The name quercetin may not sound familiar to you, but the possible benefits it offers will. This plant flavonoid is found in many types of seeds, flowers, fruits, and vegetables, and it has antioxidant properties. Antioxidants are known for protecting cells from the possible damage of free radicals. And while the claims about quercetin's health benefits have limited scientific backing, some clinical studies have shown it's capable of reducing inflammation, which can occur with many health conditions and diseases.

In addition to getting quercetin from eating a healthful diet that includes a variety of plant-based foods, it can be consumed in the form of supplements. Available in capsule, powder, and liquid forms, quercetin supplements are formulated with flavonoids, vitamins, and plant extracts. Although these supplements should never be taken in place of medical advice or prescribed medications, they may help ease various symptoms of different ailments by calming inflammation in the body.

There are a lot of quercetin supplements on the market. We are here to help with our top picks and our informative shopping guide.

Flavonoids are molecules found in plants that benefit cells by strengthening them and protecting them from damage caused by free radicals. Most fruits and vegetables contain these compounds, which also give them their colors — yellow lemons, white onions, and red raspberries are some examples. Quercetin is one of these flavonoids, or plant pigments, that is rich in antioxidants.

In order to understand how taking a quercetin supplement may be beneficial to your health, it’s important to understand how antioxidants work.

Free radicals are molecules that can damage cells, potentially leading to numerous diseases, including cancer and heart disease. They form in the body as a result of the metabolic process, primarily when poor diets that consist of trans fats, processed foods, and excessive amounts of sugar are consumed. Environmental factors can also cause free radicals to develop, such as exposure to pollution, radiation, cigarette smoke, and various chemicals. A high level of free radicals in the body can lead to a process called oxidative stress, which in turn can lead to inflammation and various symptoms, ailments, and diseases.

One of the jobs of antioxidants is to tackle free radicals and reduce or eliminate their ability to cause cell damage. Antioxidants are found in numerous types of healthful foods, such as fruits, vegetables, grains, and seeds. They are also available in high concentrations in dietary supplements like quercetin.

The possible anti-inflammatory benefits of taking an antioxidant-rich supplement like quercetin may also ease symptoms and provide protection against developing certain diseases. That’s because inflammation is thought to play a role in causing these conditions. While quercetin supplements aren’t miracle cure-alls, here are some health concerns and how they may help.

• Allergies: The body’s immune reaction to different aggravators leads to allergies. Quercetin’s antioxidant and anti-inflammatory properties can ease allergy symptoms.
• Arthritis: The joints of arthritis sufferers become inflamed, resulting in pain. Supplements like quercetin may reduce this inflammation and discomfort.
• Infections: When the body has less free radicals and reduced inflammation, immunity is also improved. By targeting these concerns, quercetin may help fight off a variety of infections, including viral, urinary tract, respiratory, and sinus infections.
• Athletic performance: The anti-inflammatory properties of quercetin may improve energy for some users, resulting in better performance.
• Blood sugar: A reduction in inflammation may also increase blood flow, which in turn can help the body regulate levels of sugar in the blood.
• Cancer: Although quercetin isn’t a medically recognized cancer preventative or treatment, adding more antioxidants to your body may kill off some cells that could mutate into cancer.
• Heart disease: Adding antioxidants to your diet can improve heart health. That’s because free radicals can also lead to cardiovascular disease.

Remember that taking quercetin supplements alone won’t prevent or cure health problems, nor will it provide total protection against inflammation. But combining them with a balanced diet that includes other fruits, vegetables, and whole grains will likely improve your antioxidant intake and give your body a disease-fighting boost.

As you explore the different brands and formulations of quercetin supplements, you will find capsule, powder, and liquid forms. Capsules have slick coatings that make them easy to swallow. A few brands make chewable formulas for children. Powdered quercetin is made to be mixed into beverage form, or it can be added to food. Liquid supplements are available in drops and sprays.

Some quercetin supplements are formulated with other ingredients, including extra flavonoids and plant extracts, to boost their antioxidant effects. For example, bromelain, an enzyme that comes from pineapple stems, is often added to quercetin supplements to enhance absorption. Vitamin C is another common addition that can help boost immunity.

