Quercetin槲皮素

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类黄酮里被研究最多 · 实验室明星, 临床终点平淡 · 抗衰 senolytic 是真新方向

A flavonol headliner

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类黄酮里的明星

Quercetin is one of the most common and most-studied flavonoids in plants — it belongs to the flavonol subgroup. If you only meet one flavonoid molecule, it's usually this one.

Chemistry:

Polyphenol structure (3 aromatic rings + multiple -OH) — the theoretical basis of the antioxidant + anti-inflammatory claimsMostly present in food as glycosides (rutin = quercetin + rutinose; isoquercitrin = quercetin + glucose)In the gut the glycoside is cleaved and quercetin is absorbed; the liver then rapidly glucuronidates / methylates it — the plasma active form is very different from what you ate
High-density foods (mg / 100 g):

Capers (raw): ~234 mg — far higher than any other foodOnions (red / yellow, raw): ~22-50 mgKale / broccoli: ~4-23 mgApple with skin: ~4-5 mgGreen tea (one cup): ~2-5 mgRed wine (one glass): ~2-4 mgBlueberries: ~8-15 mg
Estimated daily intake (Western diet): a typical person gets ~13 mg/day quercetin-equivalent — mostly from tea + apples + onions.

Supplement dose: typically 500-1000 mg/day quercetin, 40-80× dietary — the key distinction between 'pharmacologic dose' and 'nutritional dose'.

So two things to remember about it:

1. Very natural in the diet: a serving of onions + a cup of tea + an apple is normal
2. Amplified in supplements: multiplying the dietary amount by 50× — whether that actually does anything is the core question, continued below

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