By XPRS Nutra

What is Quercetin Dihydrate? Benefits, Foods, Usage & Side Effects

In the present day, we’re very fortunate to have a wide array of dietary supplements that can contribute to our overall health and wellbeing and potentially protect us from diseases, infections, and chronic health conditions. 

One such supplement is Quercetin Dihydrate

And although quercetin is prevalent in a range of fruits and vegetables, supplementing your diet with quercetin can be advantageous for your health, as we introduce below. 

In this article, we answer the following questions: 

  • What exactly is quercetin dihydrate? 

  • What are the benefits of including quercetin in my diet? 

  • Which foods contain quercetin? 

  • How can quercetin dihydrate be used? 

  • Are there any side effects of quercetin dihydrate that I need to be mindful of?  

We then round things off by answering five common quercetin dihydrate FAQs. 

Where Does Quercetin Come From?

In its simplest form, quercetin dihydrate is a pigment that is found in certain natural ingredients. It’s also classified as a flavonoid, which refers to a particular chemical that is present in plants. 

It is widely accepted that including quercetin dihydrate in your diet can potentially have a range of benefits and can even contribute to managing and treating certain conditions.

According to WebMD, most people take in between 5 and 40mg of quercetin from food each day, but it’s possible to supplement your diet with quercetin if you choose. 

Let’s look at some of the reasons why adding to your quercetin dihydrate consumption could be beneficial to your health.


What Are the Benefits of Quercetin Dihydrate?

Reputable online sources inform us that there are potentially a whole host of potential benefits of including quercetin dihydrate in your diet. 

It is most commonly sought-after for its antioxidant properties, and it helps contribute to your overall health and wellbeing in the following ways: 

Disease and Illness Prevention

Perhaps most interestingly, studies have found that quercetin dihydrate can potentially help prevent and treat various illnesses and diseases, including heart diseaseneurological diseases, and even cancer. While these studies have limitations, initial research is promising into the potentially positive role that quercetin can play in fighting some of the deadliest human illnesses and diseases.


Quercetin combats inflammation and helps your white blood cells do their job. Inflammation is a typical response to stress and injury, and a study amongst male athletes found that quercetin contributed to reduced inflammation in certain instances. 

Offers Protection from Free Radicals & Viruses

As a powerful natural antioxidant, quercetin protects your body from the adverse effects of free radicals that are prevalent in the air. A study showed that quercetin is a more effective antioxidant than Vitamins C and E and can potentially play an important role in maintaining your health and wellbeing.

Allergy Relief 

Another potential benefit of quercetin dihydrate is that it can be used as an effective natural antihistamine in certain instances. Research points to the fact that it restricts histamine release from cells, indicating that it might be helpful in treating painful allergic reactions.

Reduces Blood Pressure

High blood pressure can cause a heart attack or stroke, and a recent study found that taking supplementary quercetin could be an effective way of reducing blood pressure over time. 

As you can see, the potential benefits of including sufficient quercetin dihydrate in your diet are impressive and wide-ranging. However, it’s always a good idea to consult a medical professional before seeking to combat health conditions with any type of supplement.


Which Foods Contain Quercetin? 

While some people elect to take supplementary quercetin dihydrate for various reasons, the good news is that you can easily incorporate quercetin into your diet naturally by eating the right foods. 

The USDA has published details on the content of flavonoids (including quercetin) in various food groups, many of which are nice and easy to incorporate into your daily diet. Foods that are rich in quercetin include: 

Vegetables: Capers, yellow & green peppers, onions, shallots, asparagus, broccoli, kale, lettuce.

Fruits: Tomatoes, cherries, red apples, red grapes, blackberries, cranberries, blueberries, raspberries. 

Herbs: American elder, St John’s wort, Ginkgo biloba.

Tea: black (various), green. 

