Synopsis

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

Flavonoids, a diverse group of plant polyphenols found abundantly in fruits, vegetables, tea, and cocoa, have attracted increasing scientific interest for their potential to support endurance and physical performance. Several studies suggest that flavonoids may enhance endurance by improving vascular function, reducing oxidative stress, and supporting mitochondrial health. For example, flavonoids such as quercetin and epicatechin have been investigated in both animal and human studies for their ability to increase nitric oxide production, leading to vasodilation and improved oxygen delivery to muscles during exercise. Some randomized controlled trials have shown modest improvements in exercise performance or time to exhaustion with flavonoid supplementation, though results are mixed and often depend on the specific type of flavonoid, dosage, and study population. Meta-analyses suggest that while there is a biological rationale and some supportive evidence, the overall effect size is small and not universally observed. Importantly, most of the positive findings come from acute or short-term supplementation rather than long-term use, and the evidence is stronger for certain flavonoids (like quercetin) than for the group as a whole. In summary, while there is some scientific support for the use of flavonoids to aid endurance, the evidence base is not robust, and further studies are needed to clarify which flavonoids, at what doses, and in which populations, are most effective.

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