What is quercetin?

Quercetin is a natural plant compound found in a lot of everyday foods like apples, onions, berries, and even green tea. It’s part of a group called flavonoids — basically natural antioxidants that help your body deal with stress, inflammation, and damage from free radicals. You’re probably already eating small amounts of quercetin without even realizing it.

People often turn to quercetin supplements for extra support, especially when it comes to immunity and inflammation. It’s been studied for helping with things like allergies, blood pressure, and even exercise recovery. Some folks use it during allergy season because it’s thought to help block histamine — the chemical that causes those sneezing, itching reactions.

One reason quercetin has gotten so much attention is its potential to support your immune system. During cold and flu season, or when your body is under extra stress, having a little extra antioxidant support can make a difference. It’s also being studied for its effects on viruses, though research is still ongoing in that area.

In the anti-aging world, quercetin is sometimes paired with other compounds like zinc or vitamin C. The idea is that it may help reduce the buildup of old, damaged cells (senescent cells) and improve overall cellular function. That’s still an emerging area of research, but it’s one of the reasons quercetin shows up in longevity supplement stacks.

As for how to take it, quercetin is usually available in capsule or powder form. Some versions are combined with bromelain (an enzyme from pineapple) to help with absorption. A common daily dose is somewhere between 500 mg to 1,000 mg, but people take more or less depending on their health goals.

It’s generally safe for most people, but if you’re on medication — especially blood thinners or antibiotics — it’s worth checking with a healthcare provider first. Like any supplement, the quality matters, so look for brands that do third-party testing and keep the ingredient list clean.

Whether you’re looking to support your immune system, manage inflammation, or just give your body an antioxidant boost, quercetin is one of those natural options that’s backed by some solid research and years of traditional use.