunity.
Include Zinc
Zinc plays an important role in limiting viral activity and may help block viruses—including coronaviruses—from entering cells. It’s also known to reduce the severity and duration of the common cold. A daily dose of 15–30 mg is generally recommended.
Don’t Overlook Vitamin C
Vitamin C supports immune response and helps control inflammation. It’s been shown to shorten the duration and intensity of viral infections, including common cold viruses and even pneumonia. Since it’s water-soluble, the body doesn’t store it, so taking it regularly is important. Most people can tolerate higher doses, especially when taken throughout the day.
Supporting a balanced immune system involves more than just one supplement—it’s about daily habits, nutritional support, and lowering inflammation where possible. When combined, these strategies help the body respond more effectively to challenges—without tipping into overreaction.
