Written by Kyle Ustach | BScEcon
Fact checked by Robert Iafelice, MS, RD, LDN
FACT CHECKED
We adhere to a strict methodology when reviewing products. We strive to deliver you an unbiased opinion on products and services so that you're able to make an informed decision. Learn More
We may earn a commission on purchases made through links on this page at no cost to you. Learn More
The flavonoid quercetin is found some in fruits, vegetables, and grains has important antioxidant properties and a number of health benefits. Flavonoids are a type of phytochemical, which are natural bioactive compounds that support immune health and neurological health.
Quercetin acts as a powerful antioxidant in the body, helping your body combat free radicals that are linked to serious diseases. It also has natural anti-inflammatory properties and can improve allergies, blood pressure, diabetes, cancer, and heart disease. We will explore the 7 best quercetin supplements on the market and help you find the right one for your goals.
7 Best Quercetin Supplements
- Best Overallt: Thorne Quercetin Phytosome
- Best Budget: Jarrow Formulas Quercetin
- Best With Bromelain: Double Wood Quercetin With Bromelain
- Best Liquid: Mary Ruth's Quercetin
- Best Powder: BulkSupplements Quercetin Dihydrate
- Best With Zinc: Triquetra Quercetin Complete
- Best Liposomal: RenueByScience Lipo Quercetin
SFS Pick
Thorne
SFS Budget Pick
Jarrow Formulas
SFS Zinc Pick
Triquetra
1. Best Overall Quercetin Supplement: Thorne Quercetin Phytosome
Thorne has been trusted for over 30 years. Thorne quercetin uses a unique formula containing a type of quercetin called phytosome. Studies have shown that phytosomes, which are a type of lipid membrane, improve the absorption of quercetin compared to regular quercetin dihydrate.
Most impressively, Thorne is the only supplement manufacturer to collaborate with the Mayo Clinic on wellness research and has been partners on 11 US olympic teams. It also has a wide range of benefits including immune function, respiratory support, allergy relief, and anti aging.
This trusted complex contains 250 mg of quercetin phytosome per capsule, with each bottle containing 60 capsules.
Pros
- Advanced phytosome technology for optimal absorption across the gut barrier
- Dairy and soy & Gluten free
- Well dosed
- No artificial flavors
- Improves allergies by improving membranes that release histamine
Cons
- More expensive than regular quercetin products
Thorne is chosen by champions and trusted by 100+ pro teams. Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content...
2. Best Budget Quercetin Supplement: Jarrow Formulas Quercetin
Jarrow Formulas is well-known and often featured for our best budget supplements. The Jarrow Quercetin uses the highest quality ingredients. Jarrow products are formulated in California and contain high-quality vegan ingredients.
Jarrow recommends this product for its cardiovascular support and immune support, as well as its powerful antioxidant properties.
Each bottle has 100 capsules with a high dose of 500 mg per capsule, which makes it a great budget purchase. The once daily pill means one bottle should last over three months.
Pros
- Vegan and vegetarian friendly
- Gluten free
- Follows Current Good Manufactures Practices (cGMP)
- Comes in 30, 100, and 200 capsule options
- Dairy, wheat, and soy-free
Cons
- Large capsules
Smarter Formulas - Informed by strong scientific research: Jarrow Formulas products are carefully crafted to ensure you get the benefit of each and every vitamin, mineral and supplement...
3. Best Quercetin With Zinc Supplement: Triquetra Quercetin Complete
Another supplement that has a synergistic effect with quercetin is zinc, especially for antiviral purposes. Triquetra Quercetin Complete uses clinically validated ingredients, making it the best zinc combination product on the market.
Triquetra uses a unique phytosome called Quercefit, which studies show up to a 50x higher absorption and availability than standard quercetin. It also contains a full serving of zinc, as well as vitamin C and bromelain to enhance absorption and effectiveness further.
One bottle has 60 capsules with each capsule containing 250 mg of Quercefit, 200 mg of bromelain, 15 mg of zinc, and 100 mg of vitamin C.
Pros
- 50x higher absorption than regular quercetin
- Vitamin C and bromelain to further enhance absorption
- Subscribe-and-save option
- Full serving of zinc
- Non -GMO, soy-free, vegan friendly and gluten-free
Cons
- Large sized capsule
Quercetin Complete is a high-performance Quercetin formulation derived from a Quercetin phytosome. In clinical studies, the Quercetin phytosome, Quercefit, had a 50x higher absorption rate than standard Quercetin, supported by 13 clinical studies showing proven health benefits...
