Quercetin and Blood Pressure: Natural Support for Hypertension

Quercetin and blood pressure are closely linked in scientific research, with multiple clinical trials suggesting this natural compound may lower both systolic and diastolic readings. High blood pressure, also called hypertension, affects nearly half of U.S. adults and increases the risk of stroke, heart attack, and kidney disease. At the same time, interest in natural compounds that can complement medical treatment has grown.

Quercetin, a plant flavonoid found in onions, apples, and tea, has been studied for decades. In fact, recent clinical trials and systematic reviews suggest that it may lower both systolic (top number) and diastolic (bottom number) blood pressure. Moreover, the effect appears strongest in people with hypertension or metabolic syndrome.

So, can quercetin really help? Let’s explore the science, evidence, and practical guidance.

What Is Quercetin?

Quercetin is a flavonol, one of the most common flavonoids in the human diet. Flavonoids are plant compounds that give fruits and vegetables their color and provide antioxidant benefits.

Food sources

Quercetin is abundant in:

• Onions (red and yellow especially)

• Apples and pears

• Berries such as blueberries and cranberries

• Leafy greens like kale and spinach

• Broccoli

• Citrus fruits

• Tea and red wine

Average daily intake in Western diets ranges from 15–40 mg. By contrast, human trials often use supplement doses between 150–1000 mg daily, far higher than food alone provides.

Absorption and forms

Quercetin’s absorption depends on the form (food glycosides vs supplement aglycone) and on gut microbiota. Supplements can raise blood plasma levels several fold, which is why higher-dose trials are possible.

How Does Quercetin Lower Blood Pressure?

Quercetin may lower blood pressure through several biological pathways.

• It can reduce vascular oxidative stress, helping protect the inner lining of blood vessels.

• It may enhance nitric-oxide–mediated vasodilation, which relaxes arteries and improves circulation.

• It can inhibit angiotensin-converting enzyme (ACE), the same pathway targeted by ACE-inhibitor medications, though its effect is milder.

• It helps lower oxidized LDL cholesterol, which reduces vascular inflammation and protects arteries.

Together, these mechanisms explain why human trials have found modest but consistent reductions in blood pressure with quercetin supplementation.

What Do Human Studies Show About Quercetin and Blood Pressure?

Trial in stage 1 hypertension

One of the strongest trials found that 730 mg of quercetin per day for 28 days reduced systolic pressure by ~7 mmHg and diastolic by ~5 mmHg. These reductions are clinically meaningful, similar to some lifestyle interventions.

Trial in overweight adults

In a double-blind crossover study, 150 mg/day lowered systolic blood pressure by ~2–3 mmHg overall. In subgroups, the drop was 2.9 mmHg in hypertensives and 3.7 mmHg in younger adults. This same study also reported a reduction in oxidized LDL cholesterol, adding to its cardiovascular benefit.

Meta-analysis of randomized trials

A systematic review and meta-analysis concluded that quercetin supplementation significantly reduced both systolic (≈3 mmHg) and diastolic (≈2.6 mmHg) pressure. The effect was stronger at doses of 500 mg/day or higher.

Who Benefits Most from Quercetin and Blood Pressure Support?

The evidence suggests quercetin is most effective in:

• Adults with stage 1 hypertension, where effects are strongest.

• Overweight adults with metabolic syndrome, where both blood pressure and oxidized LDL improve.

• Younger adults, who showed slightly larger reductions in one trial.

By contrast, people with normal blood pressure generally do not experience significant changes.

How Much Quercetin Is Needed?

• 150 mg/day → modest reductions (~2–3 mmHg).

• ≥500 mg/day → stronger effects (up to 7 mmHg systolic, 5 mmHg diastolic).

• 1000 mg/day → tested in some studies with good tolerance, though higher doses may not always add extra benefit.

Food sources alone cannot provide these amounts, which is why supplements are studied for blood pressure outcomes.

Is Quercetin Safe?

Human trials show quercetin is generally well tolerated:

• First, no major adverse effects on the kidney, liver, or blood markers have been observed.

• Furthermore, it has been found safe at doses up to 1000 mg/day in clinical settings.

