Disclosure: This article may contain affiliate links. If you decide to make a purchase, I may make a small commission at no extra cost to you.
There are many forms of quercetin supplements out there to choose from and they are often combined with other ingredients such as vitamin C, bromelain, and resveratrol to enhance its effects in the body.
Often people will go for a larger dose because they believe it will be absorbed better. And to some extent they are correct. However, there are other forms of quercetin that are significantly better absorbed by the body.
Which form of quercetin is that? It’s called Quercetin Phytosome.
One of the major problems with using quercetin is its poor solubility and low oral absorption, but a new food-grade lecithin-based formulation can overcome these problems and lead to significantly higher concentrations in humans at a much lower dose [1].
In one study, 500 mg of Quercetin Phytosome was able to achieve a concentration in the plasma of human volunteers up to 20x higher than unformulated quercetin.
You can graph here which compares standard quercetin vs. two different doses of Quercetin Phytosome.
The researchers of the study found that there were also no side effects when volunteers were given this new quercetin formulation.
What Can Quercetin Supplements Be Used For?
Quercetin is often to support general health and well-being. People take quercetin for a lot of different reasons, some of which are but not limited to the following:
- Help reduce chronic inflammation by reducing TNFα and interleukin-6 (IL-6)
- Help block histamine release leading to easier breathing and better sinus health
- Improve gut health by regulating the microbiome and increasing biodiversity in the gut
- Has anti-viral properties
- Help symptoms of aging
- Combat oxidative stress
- Improve cardiovascular and endothelial health
- Improve exercise performance
- Immune system support
When taking quercetin, some beneficial effects might be apparent quite quickly, such as a reduction in inflammation, while other benefits could take longer to appear.
The best way to get the most out of quercetin is to take it consistently with a healthy diet and lifestyle.
Choosing A Quercetin Supplement
As we’ve already established from the research, quercetin phytosome is significantly better absorbed than unformulated quercetin. However, it can be more expensive if you are trying to match the doses used in some of the clinical studies.
That being said, check out some of the reviews in the links below and you will see many people have a good experience with quercetin phytosome even at lower doses as recommended by Life Extension.
I can say anecdotally that I have also noticed improvements in my health by taking just 2 bio-quercetin capsules per day, especially for muscle pain.
Even though quercetin phytosome might be better absorbed, people also do have good experiences with other quercetin formulations, especially those that include bromelain, so I will include those below.
1) Life Extension Bio-Quercetin – 30 Vegetarian Capsules
They ensure that their products are of the best quality and purity you can get.
While sometimes a bit more expensive than some cheaper brands out there, you should have peace of mind in what you’re getting.
Their supplements are often used for clinical research in universities around the world.
Life Extension supplement is up to 50x more potent than some of the other forms of Quercetin.
Supplement Facts:
Manufactured in the USA
Serving size: 1 capsule
Ingredients: Bio-Quercetin Phytosome (29 mg) – from Japanese sophora concentrate (flower bud), phosphatidylcholine-complex (from sunflower).
See more information and current price (Amazon)
2) Life Extension Optimized Quercetin – 60 Vegetarian Capsules
The formulation of natural ingredients is meant to enhance the absorption and improve the effectiveness of quercetin, which is usually difficult to absorb by the body.
Supplement facts:
Manufactured in the USA
Serving size: 1 capsule
Ingredients: Vitamin C (from ascorbic acid and camu-camu berry extract (30 mg), Quercetin (as quercetin dihydrate – 250 mg), Optimized food blend: Bitter Orange bioflavonoids (peel and fruit), apple (fruit), onion (bulb). Camu-camu extract (wildcrafted berry).
See more information and current price (Amazon)
3) Now Supplements Quercetin with Bromelain – 120 Vegetarian Capsules
This quercetin supplement contains two main ingredients, quercetin and bromelain. The addition of bromelain has been shown to enhance absorption and to be synergistic in its effects on dampening down inflammation in the body and combating oxidative stress [3].
A great combination that has provided benefits to many people who have used it, including myself.
The advantage of this supplement is that it does contain a fairly high dose of quercetin to make up for its poorer absorbability and you get significantly more capsules too.
With a large number of reviews, you will find that many customers are very happy with this supplement and have experienced good benefits from taking it regularly.
Supplement facts:
Manufactured and Packaged in the USA
Serving size: 2 capsules
Ingredients: Quercetin (800 mg) and Bromelain (2400 GDU/g).
See more information and current price (Amazon)
Safety and Side Effects of Bromelain Supplements
Quercetin is found naturally in many different foods people consume regularly and the main dietary sources are fruits and vegetables.
These supplements are safe in humans with little to no side effects at recommended doses. Some research cautions against the use of quercetin doses long term (over 12 weeks) of above 1000 mg/day [4].
If you are taking medications, it might be worth speaking with your doctor or pharmacist to make sure it is okay to take quercetin and bromelain with those medications. You can see interactions with bromelain here and quercetin here on WebMD.
There is a lack of data concerning women taking this supplement while pregnant, so it is better to avoid it until more research is available. However, consuming quercetin as part of a diet rich in fruits and vegetables is fine.