4. Best Liquid Quercetin Supplement: Mary Ruth's Quercetin
Mary Ruth's liquid quercetin supplement is the best on the market. This company prides itself on using the highest quality ingredients.
This pineapple orange liquid drops of liposomal quercetin can help support healthy inflammation levels, normal cardiac function, cellular integrity, and support histamine levels.
Each bottle has 30 servings, with each serving containing 500 mg of quercetin dihydrate. Apart from the quercetin, they also included compounds such as vitamin E, sunflower oil, and phosphatidylcholine.
Using this product makes it easy for those that have trouble swallowing capsules, simply take 1 tablespoon daily (15mL).
Pros
- Vegan friendly
- Dairy and gluten-free & non-GMO
- cGMP certified facility
Cons
- Not as widely available
Support healthy inflammation levels, cellular integrity, normal cardiac function, and more! With Quercetin in a more bioavailable format, you may absorb this bioflavonoid more easily...
5. Best Quercetin Powder Supplement: BulkSupplements Quercetin Dihydrate
Bulk Supplements is a well-known manufacturer offering numerous supplements in different sizes, ranging from a one-month supply to multi-kilogram options. They offer the best Quercetin dihydrate powder on the market in several bulk options.
This product supports heart health, brain health, and boosts the immune system. Each serving size is 500 mg of quercetin dihydrate, which is about ⅕ of a teaspoon. They also offer a capsule option.
Pros
- Easy to mix in your favorite beverage
- No soy, dairy, sugar, or yeast & Gluten free
- Subscribe-and-save option
- cGMP certified
Cons
- Smallest size option is 50 grams (approximately 3 month supply)
BulkSupplements quercetin delivers 500mg in a 1/5 teaspoon serving that you can mix into your favorite beverages...
6. Best Quercetin With Bromelain Supplement: Double Wood Quercetin With Bromelain
Double Wood Quercetin with Bromelain is one of the best combination products on the market.
Bromelain is another anti-inflammatory that helps improve quercetin's effectiveness and absorption. Studies have shown that bromelain has a synergetic effect with quercetin, meaning they work better together.
This quercetin bromelain supplement will support immune system health, support blood glucose management, and has potent antioxidant properties.
Each capsule contains 500 mg of quercetin and 100 mg of bromelain with a daily suggested dose of two capsules.
Pros
- Includes 100mg bromelain
- cGMP certified & Vegan
- Vegan
- Gluten and soy-free
- Subscribe-and-save option
Cons
- Some people may be allergic to bromelain
Our Quercetin is manufactured right here in the U.S.A. and is tested for purity and potency. INCLUDES 100 MG BROMELAIN - Bromelain helps to improve the absorption of Quercetin and improves its effectiveness...
7. Best Liposomal Quercetin Supplement: RenueByScience Lipo Quercetin
Lipo Quercetin by RenueByScience is a quercetin combination product containing liposomes. Liposomes helps protect quercetin during digestion and significantly increases bioavailability.
A study from June 2021 found liposomal quercetin to have a twenty-time increase (20x) in absorption compared to regular quercetin. Each capsule contains 150 mg of liposomal quercetin with 90 capsules per bottle.
Pros
- Significant higher absorption due to liposomal molecules (20x increase)
- Vegan friendly, Gluten and allergen-free
- cGMP certified and FDA approved
Cons
- More expensive than regular quercetin
LIPO Quercetin features our proprietary, powder-based liposomes made from natural phospholipid molecules that protect it from digestive enzymes and carry them into the bloodstream for targeted systemic delivery...
What is Quercetin?
Quercetin is a flavonoid that is naturally found in fruits and vegetables such as apples, berries, kale, broccoli, tea, and apples. Flavonoids are a class of phytochemicals, which are responsible for giving food its color.
It is a powerful antioxidant that has several health benefits such as fighting allergies, reducing inflammation, reducing stress, controlling blood sugar levels, and lowering blood pressure. Beyond its amazing antioxidant properties, it is also used to help more serious health issues like as an aid in chemotherapy and to reduce your risk for brain diseases such as Alzheimer’s and dementia.
It has also been studied recently for its effect on anti-aging. With this wide range of benefits, it's no wonder why quercetin has become one of the most popular dietary supplements on the market.
One of the downsides to quercetin is that it has poor bioavailability when taken orally. To increase absorption, quercetin is often combined with other substances that increase bioavailability, such as digestive enzymes.
Liposomes and phytosomes are two of the most popular because they help deliver more of the molecules to the bloodstream by acting as a protective barrier. There is more conclusive research on liposomal delivery for quercetin, which is why you will see products with this.
