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Estimates show that most people typically get between five and 40 milligrams of it a day from eating common plant foods; however, if you stick with a nutrient-dense diet overall, you’re likely to take in much more — as much as 500 milligrams daily according to some reports.
Optimal doses of quercetin have not been established for any specific conditions by the FDA or any other governing health authority at this time, so it’s up to you and your doctor to decide what amount works best for you.
For people who turn to quercetin supplements, common oral dosages are 500 milligrams taken twice daily, but it’s also definitely possible to experience benefits when taking lower doses.
Quercetin supplements are available in all types of pills or capsules and are commonly used in formulas along with other anti-inflammatory ingredients. For example, quercetin with bromelain (an anti-inflammatory enzyme found in pineapples) may be taken to help manage allergies.
This may be labeled as a “quercetin complex” formula, which is a synergistic formula that is intended to offer additional antioxidant ad/or anti-aging support. *
Most people will realistically only hit up to 80 mg of quercetin per day from dietary sources. So supplements are necessary if you want to fight allergies, support immunity, or experience any of the potential quercetin health benefits. The dose for prevention of allergic symptoms is from 500 to 3,000 mg daily.
A typical dose of quercetin is 500 to 1,000 mg per day (this is the dosage often used in clinical studies). However, quercetin is somewhat poorly absorbed through the intestinal wall, so use quercetin phytosome — a form where quercetin is attached to a phospholipid complex, which has been shown to dramatically enhance absorption. *
