Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Flavonoids are a diverse group of plant polyphenols found in many fruits, vegetables, and beverages such as tea and wine. Their use as athletic and exercise aids is primarily supported by emerging scientific evidence rather than longstanding tradition. The rationale for their application in sports nutrition is based on their antioxidant, anti-inflammatory, and vasodilatory properties, which may enhance exercise performance and recovery. Several studies suggest that flavonoids can reduce exercise-induced oxidative stress and inflammation, thereby potentially improving muscle recovery and reducing fatigue. For example, supplementation with flavonoid-rich extracts such as quercetin, hesperidin, or cocoa flavanols has shown modest improvements in exercise performance, endurance, and post-exercise recovery in some clinical trials. However, the magnitude of these effects is generally small and results are inconsistent across studies, with some trials failing to demonstrate significant benefits. The overall quality of evidence is moderate, with limitations including small sample sizes, short intervention durations, and variability in flavonoid type and dose. As a result, while there is a plausible scientific basis and some supportive data, flavonoids cannot currently be considered as established or highly effective athletic aids. Further large-scale, well-controlled studies are needed to clarify their potential role in sports and exercise performance.

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