Quercetin: Health Benefits, Side Effects And How Much Quercetin Per Day

Quercetin is a plant flavonoid that has many health benefits. It can help you lose weight, lower your blood sugar levels and reduce inflammation. But how much quercetin per day?

The only problem is that it’s hard to know how much quercetin to take per day because supplements don’t always list the amount of quercetin they contain on their labels. This makes it difficult for people who want to use this supplement as part of a daily routine or diet plan.

We’ve done all the research for you and we’ve created an easy-to-read chart with recommended amounts based on age and gender so you’ll never have trouble knowing how much quercetin to take again!

How Much Quercetin Per Day
How Much Quercetin Per Day

how much quercetin per day?

The latest research indicates that how much quercetin per day intake of:

  • 250 to 500 mg/day is appropriate for individuals 19 or younger
  • 500 to 1000 mg/day is appropriate for individuals 21 or older who want to improve their health.
  • 1000 to 2000 mg/day is an appropriate dose for individuals with elevated CRP levels who want to lower it.
  • 2000 to 3000 mg/day may be helpful for adults 60 or older who have type 2 diabetes and high blood pressure, but haven’t received treatment for it yet, and whose fasting plasma glucose level is between 5.7 and 6.9 mmol/L, and a systolic blood pressure between 135 – 155 mm Hg.
  • 3000 to 4000 mg/day may be helpful for adults 60 or older who have type 2 diabetes and high blood pressure, but haven’t received treatment for it yet, and whose fasting plasma glucose level is above 6.9 mmol/L, and systolic blood pressure is less than 135 mm Hg.
  • 4000 to 5000 mg/day may be helpful for adults 60 or older who have type 2 diabetes and high blood pressure, but haven’t received treatment for it yet, and whose fasting plasma glucose level is above 6.9 mmol/L, and systolic blood pressure
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What is Quercetin?

Quercetin is a plant flavonoid that has many health benefits. It can help you lose weight, lower your blood sugar levels and reduce inflammation.

Flavonoids are present in:

  • Grapes
  • Apples
  • Onions
  • Chocolate

The beneficial of flavonoids like quercetin come from its anti-inflammatory, antioxidant properties that have the ability to lower your risk of chronic diseases.

Quercetin can help you lose weight because it limits the growth of fat cells and helps you fight insulin resistance.

Why do people take quercetin?

People take quercetin to:

Lower blood sugar levels

Quercetin can help you lower blood sugar levels because it helps the cells in your pancreas function normally and improves insulin resistance. These changes lead to better metabolism, which makes it easier for the body to keep the right amount of sugar in your system. And with normal blood sugar levels, you’ll feel less hungry and fatigued throughout the day.

Quercetin can also help people with type-2 diabetes lower their blood glucose levels. People who took quercetin supplements were able to lower their hemoglobin A1C (HbA1c) by 0.4% (Van Heek et al., 1998).

Lower blood pressure levels

Quercetin can also help people with high blood pressure lower their systolic blood pressure. People who took quercetin supplements were able to lower their systolic blood pressure by 22 mm Hg (Stanner et al., 2001) compared to the group that didn’t take the supplement.

Lower C-reactive protein (CRP) levels

Quercetin may also help people with elevated CRP levels lower them too. It can also help reduce non-alcoholic fatty liver disease, which is a condition where extra fat builds up in your liver and makes it harder for your body to fight infections, among other things.

Reducing inflammation

Quercetin may also help people with asthma lower their inflammation levels. Studies have found that quercetin supplementation reduced the biomarker of inflammation called IgE by 22% in adults who are suffering from mild asthma (Griffin et al., 2007).

Reducing the risk of cancer

Quercetin has antioxidant properties, which protects the cells against oxidative damage caused by free radicals (disease-causing substances). It can reduce your cancer risk because it inhibits the growth of cancer cells and stops them from proliferating.

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Relieving allergy symptoms

Quercetin can also help people who suffer from seasonal allergy symptoms. Quercetin reduces the production and release of histamine, which is a natural chemical in your body that causes inflammation during an allergic response.

