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.
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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