Quercetin has a synergetic effect with different compounds, such as liposomes and bromelain as mentioned above. Bromelain helps move the quercetin from the digestive tract into the bloodstream, therefore increasing absorption.
Zinc is one of the most commonly added substances and can boost the antiviral benefits. Vitamin C is another substance that has a synergistic effect with quercetin. Not only does it help increase absorption, but it also boosts the effectiveness of vitamin C. Depending on your main goal will determine which product is best for your body.
Benefits of Quercetin Supplements:
There are a number of desirable health benefits from quercetin. Quercetin can be used for something minor like improving endurance or fighting allergies, but it also has the ability to fight potent diseases, even cancer. We will explore these benefits and highlight studies that support these benefits.
1. Fights Inflammation
The most recognized benefit of quercetin is its ability to fight inflammation. One study on the anti-inflammatory effects of quercetin was done on women with rheumatoid arthritis (RA). The randomized, double-blind, placebo-controlled study used 50 women with RA and was completed over 8 weeks. In order to test this they measured plasma levels of high-sensitivity tumor necrosis factor-α (hs-TNFα), erythrocyte sedimentation rate (ESR), clinical symptoms including early morning stiffness (EMS), morning and after-activity pain, and tender (TJC) and swollen joint counts (SJC), which are core measures of RA. Disease activity and functional disability were also assessed using the Disease Activity Score 28 (DAS-28), physician global assessment (PGA), and a health assessment questionnaire (HAQ).
The study found that using a dosage of 500 mg quercetin daily had significantly reduced EMS, morning pain, and after-activity pain. DAS-28 and HAQ decreased, as did patients with active diseases, compared to the placebo group. Plasma levels of high-sensitive tumor necrosis factor-α were significantly reduced compared to the placebo group. Although tender joint counts (TJC) didn’t change during the trial, it significantly decreased after intervention. Results showed significant improvements in clinical symptoms, disease activity, plasma levels of high-sensitivity tumor necrosis factor-α, and overall health assessment. Based on all these measurements, they concluded that quercetin has powerful anti-inflammatory properties.1
2. Improves endurance
Whether you are an athlete or not, improving endurance will help you live a healthier life. One of the benefits of quercetin is its ability to improve endurance. One study that tested this theory involved male badminton players.
A placebo-controlled, double-blind study was done on 26 male badminton players over an eight week period. One group of participants 1000 mg of quercetin daily while the other group received a placebo. They measured VO2 max, which is the maximum amount of oxygen a person can use during exercise, and time to exhaustion (TTE), which is the time remaining at a given intensity before exhaustion. They also measured body fat percentage (BFP) to measure exercise performance. They found a significant increase in TTE in the quercetin group, with no measurable effect on body fat percentage. They concluded that quercetin supplementation for eight weeks may improve endurance and exercise performance.2
3. Can help with allergies
For a large percent of the population, dealing with allergies is a daily occurance. One of the benefits of quercetin is its ability to help allergic reactions such as asthma and rhinitis. Allergic rhinitis (AR), commonly referred to as the stuffy nose, is a chronic inflammatory disorder of the respiratory tract. As we already discussed, quercetin has powerful antioxidant properties that fight inflammation. A published review of multiple studies concluded that quercetin is efficient at treated allergies with no serious side effects. It can reduce the pathologies of asthma and stimulate the activation of bronchial epithelial cells, collagen, mucus production, and airway hyperreactivity. It also blocks the production of the protein periostin, which results in improvement of rhinitis. Therefore, quercetin is a great natural way to treat allergies, especially a stuffy nose.3
One particular rat study in the review tested the effect of quercetin on asthma, which is a chronic inflammatory lung disease. They determined that quercetin inhibits rat tracheal contractility through a presynaptic and a postsynaptic site of action. In other words, it is able to activate receptors and release endogenous substances that prevent asthmatic contractions. They concluded that quercetin is an effective treatment for airway diseases such as asthma.4
4. Helps blood pressure
Another benefit of quercetin is its ability to lower blood pressure. High blood pressure, also called hypertension, is one of the most common conditions in American adults. It harms the arteries in a way that causes the heart to work harder to pump blood.
