About Quercetin
Quercetin is a flavonoid found in onions, apples, and berries. A 2020 meta-analysis (9 RCTs, 781 participants) found quercetin supplementation significantly reduced CRP, IL-6, and TNF-alpha, supporting anti-inflammatory effects. May also reduce blood pressure — a 2016 meta-analysis (7 RCTs) showed significant reduction in systolic BP at doses ≥500 mg/day. Poorly bioavailable in standard form; phytosome and bromelain co-administration improve absorption. Also studied for allergy symptom relief through mast cell stabilization.
What Quercetin supports
- Reduces inflammatory markers (CRP, IL-6)
- May support healthy blood pressure
- Natural antihistamine — may reduce allergy symptoms
How much Quercetin to take
Clinical studies typically use 500–1000 mg of Quercetin. RCTs typically use 500–1000 mg/day. Phytosome forms may be effective at lower doses due to enhanced absorption.
- Effective range
- 500–1000 mg
Clinical evidence
Moderate clinical evidence. Meta-analyses of 9+ trials show reduced inflammatory markers and blood pressure at 500+mg/day
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