Quercetin

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Quercetin is a natural compound found in fruit, vegetables and some drinks such as tea. As a supplement it comes in capsules or tablets, either on its own or combined with bromelain or vitamin C. This collection includes quercetin from Now Foods, Life Extension, Nutricost, Best Naturals and Vitamatic, so you can compare doses and forms side by side.

Read the Quercetin buying guide
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Quercetin: buying guide

What the research says

The US Office of Dietary Supplements (ODS) has reviewed quercetin mainly as a sports supplement. It describes the evidence as numerous small, short-term trials that found little to no effect on endurance performance or maximal oxygen uptake, and says any benefits, when they occur, tend to be small. Quercetin is also sold as a general wellbeing supplement. Given the limited evidence, think of it as an optional extra rather than a core supplement.

Food versus supplements

According to the ODS, a nutritious diet provides up to about 13 mg of quercetin a day. Supplements are far more concentrated, often several hundred milligrams per capsule, so check the dose before you buy rather than assuming more is better.

Forms on the shelf

  • Plain quercetin. Single-ingredient capsules, the simplest way to know your dose.
  • Quercetin with bromelain. Quercetin and bromelain in one capsule.
  • Quercetin with vitamin C. Some formulas pair quercetin with vitamin C, including phytosome versions.

How to compare quercetin products

Compare milligrams of quercetin per capsule and per daily serve, the number of capsules in the bottle, and any added ingredients. If a product combines several actives, look at the dose of each one, not just the total.

Safety

The ODS reports no safety concerns at 1,000 mg a day or less for up to 8 weeks in the studies it reviewed, but also says quercetin has not been studied enough to know whether it is truly safe, especially over longer periods. If you are pregnant, breastfeeding or take regular medicines, check with your doctor or pharmacist before using it.

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Sources: NIH ODS: Exercise and athletic performance (consumer); NIH ODS: Exercise and athletic performance (health professional).

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Quercetin: questions and answers

What foods contain quercetin?
Quercetin is found in many fruits and vegetables and in some drinks such as tea, according to the US Office of Dietary Supplements. A nutritious diet provides up to about 13 mg a day. Supplements usually contain much more per capsule, so if you are adding one, check the dose on the label and remember that a varied diet with plenty of fruit and vegetables comes first.
Does quercetin improve exercise performance?
Probably not by much. The US Office of Dietary Supplements reviewed numerous small, short-term trials and found little to no effect on endurance performance or maximal oxygen uptake, and says any benefits that do occur tend to be small. If performance is your main goal, supplements with stronger evidence, such as creatine or caffeine, are a better starting point.
How much quercetin is safe to take?
The US Office of Dietary Supplements reports no safety concerns at 1,000 mg a day or less for up to 8 weeks in the studies it reviewed. However, it also notes that quercetin has not been studied enough to know whether it is truly safe, particularly over longer periods. Stay within the label dose and check with your doctor if you plan to take it long term.
Who should avoid quercetin supplements?
Because research on long-term safety is limited, it makes sense to be cautious. If you are pregnant or breastfeeding, have a medical condition, or take prescription medicines, speak to your doctor or pharmacist before starting quercetin. Products that combine quercetin with other ingredients, such as bromelain, add more to check, so share the full label with your health professional.

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