Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a healthcare professional or a registered dietitian before making significant changes to your diet or starting any supplementation.

Introduction

Myricetin is a naturally occurring flavonoid found in a variety of plant foods. It has been studied for its antioxidant and anti-inflammatory activities, and research is ongoing to understand its potential roles in supporting health. While often less recognized than some other phytochemicals, myricetin is present in many commonly consumed fruits, vegetables, herbs, and beverages. This article summarizes current knowledge on myricetin’s functions, dietary sources, and practical ways to include it in your diet.

Role in the Body

Specific Functions

Myricetin is classified as a flavonoid and exhibits free-radical scavenging activity in laboratory settings. By neutralizing certain reactive oxygen species (ROS), it may help maintain cellular components such as lipids, proteins, and DNA under experimental conditions.

In vitro studies indicate that myricetin can modulate enzymes involved in inflammatory pathways, including cyclooxygenase (COX) and lipoxygenase (LOX). These findings suggest a potential to influence inflammatory mediator production, though the clinical relevance requires further investigation.

Laboratory research also shows interactions between myricetin and signaling kinases such as PI3K/Akt and MAPK, which are implicated in cell growth and survival. These effects have been observed in cell culture models and have not been confirmed as therapeutic in humans.

Preclinical studies have reported that myricetin may affect glucose uptake in muscle cells by influencing GLUT4 translocation. These findings warrant additional research to determine impacts on metabolic health in human populations.

Effects of Deficiency

Myricetin is not designated as an essential nutrient, and there is no defined deficiency syndrome. However, diets low in flavonoid-containing foods may exhibit reduced total antioxidant intake. Observational studies have associated low flavonoid consumption with higher markers of oxidative stress and inflammation, but causal relationships have not been established.

Dietary Sources

Best Food Sources

• Berries (e.g., blueberries, cranberries, blackberries)

• Red grapes and other dark-colored fruits

• Onions, especially red and purple varieties

• Green tea and black tea

• Parsley and cilantro

• Nuts such as walnuts and almonds

Supplementation

Whole foods are the preferred source of myricetin, as they provide dietary fiber and other phytochemicals. Supplements containing 50–100 mg of myricetin per capsule are available, often combined with quercetin or rutin. Before beginning any supplement, review potential interactions—particularly with medications affecting blood clotting or glucose metabolism—and consult a healthcare professional.

Health Benefits

Research on myricetin includes cell culture, animal models, and a limited number of human studies. Reported findings include:

1. Cardiovascular Markers: In a small clinical trial, myricetin supplementation was associated with reductions in LDL oxidation and slight improvements in endothelial function, though larger studies are needed to confirm cardiovascular outcomes.

2. Glucose Metabolism: Animal studies and in vitro experiments have shown that myricetin may enhance insulin signaling and glucose uptake in muscle cells. Human data are limited, and more research is required to establish effects on blood sugar control.

3. Neuroprotective Activity: In rodent models, myricetin has been observed to cross the blood-brain barrier and reduce oxidative damage in neural tissues. These preclinical findings have not yet been translated into clinical recommendations.

4. Anti-Cancer Effects (In Vitro): Laboratory studies report that myricetin can induce apoptosis in certain cancer cell lines, including breast and colon cells. These in vitro results do not imply efficacy or safety in humans.

5. Inflammatory Pathways: Preclinical work indicates that myricetin can inhibit pro-inflammatory mediators such as TNF-α and IL-1β in cell and animal models. The specific impact on human inflammatory conditions remains under study.

6. Antiviral Activity (Preliminary): Early in vitro research suggests myricetin may interfere with viral enzymes for influenza and herpes simplex viruses. Clinical relevance has yet to be established.

Daily Requirements

No Recommended Dietary Allowance (RDA) exists for myricetin. Typical dietary intake of flavonoids varies widely; observational data suggest average myricetin intake ranges from 10 to 50 mg per day with a plant-rich diet. Some epidemiological studies associate higher flavonoid intake with lower markers of oxidative stress and inflammation, but causality is unproven.

Consider factors that may affect your intake and utilization of flavonoids:

• Age and energy needs (antioxidant requirements may differ across life stages)

• Health status (chronic conditions may influence dietary recommendations)

• Dietary composition (combining flavonoid-rich foods with healthy fats can aid absorption)

Tips for Incorporation

Here are simple ways to include myricetin-containing foods in daily meals:

• Start your day with a berry smoothie: blend blueberries, spinach, and a cooled green tea infusion.

• Add red onions or fresh parsley to salads, salsas, and omelets for color and flavor.

• Enjoy a cup of green or black tea mid-morning with a handful of nuts.

• Include red grapes as a snack or, if appropriate, a small glass of red wine with dinner.

• Sprinkle chopped almonds or walnuts over yogurt, oatmeal, or roasted vegetables.

• Experiment with herbal infusions: steep parsley or cilantro leaves in hot water, cool, and serve over ice.

• When cooking sauces or soups, deglaze pans with a splash of green tea or red wine to enhance flavor.

Conclusion

Myricetin is one of many dietary flavonoids under investigation for its antioxidant and anti-inflammatory properties. While laboratory and animal studies provide insight into potential mechanisms, clinical evidence remains limited. Incorporating a variety of fruits, vegetables, teas, and nuts into a balanced diet can contribute to overall flavonoid intake. Further research is needed to clarify myricetin’s role in human health and to establish specific dietary recommendations.

Emphasizing a diverse, plant-rich eating pattern ensures intake of myricetin along with other beneficial phytochemicals, supporting overall nutritional quality and well-being.