A review study was done in 2015 on all research ever published from placebo-controlled randomized controlled trials regarding the effect quercetin has on blood pressure. The results showed significant reductions in both systolic blood pressure and diastolic blood pressure. They were able to conclude that the blood pressure-lowering effect of quercetin is substantial. Studies that focused on dosage concluded that greater than 500 mg daily of quercetin is necessary to have a significant effect.5
Other studies have shown that quercetin’s ability to lower blood pressure is stronger in patients with co-morbidities such as metabolic syndrome or in smokers. It's recommended that taking 1,000 mg daily of quercetin helps to maintain a healthy blood pressure. Be sure to contact your doctor if you are taking blood pressure medicine.
5. Supports Immune Health
Perhaps the main reason people purchase quercetin is because of its ability to support immune health. Your immune system's health is vital to staying healthy because it is responsible for protecting the body from foreign invaders. Antioxidants prevent oxidation, which are chemical reactions that can produce harmful free radicals. Quercetin is a flavonoid with powerful antioxidant properties, so it makes sense that it would support immune health.
A double-blinded, placebo-controlled trial was conducted to measure quercetin’s effect on upper respiratory tract infection (URTI) rates in males ranging from 18 to 85 years old. Upper respiratory tract infections are a type of viral infection that relies on the immune system to fight. A group of males over the age of 40 with high fitness levels showed a 36% reduction in URTI severity and a 31% reduction in URTI sick days. Although they couldn’t make conclusions for other age groups, they were able to note the significant drop in URTI sick days and severity after using 1,000 mg of quercetin daily for 12 weeks for the males over 40. More research is needed on human groups, but there are several studies that show quercetin supports immune health.6
6. Anti-Cancer Properties
Perhaps the most amazing benefit of quercetin is its potential anti-cancer properties. Quercetin and other phytochemicals have been shown to be anti-cancer agents, as well as fight other diseases. In fact, plant extracts and their active components are the main component of chemotherapy. Multiple studies have found quercetin can suppress tumor growth of different types of cancer, including breast, colorectal, stomach, head and neck, lung, ovarian, melanoma, and leukemia.
Studies have also shown its ability to enhance in vitro anticancer activity in breast cancer. A review of multiple studies confirmed that quercetin has anti-cancer properties through the cell death domain mechanism at the cell surface. It has also been proven that daily use of quercetin can dramatically reduce onset and prevent cancer.7
Side Effects of Quercetin
Quercetin has little to no side effects when taken at the suggested dosage. The most common reported side effects are headache or upset stomach, typically only at doses higher than the suggested 1,000 mg a day. We recommend starting with a low dose and working your way up to slowly adjust your stomach. There could also be kidney damage at extremely high dosages, so it is not recommended for people with kidney disease.
A medical review was done on all experiments that tested quercetins effects. Animal studies showed enhanced nephrotoxic effects in the pre-damaged kidney or to promote tumor development especially in estrogen-dependent cancer. Other animal and human studies showed drug interactions that reduced bioavailability. There is still a need for long-term studies on high doses of quercetin in humans. If you are healthy and do not exceed the suggested dosage there will be almost no adverse effects.8
What to look for when buying quercetin supplements:
It can be overwhelming to find the correct product for your needs when trying a new supplement. We will show you everything to look for when purchasing dietary supplements.
1. Ingredients
The main ingredient in each product should be some form of quercetin. The main ingredient you will find in most quercetin supplements is Quercetin Dihydrate, which is referred to as regular quercetin. Bromelain, vitamin C, and zinc are commonly added to quercetin for their synergistic properties. You might see other ingredients for the capsule, likely cellulose and silicon dioxide.
2. Dosage
Most studies involving quercetin are done at 500 mg and 1,000 mg dosages. Most products will contain either 500 mg or 1,000 mg, although there are useful products at lower dosages. Studies have shown that the optimal dose for lowering blood pressure and inflammation is 500 mg. The important part is the absorption rate, as some of the lower-dose products have other substances in them for a synergistic effect. Be sure not to consume more than the daily recommended dose to avoid any adverse effects.
3. Testing/Transparency
Third-party testing and transparency are very important to establish a reputable supplement company. When searching for products, look for the certified Good Manufacturing Practice (cGMP) stamp, which guarantees it meets the regulations for manufacturing supplements. Many companies will also put a stamp showing it was third-party lab tested to guarantee safety, purity, and potency.
4. Price
Since these products have a wide range of dosages and servings, the best way to determine pricing is on a per mg basis or per serving. Some products that include other substances, like bromelain may be more expensive per serving, but they should have higher absorption rates to make up for the difference. This is why we look at the price per serving when comparing the products with different ingredients.
5. Reviews
You should take advantage of online reviews whenever you are looking to start a new dietary supplement. Reading reviews are a great way to determine how much quercetin you need and which product is the best match. Not all quercetin products are made equal, so have a look at the ones we featured above to save yourself the time of finding the best options.
