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The Best Sources for Quercetin

by
author image Jessica Bruso
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
The Best Sources for Quercetin
Woman eating an apple Photo Credit ShotShare/iStock/Getty Images

Quercetin is a type of flavonoid that functions as an antioxidant, an anti-inflammatory and an antihistamine. Consuming sufficient amounts of quercetin may help lower your risk for heart disease, high blood pressure, high cholesterol, cancer, allergies and asthma, according to the University of Maryland Medical Center.

Dietary Sources

Apples, citrus fruits, onions, parsley, red wine and tea are some of the best food sources for quercetin. Other foods, including beans, bilberries, blackberries, blueberries, dark cherries, grapes, buckwheat, leafy green vegetables and olive oil, also contain some quercetin. However, to experience the possible beneficial health effects of quercetin, you need to consume more than you get from food alone, according to Tufts New England Medical Center.

Supplements

You can purchase quercetin supplements in water-soluble form or as a capsule or pill. Makers of quercetin chalcone claim that this form is more easily absorbed by your body, but more evidence is needed to support this claim. Supplements that contain both quercetin and bromelain might also be easier for your body to absorb.

Recommended Amounts

The recommended dosage for quercetin depends on why you are taking this supplement. However, most people take between 300 and 1,000 mg per day, split into two or three doses, according to the University of Maryland Medical Center. Do not take more than this without the supervision of your doctor.

Considerations

The most common side effects of quercetin are upset stomach, nausea and headache. High doses of quercetin may cause kidney damage, so avoid this supplement if you have kidney disease. Children and pregnant and breastfeeding women should also avoid this supplement since its safety hasn't been verified for these populations. Quercetin may interact with various medications including chemotherapy medications, anticoagulants, cyclosporine and corticosteroids.

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