Quercetin
herbs
Quercetin is a flavonoid antioxidant found naturally in plants, known for its anti-inflammatory and immune-supporting properties. It has been studied for its potential benefits in reducing allergic responses, supporting cardiovascular health, and enhancing athletic performance.
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Benefits
Dosage
Typical Dose
500–1000 mg daily in divided doses
Upper Limit
2000 mg daily
Timing
With meals to enhance absorption; split doses throughout the day
Forms & Bioavailability
Quercetin dihydrate
Standard form with moderate absorption; requires vitamin C or bromelain for enhanced uptake
Quercetin phytosome
Enhanced formulation with improved absorption; bound to phospholipids for better bioavailability
Quercetin glycoside
Plant-derived form with naturally improved absorption compared to standard quercetin
Side Effects
Interactions
Research Summary
Clinical trials demonstrate quercetin's efficacy in reducing allergy symptoms, particularly when combined with vitamin C and bromelain. Studies show promise for cardiovascular benefits including improved endothelial function and blood pressure management. Research on athletic performance suggests modest improvements in aerobic capacity, though results remain inconsistent across studies.
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The Bottom Line on Quercetin
Quercetin is well-researched with strong evidence supporting its primary benefits.It is most commonly used for antioxidant and anti-inflammatory support and allergy and histamine response management. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Quercetin
See how Quercetin can help with specific health goals: