Quercetin is a powerful flavonoid, a natural antioxidant found in many fruits, vegetables, and grains. It's increasingly popular as a dietary supplement due to its potential health benefits. But with so much information available, navigating how much quercetin to take and how to take it for optimal results can be confusing.
This guide will explore everything you need to know about quercetin supplementation, including dosage, potential benefits, and safety considerations.
Recommended Dosage
The optimal dosage of quercetin can vary depending on the individual's needs and health conditions. However, the general recommended daily dosage ranges from 500 mg to 1,000 mg. It's advisable to start with a lower dose and gradually increase it to assess tolerance.
Dosage Recommendations1:- For general health: 500 mg per day.
- For allergy relief: 1,000 mg per day, split into two doses of 500 mg each.
- For inflammation: Up to 1,200 mg per day, divided into multiple doses.
How to Take Quercetin
Quercetin can be taken in various forms, including capsules, tablets, and powders. Here are some tips on how to take quercetin effectively:
- With Meals: Taking quercetin with food can enhance its absorption. Pair it with a meal that contains healthy fats, as quercetin is fat-soluble.2-3
- Divided Doses: Splitting the dosage into two or three smaller doses throughout the day can improve absorption and maintain steady levels in the bloodstream.
- Combine with Vitamin C: Vitamin C can enhance the absorption of quercetin. Consider taking a vitamin C supplement or consuming vitamin C-rich foods alongside quercetin.3-4
Potential Side Effects
Quercetin is generally considered safe when taken in recommended amounts. However, high doses may cause side effects such as headaches, stomach upset, or kidney damage. Pregnant or breastfeeding women, as well as individuals with kidney disease, should consult a healthcare provider before taking quercetin supplements.5
Final Words
Quercetin offers a glimpse into the power of nature's pharmacy. With its potential to support immune function, manage allergies, and promote cardiovascular health, it's no wonder this flavonoid is gaining popularity. However, navigating the world of supplements requires a cautious approach. Remember, consulting your doctor before starting quercetin, especially if you have existing health conditions or take medications, is paramount. By prioritizing your doctor's guidance and understanding quercetin's potential, you can unlock the door to exploring the natural benefits this versatile compound may offer.
References:
- LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Quercetin. [Updated 2020 Mar 28]. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK556474/.
- John-Baptiste, K. (2022, June 6). When to take Quercetin, Berberine and TMG. Retrieved February 7, 2023, from NMNBIO website: https://nmnbio.co.uk/blogs/news/when-to-take-quercetin-berberine-and-tmg.
- Kaşıkcı M. B, Bağdatlıoğlu N. Bioavailability of Quercetin. Curr Res Nutr Food Sci 2016;4(Special Issue Confernce October 2016). http://dx.doi.org/10.12944/CRNFSJ.4.Special-Issue-October.20.
- National Center for Biotechnology Information (2023). PubChem Compound Summary for CID 5280343, Quercetin. Retrieved February 7, 2023 from https://pubchem.ncbi.nlm.nih.gov/compound/Quercetin.
- Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., ... & Yin, Y. (2016). Quercetin, inflammation and immunity. Nutrients, 8(3), 167.
