From the Research
Taking 250mg of quercetin daily is generally considered safe and may help reduce inflammation and support heart health, as evidenced by its anti-inflammatory and antioxidant properties 1. This dose falls within the typical supplementation range of 500-1000mg per day, making 250mg a moderate and reasonable amount. Quercetin is a flavonoid found naturally in foods like apples, onions, and berries, and as a supplement it appears to have various health benefits. Some of the key benefits of quercetin include:
- Anti-inflammatory properties, which may inhibit inflammatory enzymes and reduce oxidative stress 2, 3
- Antioxidant properties, which enable it to scavenge free radicals and protect against cellular damage 1
- Potential cardiovascular benefits, including modest blood pressure reduction and improved endothelial function 1, 4
- Anti-carcinogenic, anti-diabetic, and anti-viral properties 4
For maximum absorption, take quercetin with a meal containing some fat. While quercetin supplementation is generally safe for most people, those taking blood thinners, certain antibiotics, or who are pregnant or breastfeeding should consult a healthcare provider before starting supplementation. For more significant anti-inflammatory effects, combining quercetin with other lifestyle approaches like an anti-inflammatory diet, regular exercise, and stress management is recommended. It is essential to note that the evidence for quercetin's effectiveness is mixed, and further studies are needed to elucidate its mechanisms of action and optimize its bioavailability 1. However, based on the most recent and highest quality study available 1, quercetin supplementation appears to be a promising approach for reducing inflammation and supporting heart health.