Many quality brands of quercetin are made without GMO products, preservatives, artificial additives, sugar, gluten, or animal products.

The dosage of quercetin varies depending on the brand and strength, but for most products, the recommendation is two capsules per day. However, some high-strength options only require one dose daily.

The recommended daily dose of powdered and liquid forms of the supplement is similar and usually consists of one or two scoops, sprays, or drops per day.

Quercetin potency varies from brand to brand as well as per dosage. However, most brands range between 500 milligrams and 1,200 milligrams per recommended daily dose for adults, regardless of whether the supplement is in capsule, powder, or liquid form. Formulas made especially for children have much lower concentrations of quercetin — about 100 milligrams per day.

Quality quercetin supplements fall into a relatively small price range of about $13 to $40.

Inexpensive: On the lower end of the spectrum, from $13 to $18, you’ll find liquid forms and capsules that are made by lesser-known brands, some with lower strengths.

Mid-level: For $18 to $25, quercetin supplements in capsules and powders are available. In this category, you can choose from more potent options.

Expensive: Quercetin supplements that cost $25 to $40 are made by recognizable brands and come in various strengths. You are more likely to find high-potency powders and capsules in this price range, as well as supplements with flavonoid complexes that include a variety of antioxidant-rich plant ingredients.

• Only take quercetin supplements as recommended. The recommended daily dosage will be imprinted on the packaging label and should be followed closely.
• If you have health problems or symptoms that haven’t been evaluated, check with your doctor before taking quercetin or any other supplement.
• Don’t give quercetin for adults to children.
• Take your quercetin supplements with a glass of water. This will help your body absorb the supplement faster, and it will also make capsules easier to swallow.
• Quercetin may interact with some medications or reduce their effectiveness. If you are taking medication, get your doctor’s approval before adding quercetin to your diet.
• Don’t like swallowing pills? Consider a quercetin supplement in liquid or powder form. Some brands also offer capsules that only have to be taken once a day for a full dosage.
• Look for supplements that are made by trusted companies that test their products and use top-quality ingredients. Cheaper products many not contain the purest, most effective ingredients.

Do you like the idea of taking supplements in powdered form that can be mixed into a nutritious drink? Micro Ingredients’ Pure Quercetin Dihydrate Powder is a highly concentrated supplement that’s made with vegan ingredients. Quercetin Dihydrate Powder from BulkSupplements is also powdered and is tested in a lab to ensure purity. Both brands can be easily mixed into a smoothie, shake, or other beverage, and they come with a handy scoop.

NUTRA Lingual Maximum Quercetin is a liquid form that is concentrated and very easy to take by simply pumping it under your tongue. A little goes a long way, and it absorbs quickly into the system. Integrative Therapeutics’ Vitamin C with Quercetin is a two-in-one supplement that provides this essential vitamin and antioxidants in capsule form and is formulated to boost immunity.

Q. What does the FDA say about quercetin supplements?
A. The FDA doesn’t monitor dietary supplements for safety or make claims or recommendations about their uses to treat medical conditions. However, some clinical and scholarly studies of quercetin support its ability to reduce inflammation.

Q. Should some people avoid taking quercetin supplements?
A. Quercetin oral supplements aren’t likely to cause adverse reactions or side effects in most people, but some individuals have reported digestive upset after taking it. Other possible side effects include tingling sensations in the extremities and headache. In addition, some people with high blood pressure may experience an increase in heart rate when taking high doses of bromelain. If this is a concern, a quercetin supplement without bromelain should be chosen. Pregnant or nursing women shouldn’t take quercetin. 

Q. How much quercetin should I take each day?
A. If you are new to taking quercetin, it’s best to begin with a low dose. Adults can start by taking 500 milligrams once a day and increasing to twice daily. Higher dosages are also available but exceeding 1,200 milligrams could lead to adverse effects such as upset stomach or diarrhea, especially in sensitive individuals. Additionally, extremely high doses taken over extended periods of time could cause kidney trouble.