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Quercetin Dihydrate
Flavonoid with senolytic and anti-inflammatory properties — supports immune defense, allergy relief, and exercise performance.
What the evidence says
Quercetin appears to help in 11 of 12 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2008–2026 with a typical study size of 36 participants.
Based on 58 studies · 19 meta-analyses · 10 RCTs · 904,683 total participants
Confidence
HighWhat the studies found
By outcome
Quercetin has an evidence score of 8/10 — strong evidence based on 58 indexed studies, including 19 meta-analyses. Flavonoid with senolytic and anti-inflammatory properties — supports immune defense, allergy relief, and exercise performance.
The commonly studied dose of Quercetin is 500-1000mg. Research points to an estimated optimal dose around 1000mg, with a minimum effective dose near 500mg. Individual response varies — start low and adjust.
The best time to take Quercetin is with meals. Take it with food. Quercetin is a lipophilic flavonoid with very poor water solubility (~1 μg/mL).
Resveratrol
Likely helpsPolyphenol found in red wine and grapes, studied for its potential anti-aging and cardiovascular benefits through sirtuin activation.
Soy Isoflavones
Likely helpsPlant compounds with weak estrogenic effects that support menopausal symptoms, bone health, and cardiovascular function.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Quercetin is one of the most abundant flavonoids in the diet, found in onions, apples, berries, and tea. It has potent antioxidant and anti-inflammatory properties. Research shows benefits for immune function, allergies, and exercise performance. Recently gained interest as a potential senolytic (clearing damaged cells) for longevity.
Neutralizes free radicals and supports other antioxidants
Reduces inflammatory signaling
May help clear damaged senescent cells
How Quercetin works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
500-1000mg
Take with food
| Form | Type |
|---|---|
| 💊Quercetin phytosome (improved absorption) | Recommended |
| 💊Quercetin dihydrate | Alternative |
| 💊Quercetin + bromelain | Alternative |
| 💊Liposomal | Alternative |
Standard quercetin has poor absorption. Phytosome forms or combining with bromelain may improve bioavailability.
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Bioavailability is low; taking with fat and vitamin C may help. Some prefer phytosome or liposomal forms for better absorption.
You can get quercetin from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
50 mg per piece
1 medium raw red onion (~150 g). Concentrated in the outer rings + skin. Cooking reduces quercetin ~30%.
28 mg per tbsp
1 tbsp drained. The densest natural source per gram.
Meta-analysis of 896 subjects showed modest reductions in systolic (-3.09 mmHg) and diastolic (-2.86 mmHg) BP. Effect size is small and bioavailability varies significantly by form.
Enhanced immune function and reduced illness
May reduce histamine and allergy symptoms
Lower inflammatory markers
Dietary amounts safe; supplements not well-studied
Avoid high doses; may affect kidney function
May compete for absorption
May have mild antiplatelet effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
May inhibit drug metabolism
Tip: Take with food; reduce dose
Tip: Take with meals
Tip: Reduce dose
Quercetin regenerates vitamin C; vitamin C improves quercetin absorption
Mutual enhancement of antioxidant effects
Quercetin may improve resveratrol bioavailability
Enhanced longevity and antioxidant effects
Quercetin is a zinc ionophore, improving zinc uptake
Enhanced immune support, especially for viral infections
Bromelain enhances quercetin absorption
Enhanced anti-inflammatory and anti-allergy effects
Both are senolytics with different selectivity
Broader senolytic coverage
Both flavonoids with anti-inflammatory effects
Enhanced anti-inflammatory and antihistamine effects
Quercetin is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are headache, GI upset, tingling (high doses). Use caution if any of these apply to you: Kidney disease (high doses); Before surgery.
Berberine
Likely helpsActivates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.
Tap node to isolate • Pinch to zoom • Tap edge for research