Most studies tend to use 500 mg or more of supplemental hesperidin, and use the standard form of hesperidin if taking it as a daily preventative.^[1]

For the prevention of muscle soreness associated with delayed onset muscle soreness (DOMS), a daily dosage of 500 mg of hesperidin methyl chalcone (HMC) for 3 days prior to intensive anaerobic exercise has shown positive outcomes. HMC concentration typically peaks 1–2 hours after oral administration.^[2]

When it comes to food products, the amount of hesperidin contained in orange juice or other citrus peels (e.g., tangerine peel) may vary depending on multiple factors. As a result, establishing a recommended quantity of specific foods containing hesperidin to achieve effects similar to those obtained with oral supplements is challenging. For instance, one study analyzing the composition of citrus juices found hesperidin concentrations ranging from 20–60 mg/100 ml in orange juice, 8–46 mg/100 ml in tangerine juice, 4–41 mg/100 ml in lemon juice, and 2–17 mg/100 ml in grapefruit juice.^[3] Sun-dried tangerine peels, used in traditional Chinese medicine, appear to confer such a substantial dose of hesperidin that additional supplementation may not be required. These peels may be made more palatable by blending them into a shake.^[4]