Quercetin is a flavonoid found in many plant foods such as apples, onions, and berries. It has various health-promoting properties, including anti-inflammatory and antioxidant. But how much quercetin should one consume daily to reap these benefits?
Recommended Daily Allowance of Quercetin
Because quercetin is a dietary supplement, there is no specific recommended daily dose. Most studies of quercetin used doses between 500 and 1,000 milligrams per day.
However, there are some official health claims about quercetin that have been endorsed by the European Food Safety Authority (EFSA). According to EFSA, a daily intake of 150 milligrams of quercetin from plant-based foods can help maintain normal immune system function.
Foods containing quercetin
Quercetin is found in many plant foods, including
- Berries (blueberries, cranberries, raspberries)
- red wine
For a balanced diet, it is recommended to obtain quercetin from various plant sources.
Dietary supplement with quercetin
Quercetin is also available in supplement form. However, the intake of dietary supplements should always be discussed with a doctor or nutritionist.
In some cases, too high a dose of quercetin can cause side effects such as headaches, gastrointestinal problems, and allergic reactions.
There is no specific recommended daily allowance for quercetin , but a daily intake of 150 milligrams from plant-based foods may help maintain normal immune system function. To ensure a balanced diet, it is best to consume quercetin from a variety of plant sources. If you are considering taking any dietary supplement, you should always discuss this with your doctor or nutritionist.