• Finally, no serious side effects were reported in either hypertensive or overweight populations.

However, because supplements can affect medication response, it is best to discuss quercetin use with your healthcare provider, especially if you are managing blood pressure or other cardiovascular conditions.

Can Quercetin Replace Blood Pressure Medications?

No. While quercetin may lower blood pressure modestly, it does not replace prescription therapy. Rather, it should be considered a supportive approach, and in addition, it works best alongside medical treatment and lifestyle changes.

How Does Quercetin Fit Into a Heart-Healthy Lifestyle?

Quercetin works best as part of a holistic approach to blood pressure management:

• DASH diet: Eating more fruits, vegetables, and whole grains.

• Lower sodium intake: Reducing salt is one of the strongest strategies for lowering pressure.

• Exercise: Regular activity improves circulation.

• Weight management: Even small reductions in body weight improve blood pressure.

Quercetin supplementation may provide an additional, natural benefit when combined with these strategies.

Final Thoughts: Quercetin and Blood Pressure

Quercetin and blood pressure are linked in multiple randomized controlled trials and meta-analyses. Overall, evidence shows reductions in systolic and diastolic blood pressure, especially in hypertensive adults and at doses above 500 mg/day. In addition, the underlying mechanisms include antioxidant activity, nitric oxide support, ACE inhibition, and improvements in oxidized LDL.

Quercetin is safe for most adults, but it should not replace prescribed medication. Instead, it can be part of a broader wellness plan.

If you’re looking to support cardiovascular health naturally, you can Shop Ultra Pure Quercetin™.

References 

1. Edwards, R. L., Lyon, T., Litwin, S. E., Rabovsky, A., Symons, J. D., & Jalili, T. (2007). Quercetin reduces blood pressure in hypertensive subjects. The Journal of nutrition, 137(11), 2405–2411. https://doi.org/10.1093/jn/137.11.2405

2. Egert, S., Bosy-Westphal, A., Seiberl, J., Kürbitz, C., Settler, U., Plachta-Danielzik, S., Wagner, A. E., Frank, J., Schrezenmeir, J., Rimbach, G., Wolffram, S., & Müller, M. J. (2009). Quercetin reduces systolic blood pressure and plasma oxidised low-density lipoprotein concentrations in overweight subjects with a high-cardiovascular disease risk phenotype: a double-blinded, placebo-controlled cross-over study. The British journal of nutrition, 102(7), 1065–1074. https://doi.org/10.1017/S0007114509359127

3. Larson, A. J., Symons, J. D., & Jalili, T. (2010). Quercetin: A Treatment for Hypertension?-A Review of Efficacy and Mechanisms. Pharmaceuticals (Basel, Switzerland), 3(1), 237–250. https://doi.org/10.3390/ph3010237

4. Serban, M. C., Sahebkar, A., Zanchetti, A., Mikhailidis, D. P., Howard, G., Antal, D., Andrica, F., Ahmed, A., Aronow, W. S., Muntner, P., Lip, G. Y., Graham, I., Wong, N., Rysz, J., Banach, M., & Lipid and Blood Pressure Meta‐analysis Collaboration (LBPMC) Group (2016). Effects of Quercetin on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 5(7), e002713. https://doi.org/10.1161/JAHA.115.002713

5. Larson, A. J., Symons, J. D., & Jalili, T. (2012). Therapeutic potential of quercetin to decrease blood pressure: review of efficacy and mechanisms. Advances in nutrition (Bethesda, Md.), 3(1), 39–46. https://doi.org/10.3945/an.111.001271

6. Egert, S., Bosy-Westphal, A., Seiberl, J., Kürbitz, C., Settler, U., Plachta-Danielzik, S., Wagner, A. E., Frank, J., Schrezenmeir, J., Rimbach, G., Wolffram, S., & Müller, M. J. (2009). Quercetin reduces systolic blood pressure and plasma oxidised low density lipoprotein concentrations in overweight subjects with a high-cardiovascular disease risk phenotype a double blinded, placebo controlled cross over study. The British journal of nutrition, 102(7), 1065–1074. https://doi.org/10.1017/S0007114509359127