Quercetin FAQs
What are quercetin supplements good for?
Quercetin supplements contain potent antioxidants that promote a healthy immune system, cardiovascular health, and respiratory health. Other benefits include regulating blood sugar, improving allergy symptoms, anti-inflammatory effects, anti-aging, heart disease, chronic brain disorders, and even treating and preventing cancer.
What drugs should not be taken with quercetin?
There are several drug interactions that can happen when taken with quercetin. You should not take quercetin if you use antibiotics, cyclosporine, warfarin, or drugs that the liver changes. You should consult your doctor if you are taking blood pressure medication. While not all of these will result in adverse reactions, they can also affect the absorption rate.
What are side-effects of quercetin?
The most commonly reported side effects of quercetin are upset stomach and headaches, although they are typically only found in higher dosages. Kidney damage is possible at very high doses, so it is best to avoid quercetin if you have kidney issues. Other side effects were only found in people with existing conditions or drug interactions. As always, we recommend speaking with your primary healthcare provider before beginning any new supplementation regimen.
What is the best form of quercetin to take?
This answer depends on what benefit you are mainly seeking to gain. For example, if you are mainly seeking to lower blood pressure or decrease inflammation, the ideal dosage is 500 mg daily. If you are looking for anti-viral properties, you should try a quercetin product that contains zinc. Liposomal delivery has been shown to be the best delivery method.
Summary
Quercetin supplements have a wide range of benefits and could benefit many. Our top quercetin pick comes from Thorne which is the only manufacturer to collaborate with the Mayo Clinic, give it a try, you won't be disappointed.
Quercetin is a flavonoid, a type of phytonutrient found in plants with anti-inflammatory effects and other health benefits. It can be used to help regulate blood sugar levels, lower blood pressure, improve allergies, and increase endurance. It has even been used to help treat and prevent cancer. We hope this helps you find the perfect quercetin supplement for your goals!
Thorne is chosen by champions and trusted by 100+ pro teams. Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content...
For those looking for more ways to boost antioxidant intake, make sure to check out our post that covers the Best Greens Powders on the market.
References
- Javadi, Fatemeh, et al. “The Effect of Quercetin on Inflammatory Factors and Clinical Symptoms in Women with Rheumatoid Arthritis: A Double-Blind, Randomized Controlled Trial.” Journal of the American College of Nutrition, vol. 36, no. 1, 1 Jan. 2017, pp. 9–15, 10.1080/07315724.2016.1140093.
- Daneshvar, Pooya, et al. “Effect of Eight Weeks of Quercetin Supplementation on Exercise Performance, Muscle Damage and Body Muscle in Male Badminton Players.” International Journal of Preventive Medicine, vol. 4, no. Suppl 1, 2013, pp. S53-7, www.ncbi.nlm.nih.gov/pmc/articles/PMC3665027/.
- Jafarinia, Morteza, et al. “Quercetin with the Potential Effect on Allergic Diseases.” Allergy, Asthma & Clinical Immunology, vol. 16, no. 1, 14 May 2020, 10.1186/s13223-020-00434-0.
- Capasso, Raffaele, et al. “Inhibitory Effect of Quercetin on Rat Trachea Contractility in Vitro.” Journal of Pharmacy and Pharmacology, vol. 61, no. 1, Jan. 2009, pp. 115–119, 10.1211/jpp.61.01.0016.
- Serban, Maria‐Corina, et al. “Effects of Quercetin on Blood Pressure: A Systematic Review and Meta‐Analysis of Randomized Controlled Trials.” Journal of the American Heart Association, vol. 5, no. 7, 6 July 2016, 10.1161/jaha.115.002713.
- Heinz, Serena A., et al. “Quercetin Supplementation and Upper Respiratory Tract Infection: A Randomized Community Clinical Trial.” Pharmacological Research, vol. 62, no. 3, Sept. 2010, pp. 237–242, 10.1016/j.phrs.2010.05.001.
- Hashemzaei, Mahmoud, et al. “Anticancer and Apoptosis-Inducing Effects of Quercetin in Vitro and in Vivo.” Oncology Reports, vol. 38, no. 2, Feb. 2017, pp. 819–828, 10.3892/or.2017.5766.
- Andres, Susanne, et al. “Safety Aspects of the Use of Quercetin as a Dietary Supplement.” Molecular Nutrition & Food Research, vol. 62, no. 1, 1 Jan. 2018, 10.1002/mnfr.201700447.
Kyle Ustach
Author