Formulation:

Quercetin comes as a liquid or in capsules, tablets, or softgels. Most supplements use the aglycone (free form) version, which is considered less bioavailable than the quercetin glucosides found in foods.^[1]

Range of dosages studied:

30 mg to 3 grams

Effective Dosages:

Inflammation

Adults (≤45 years): 500 mg/day or higher for 6 to 10 weeks to reduce C-reactive protein levels.^[2][3]

Special considerations: Appears to be most effective in adults younger than 45 years, but there’s less evidence of effectiveness in adults older than 45 years. It’s important to note that it does not appear to affect other inflammatory markers, like IL-6 and TNF-alpha.

Blood pressure

Adults (19–60 years): More than 500 mg/day for more than 8 weeks may reduce systolic and diastolic blood pressure.^[4][5]

Special considerations: The reductions in diastolic blood pressure are less consistent. The studies showed heterogeneity, which suggests that the actual blood pressure effect may vary from person to person.

General cardiovascular health

Adults (19–60 years): 100 to 500 mg/day for 8 to 12 weeks may help improve total cholesterol and LDL-C. Higher doses of more than 500 mg/day may further enhance LDL-C reduction.^[5][2]

Special considerations: The studies showed heterogeneity, which suggests that the actual effect on blood lipids may vary from person to person

Allergic rhinitis (seasonal allergies/hay fever)

Adults (19–60 years): 200 mg/day^[6]

Special considerations: This dosage recommendation is based on only one study, so the certainty of this recommendation is low.

Other considerations:

Because there is a limited amount of research, it’s unclear whether quercetin’s bioavailability is affected by food. More research is needed to determine how food affects the absorption and metabolism of quercetin.