Quercetin Dosage: What You Need to Know

If you’ve heard about quercetin as a natural antioxidant, you’re probably wondering how much to take. The short answer is that most people do fine with 500 mg to 1000 mg per day, split into two doses. Below we break down why that range works for many and what factors might push you higher or lower.

Standard Dose and How to Split It

A typical starter dose is 250 mg taken twice a day – one pill in the morning and another with lunch. This spacing helps keep blood levels steady because quercetin isn’t absorbed very well on its own. If you’re using a powder, dissolve the same amount in water or juice.

When you feel comfortable, many users bump the total to 1000 mg daily (500 mg each time). That level is common in studies that look at allergy relief and exercise recovery. Staying under 1500 mg per day is a safe upper limit for most adults.

Factors That Change Your Ideal Amount

Body weight. Heavier people sometimes need a bit more to feel the same effect. Add an extra 100 mg if you’re over 200 lb, but don’t jump straight to 2000 mg.

Health goals. If you’re using quercetin for joint support, the 500‑1000 mg range works well. For intense athletes looking at oxidative stress, a higher end (up to 1500 mg) may be useful, but only under guidance.

Other supplements or meds. Quercetin can boost the absorption of certain drugs like antibiotics and blood thinners. If you’re on prescription medication, start low (250 mg twice daily) and talk to a pharmacist.

Formulation matters. Capsules often contain a small amount of bromelain or vitamin C, which improves uptake. Powdered pure quercetin needs a fat source – take it with a meal that has some olive oil or avocado.

If you have any chronic conditions (kidney disease, liver issues), keep the dose at the low end and get medical advice before upping it.

Practical Tips for Getting the Most Out of Quercetin

• Take with food. A little fat helps your body absorb quercetin better.
• Avoid high‑dose vitamin C at the same time – it can compete for absorption.
• Stay consistent. Skipping days resets any benefit you’re building.
• If you feel mild stomach upset, split the dose into three smaller servings instead of two.

Remember, supplements aren’t a magic fix. Pair quercetin with a balanced diet rich in fruits and veggies for the best antioxidant support.

Bottom line: start with 250 mg twice daily, watch how you feel, and adjust up to 1000 mg total if needed. Stay under 1500 mg unless a health professional says otherwise, and always take it with a meal that contains some fat for optimal absorption.