Because quercetin is a plant pigment, it is only found in sufficient quantities in vegetables, fruit, herbs, and tea. Meat and dairy, for instance, don’t contain quercetin, so if you want to improve your quercetin intake, you will need to add more greens and fruits to your diet. 

study has shown that organic fruits and veggies can offer more than three times the amount of quercetin than those conventionally grown, so it could be worth switching to organic products if you’re looking to boost your quercetin levels. 

How Can Quercetin Dihydrate Be Used? 

You can opt to use quercetin dihydrate to manage certain health conditions, as introduced earlier in this article. While some people get sufficient quercetin from the foods they eat, others will need to take additional quercetin in the form of supplements. 

These tend to be available in capsules of between 50mg & 100mg and can be safely ingested alongside your regular diet. Quercetin powder is also a great option available to you. As the various studies that we’ve introduced exemplify, sufficient levels of quercetin dihydrate can be used to improve your overall health and protect your body from infections, free radicals, and potentially lethal diseases. 

However, WebMD advises that quercetin is likely to be ineffective in regard to athletic performance. It quotes several sources and concludes that there is limited evidence suggesting that quercetin can enhance performance or reduce fatigue.

If you don’t feel as if you’re getting sufficient levels of quercetin from your diet, you could look to add quercetin powder or tablets to your diet. 


What Are the Side Effects of Quercetin Dihydrate? 

As quercetin is naturally found in many fruits, vegetables, and herbs, it is safe to consume. The same is true for quercetin that is taken in supplementary form, whether it's quercetin powder or tablets. 

There is evidence that taking in excess of 1000mg of quercetin per day could cause mild symptoms, including headaches and tingling. But given that most people consume less than 40mg of quercetin naturally, and supplements are offered in 50-100mgs, this shouldn’t pose a threat to most people. 

If you already take a range of supplements or are on medication for any pre-existing health conditions, it’s a good idea to consult a medical professional before taking supplementary quercetin just to be on the safe side.

This summary from Healthline is reassuring: 

“Quercetin appears to be generally safe with little to no side effects.” 

So, if you’re planning to add supplementary quercetin dihydrate to your diet, you should encounter few if any negative issues. 


Quercetin Dihydrate FAQs

What is Quercetin Dihydrate Used for?  

In most instances, quercetin dihydrate supplements are used for their antioxidant and anti-inflammatory properties. People also favor quercetin dihydrate because it can potentially alleviate negative health conditions like heart disease, Parkinson’s, and cancer. 

What is the Best Form of Quercetin?  

While you should opt for a balanced diet to increase your natural intake of quercetin, you can also add supplements that will provide you with the benefits of this flavonoid. Quercetin powder is a great option, as it can be added to a range of drinks and homemade recipes and is easy to manage your intake. 

Who Shouldn’t Take Quercetin Dihydrate?  

Theoretically, quercetin dihydrate is suitable and perfectly safe for most people. However, if you’ve reacted badly to supplements before or are taking medication, it’s a good idea to consult a health professional before supplementing your diet. 

Is Quercetin Dihydrate Safe During Pregnancy?

WebMD advises that you should avoid taking quercetin supplements if you’re pregnant or breastfeeding, as you may get too much because it's prevalent in so many foods already.

Does Cooking Destroy Quercetin? 

Research shows that cooking quercetin does reduce its presence in certain foods. It’s therefore better to enjoy fruit and vegetables raw and to supplement your diet with quercetin powder if you’re looking to significantly boost your intake. 



Quercetin dihydrate is a flavonoid that is naturally found in fruits, vegetables, herbs, and tea. While it’s possible to get sufficient quercetin from a balanced diet, you may need to supplement your intake of quercetin dihydrate to really benefit from its advantageous properties. 

The good news is that quercetin supplements are widely available, and one of the best ways to take quercetin is as a powder. 

Quercetin dihydrate supplements are generally very safe, and taking them alongside a balanced diet poses very little risk to your health in terms of side effects. 

Ultimately, quercetin dihydrate is an important component of your diet and can be used to treat a range of illnesses, diseases, and chronic conditions and boosts health and wellbeing.

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