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What is Quercitin and Why You Need It!

Updated: Feb 17

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What is Quercetin?

Quercetin is a flavonoid or a type of antioxidant that is found naturally in plant foods. Quercetin is one of the most abundantly found flavonoids in nature and can help with many different processes in the body. An increased intake of quercetin is associated with increased longevity, energy, immunity, and more!

Why do we need Quercetin?

Quercetin can be beneficial for numerous reasons.

  1. Quercetin is a powerful anti-inflammatory agent. Flavinoids, and antioxidants, fight oxidative stress which creates inflammation in the body. Inflammation has been proven to be the root cause of most diseases so it is important to consume a diet high in antioxidants.

  2. Quercetin can help fight allergies and symptoms. It is a natural antihistamine so it can prevent the immune system from releasing histamines and help with skin reactions and other symptoms associated with allergies.

  3. Quercetin can support heart health. Along with lowering inflammation, this powerful antioxidant can lower oxidative stress, reduce the risk for vascular disease, and improve cholesterol levels.

  4. Quercetin can increase energy and endurance. Especially for athletes, quercetin has been especially beneficial for improving blood flow and improving VO2 max.

  5. Quercetin can potentially decrease the risk of cancer. Quercetin has been shown in studies to be a potential chemo-protective active compound.

Where Can I Find Quercetin?

In order to get quercetin from your diet look for green, red, and purple pigmented fruits and vegetables.

Here is a list of Quercetin rich foods:

  • Red onion

  • Green tea

  • Cherries

  • Cabbage

  • Sprouts

  • Citrus fruits

  • Asparagus

  • Peppers

  • Tomatoes

  • Cocoa

  • Cranberries

  • Capers

  • Herbs

  • Red wine

  • Kale

  • Blueberries

  • Berries

  • Broccoli

The best way to get quercetin in your diet: Eat an apple a day!! And don't peel the skin, that is where all the good stuff is!


Please speak to a trained health care professional regarding the consumption and dosage of supplements. If you choose to take quercetin in supplement form instead of whole foods the average dosage is 200-500 mcg per day to provide results.

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