When it comes to natural immune system and allergy support, two nutrients can make a noticeable difference: quercetin and zinc. Whether you're looking for natural antiviral support, help managing inflammation, or a simple way to stay well year-round, this powerful pair has you covered.
Let’s explore what makes quercetin and zinc so special – and why combining them in one high-quality supplement could be the wellness upgrade your body’s been waiting for.
What is Quercetin?
Quercetin is a plant compound known as a ‘flavonoid’ found in many colourful fruits, vegetables, herbs, and spices, such as apples, berries, onions, turmeric, and kale. It’s one of nature’s most powerful antioxidants, helping your body combat oxidative stress and stay in balance.1
What Does Quercetin Do?
- Provides immune system support by modulating the activity and production of certain immune cells, helping to balance inflammatory responses and enhance the body's natural defences 2
- Acts as an anti-inflammatory to help reduce symptoms of inflammation and allergies 2
- Increases antioxidant protection, defending cells from everyday damage that leads to a process known as oxidative stress 1
- Reduces allergy symptoms thanks to its anti-histamine action, stabilising the mast cells that are responsible for releasing histamine 3
- Enhances anti-viral activity to support the body’s natural defences 4
What Is Zinc and How Does It Help Immunity?
Zinc is an essential trace mineral that needs to be consumed regularly in the diet to maintain healthy levels. It plays a key role in hundreds of biological processes, but its role in immune health is what it’s most well-known for. Even a mild zinc deficiency can leave your immune system vulnerable, so ensuring consistent intake through diet and supplements (where necessary) is essential.
Why Zinc Matters:
- Essential for immune cell function and is even responsible for aiding in immune cell development 5
- Supports wound healing and skin integrity 6
- Plays a role in DNA repair and cell growth 7
- Helps the immune system in the fight against invading pathogens 5
- Supports preconception health in healthy females 7
- Provides support for healthy reproductive hormones in males 8
Quercetin + Zinc are Better Together
Here’s where things get exciting: quercetin and zinc aren’t just good on their own – they have been clinically proven to work synergistically for even better health outcomes.
How do they work together? Quercetin acts as a zinc ionophore—helping transport zinc across cell membranes and into cells. This enhances zinc’s potency and cellular activity, allowing it to better support antiviral and immune-regulating functions. This is the key reason for their well-documented synergistic relationship, especially in immune support.
To break it down further:
- Zinc is essential for immune function but it has limited ability to enter cells on its own.
- Quercetin, as a natural ionophore, facilitates zinc's entry into cells.
- Once inside the cell, zinc can inhibit viral replication and support intracellular immune pathways more effectively.
Quercetin essentially helps "unlock" the door for zinc, allowing it to work more efficiently within the body, particularly at the cellular level.
Why Try Quercetin & Zinc Together?
- Immune system strength – with recent clinical studies showing enhanced anti-viral immune support, which provides immune defence during cold and flu season 9
- Natural inflammation control 3
- Support for allergies 3
- Reduced inflammation and allergies
- Enhanced antioxidant defence against oxidative stress from environmental pollutants, poor diet, stress and other damaging influences 1
Why Supplement Quality Matters
Choosing a high-quality formula with the right forms and doses of quercetin and zinc ensures your body can absorb and use them effectively.
What to look for:
- Zinc citrate – gentle on digestion and easily absorbed
- Quercetin dihydrate – proven bioavailability
- Evidence-based doses for noticeable results
- Consider liposomal quercetin and zinc for quick absorption and utilisation
The synergy between quercetin and zinc goes beyond immune support—it highlights the power of targeted, well-formulated nutrition that works with the body, not against it. By combining these nutrients in their most bioavailable forms, this duo supports cellular resilience, helps reduce inflammation, and promotes overall wellbeing.
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This article was written by Sophia Power, a Clinical Nutritionist.
References:
- Mlcek, J., et al. (2016). Quercetin and its anti-allergic immune response. Molecules, 21(5):623. https://www.mdpi.com/1420-3049/21/5/623
- Xu, D., et al. (2019). Antioxidant activities of quercetin and its complexes for medicinal application. Molecules, 24(6):1123. https://www.mdpi.com/1420-3049/24/6/1123
- Jafarinia, M., et al. (2020). Quercetin with the potential effect on allergic diseases. Allergy, Asthma & Clinical Immunology, 16(26). https://link.springer.com/article/10.1186/s13223-020-00434-0
- Gansukh, E., et al. (2021). New insights into antiviral and cytotoxic potential of quercetin and its derivatives – A biochemical perspective. Food Chemistry, 334: 127508. https://www.sciencedirect.com/science/article/abs/pii/S0308814620313704
- Maares, M., et al. (2016). Zinc and immunity: An essential interrelation. Archives of Biochemistry and Biophysics, 611:58-65. https://www.sciencedirect.com/science/article/abs/pii/S0003986116300741
- Lin, P.H., et al. (2017). Zinc in wound healing modulation. Nutrients, 10(1):16. https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/
- Marino Donangelo, C., et al. (2012). Maternal zinc intake and homeostatic adjustments during pregnancy and lactation. Nutrients, 4(7): 782-798. https://www.mdpi.com/2072-6643/4/7/782
- Zečević, N., et al. (2025). Association between zinc levels and the impact of its deficiency on idiopathic male infertility: An up-to-date review. Antioxidants, 14(2):165. https://www.mdpi.com/2076-3921/14/2/165#:~:text=Zinc
- Imran, M., et al. (2022). The therapeutic and prophylactic potential of quercetin against COVID-19: An outlook on the clinical studies, inventive compositions, and patent literature. Antioxidants (Basel), 11(5):876. https://pmc.ncbi.nlm.nih.gov/articles/PMC9137692/