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Why You Should Include Quercetin in Your Diet

Quercetin is one of the most beneficial bioflavonoids, biochemical compounds that provide many flowers, fruits, and vegetables their colours, which has been used in natural and traditional medicines for thousands of years. 

Like all bioflavonoids, quercetin has tremendous antioxidant properties and has long been used as a therapeutic agent in the prevention and management of a wide variety of health conditions including heart and blood vessels-related diseases, inflammatory conditions such as arthritis, infective conditions such as bladder infections, and many more. 

In this article, we’ll explore some of the top quercetin benefits that are vital for the human body to prevent and treat various diseases. But before we get started with the health benefits of quercetin, it’s worth knowing exactly what quercetin is.


Table of contents 

  • What is Quercetin? 
  • Health benefits of quercetin
  • Quercetin benefits: helps alleviate inflammations 
  • Quercetin benefits: boosts immune response 
  • Quercetin benefits: improves blood circulation 
  • Quercetin benefits: enhances energy levels 
  • Quercetin benefits: reduces stress levels
  • Quercetin benefits: helps combat allergies  
  • How to use quercetin 
  • Precautions and side effects 
  • Final words 

What is quercetin? 

Quercetin is typically a plant flavonol, which belongs to the flavonoid group of polyphenols. It gives flowers, fruits, and vegetables their original colors and is best known for its significant health benefits to humans.   

Quercetin has been considered one of the most-researched bioflavonoids and found increasingly popular over recent years. The human body doesn’t synthesise quercetin, hence, it can only be obtained through quercetin-rich diets or quercetin dietary supplements. 

Foods that are rich in quercetin include: 

  • Kale 
  • Berries 
  • Cherries 
  • Broccoli 
  • Grapes 
  • Tomatoes 
  • Buckwheat
  • Citrus fruits such as lemons and oranges 
  • Apples 
  • Onions     
foods for quercetin

Health benefits of quercetin 

Recent studies have found that quercetin shows excellent antioxidant and anti-inflammatory effects that are linked to a wide range of health benefits including alleviating inflammation, boosting immunity, combating allergies, improving blood circulation, and reducing stress levels among others. 

Here’re some of the top quercetin benefits according to scientific reviews. 

Quercetin benefits: helps alleviate inflammations 

Studies have found that quercetin has tremendous anti-inflammatory properties. It can help alleviate any kind of inflammation in the body. 

According to experts, quercetin has an exceptional power to inhibit the functions of cyclin-dependent kinases, enzymes that are responsible for inflammation, thus, can help reduce symptoms of inflammatory conditions such as pain, swelling, and heat.   

Quercetin benefits: boosts immune response 

Multiple clinical trials have shown quercetin has powerful antioxidant effects and is highly effective in boosting immune response. It can help the human body neutralise free radicals and protect cells and tissues from oxidative damage. 

The antioxidant actions of quercetin are considered more effective than vitamin E, C, and beta carotene. Therefore, it plays an important role in eliminating toxins such as chemicals, pathogens, pollutants, and reducing damages resulting from harmful radiations, smoke, and biological gases.  

Quercetin benefits: improves blood circulation 

Quercetin has been described to be beneficial in improving a range of factors of the circulatory system. It has been recognised as an effective agent to reduce hypertension or blood pressure levels in the body. 

Recent research has also suggested that quercetin is helpful in increasing good fats and lowering bad fats in the blood, making it one of the most sought-after dietary supplements to promote a healthy heart. 

Quercetin benefits: enhances energy levels 

It was a subject of debate for a long time to determine whether quercetin has the ability to enhance energy levels and improve sports performance. In a study of 2009 conveyed by the University of South Carolina, experts have found significant improvement in physical endurance and VO2max in a group of 12 participants who are supplemented by quercetin with a dosage of 500 mg twice daily. 

Scientists assume that quercetin may improve the energy-producing activity of mitochondria in muscle cells and boost energy levels.  

Quercetin benefits: reduces stress levels 

Quercetin has been found to be effective in reducing stress hormone levels such as cortisol levels and can help the body manage stress properly.  

Another study has shown that quercetin supplements may help lessen the biochemical stress responses in heat and exercise.  

Quercetin benefits: helps combat allergies

Quercetin has an amazing ability to block the production of histamine in the body. Histamine is a biochemical, which has a key role in developing allergic responses in the body. By inhibiting histamine production, quercetin helps the body combat allergies safely and naturally.    

How to use quercetin 

The recommended dosages of quercetin supplements vary from person to person depending on the desired goals and associated health conditions. In general, the dosages of quercetin supplements may range from 500 mg to 2000 mg per day. This dose can be taken in two to three divided doses before or after a meal according to condition.

Precautions and side effects 

Quercetin supplements are generally considered safe and well-tolerated for most people. But it can interfere with other medications and supplements. 

Quercetin may produce adverse effects when taken with:

  • Drugs that are broken down by the liver 
  • Antibiotic medications 
  • P-Glycoprotein substrates 
  • Cytochrome P450 substrates


If you’re taking medications for any underlying health condition, ask your doctor prior to using quercetin supplements. 

Besides, if you’re pregnant or breastfeeding, you should definitely consider discussing it with your healthcare provider prior to using any supplement.  

Final words 

Quercetin has many health-promoting benefits that are essential for promoting good health. It can be used as an effective and safe dietary supplement to a healthy lifestyle and diet. Major health benefits of quercetin may include boosting the immune system, reducing inflammations, combating allergies, improving blood circulation, and increasing sports performance.

500 mg to 2000 mg quercetin supplements are generally recommended in two to three divided doses. But, it’s highly recommended to consult any professional healthcare provider before using a quercetin supplement so that he or she can determine whether this supplement is right for you. 

Check out our Plant Based Quercetin here. 

Disclaimer - This article is intended to increase general awareness. The information in this article cannot be used as a medical guideline.