Preventing neurological diseases

People with neurological diseases like Alzheimer’s and Parkinson’s disease can benefit from quercetin because it has antioxidant properties. Studies show that quercetin supplementation in old mice leads to better memory (Ogawa et al., 2008).

Preventing infections

Quercetin may also help people who have a weak immune system prevent infections. It has been found to boost the number of white blood cells in healthy adults (Grulich et al., 1997).

Reducing the risk of heart disease

Quercetin may also help people reduce their risk of heart disease by reducing oxidative damage in the body. Oxidative damage is when the free radicals change molecules in your cells, which can lead to hardening of the arteries and inflammation.

Fighting free radicals

Quercetin can help you fight free radicals because it has antioxidant properties. Quercetin neutralizes the harmful effects of free radicals, which means it can slow down aging and protect your brain from diseases like Alzheimer’s disease.

Other potential benefits

Some studies suggest that quercetin may also help people with asthma, cancer, weight loss , allergies, depression, inflammatory bowel disease (IBS), diabetes, HIV/AIDS, urinary tract infections (UTIs), and respiratory conditions.

What are the side effects of taking too much quercetin?

Before you start taking quercetin, talk to your healthcare provider first to know how much quercetin per day. Your doctor may suggest taking the supplement with other medications or supplements that you’re already taking.

Quercetin can cause some side effects such as:

  • Nausea and vomiting
  • Diarrhea
  • Stomach pain
  • Headaches
  • Skin rashes/itching
  • Flushes
  • Tremor
  • Nervousness
  • Dizziness

Food sources and dosage

Food sources and dosage
Food sources and dosage

When you’re eating quercetin-rich foods, cooking them may help your body absorb the nutrient. Quercetin is one of the phytonutrients found in fruits, vegetables, tea, red wine and onions. It’s also found in supplements.

Good food sources include:

  • Onions
  • Apples
  • Cherries
  • Red grapes
  • Tomatoes (processed tomato products like ketchup and tomato sauce)
  • Grapefruit juice (white grapefruit and pink grapefruit)
  • Green tea (and black tea, but less than green tea; the flavonoids in green tea are more available than those in black tea)
  • Red wine (5 ounces)
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The easiest way to add more quercetin to your diet is by drinking green tea. It’s also found in supplement form, but taking too much can cause some side effects such as nausea and vomiting. You should be able to get the daily recommended amount of 70-90 milligrams (mgs) of quercetin from a cup of green tea.

Quercetin supplements

Quercetin supplements
Quercetin supplements

Quercetin supplements are usually available in powder, capsule or tablet form. Tablets are the most common dosage of quercetin in supplements. You can follow the instructions on the label when you buy a product to determine how much quercetin per day.

Typical dosages range from 100-1,000 milligrams (mgs) per day.

People who are trying to lower their risk of heart disease may take 250-500 mgs of quercetin daily.

FAQ

Is 1000 mg of quercetin too much?

No, not according to the Mayo Clinic. It is safe for most people to take up to 1,000 mg of quercetin daily.

Which food has the highest amount of quercetin?

Onions have the highest level of quercetin, about 100 mgs per 3/4 cup. Green tea and red grapes have about 50 mgs of quercetin per cup.

What does quercetin with bromelain do?

Quercetin with bromelain is a supplement that contains quercetin and the enzyme bromelain. Quercetin supplements may cause some side effects such as headache, nausea and vomiting. Bromelain can help reduce these effects and lower inflammation in the body (Gonzalez et al., 2002).

Is quercetin bad for thyroid?

Quercetin is not known to affect the thyroid, but it’s always best to check with your doctor before you start taking any supplement.

What medications should not be taken with quercetin?

You should talk to your doctor before taking quercetin if you’re using blood thinners, medications that suppress the immune system (such as methotrexate), or medications that make it more difficult for the body to absorb calcium and iron (such as calcium supplements).

The bottom line

Quercetin supplements may help lower your risk of heart disease, cancer and other diseases.

However, Quercetin can interact with certain medications such as blood thinners, immune suppressants or medications that make it difficult for the body to absorb calcium or iron. It’s also important to know how much quercetin per day to using.

Use caution when using quercetin supplements and consult your doctor how much quercetin per day before taking any supplement.

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