What is the best way to take fisetin?

Adding fisetin to your everyday life is one step closer to improving your longevity and reversing aging. Through numerous clinical studies, Fisetin has shown abilities to aid in obesity and diabetes, support brain health, and enhance skin appearance. It also presents a wide array of potential health benefits across our body systems that is still under research.  

With fisetin being one of the top beneficial flavonoids, you would definitely be convinced to take it. However, you are unlikely to reap its substantial health benefits without proper dosage and frequency. So, what is the best way to take fisetin?

Fisetin-rich foods vs. fisetin supplements

It may reverse aging, prevent aging-related diseases and help improve different parts of your body
Photograph: Microgen/Shutterstock

Fisetin can be consumed by eating fruits or vegetables that are rich in fisetin or dietary supplements – either way, both are easily accessible, but the difference is their effectiveness. 

To understand which one is effective, scientists in Iwate Prefecture, Japan, researched the feasibility of fisetin for the body to receive antioxidant, anti-inflammatory and senolytic benefits. The study found that the average daily intake of flavonoids should be 0.4 mg per capita, which is entirely different from what has been concluded before [1].

Firstly, the amount of flavonoids is considerably low, as according to previous human trials, the dosage should be 20 mg per kilogram of the body’s weight. Consequently, a person with 150lb should take 1,300 mg, which is 3,000 times more. 

Secondly, these earlier human trials have used a “hit and run” method where a high dose of fisetin is administered for two consecutive days. Then, it was followed by a long break period of typically about 30 days. 

The mentioned intermittent exposure model used in these two findings is completely different from the exposure method used in Japan. There, the food-based intake of fisetin is consistent over time.

As you can see, there are more studies needed to fully establish the doses of fisetin and which to take it from. A plant-based diet may help in fortifying your body with significant vitamins and minerals; however, some phytonutrients are naturally challenging to consume in therapeutic quantities. Most significantly, for those who have no easy access to fresh produce, herbs and spices. 

Also, fisetin is generally poorly absorbed by the body. You can undoubtedly gorge on eating fisetin rich-foods, but your body won’t absorb it properly. Hence, presently fisetin supplements are much more recommended. Typically, a fisetin supplement can provide you with 20 mg/kg of body weight. Plus, they are combined with some other components like fat to enhance their absorption in your body. 

In terms of the fats added in fisetin supplements, scientists have discovered that if fats are combined with fisetin, their bioavailability may increase, making it easier for your body to absorb it. Thus, many supplement manufacturers add various oils to their formulations. Experts suggest that this is the best way to benefit from the flavonoid’s therapeutic effects. However, keep in mind that more in-depth research studies and human trials need to be conducted. 

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How much fisetin should you take?

Relatively, there is still no scientifically proven dosage of fisetin since all clinical studies of fisetin have been conducted with animals like rodents or mice. However, the majority of fisetin supplements are prescribed about 100 mg to 500 mg per day. This is also backed up by one clinical trial conducted with cancer patients, which used 100 mg per day [2]. 

Moreover, in an ongoing study by Mayo Clinic, scientists are using 20 mg of fisetin per kg of body weight for two consecutive days to test fisetin on elderly adults. It is considered a pilot study to examine the efficacy of fisetin in reducing inflammatory factors in blood for 70-year-olds and above; and decreasing frailty and markers of inflammation, insulin resistance and bone resorption in them [3].

You can safely take smaller doses of around 100 to 500 mg of fisetin per day, while higher doses of fisetin, typically about 1000 mg or more, are recommended to be taken at least a couple of days in a month. However, more clinical data and studies in humans are needed before we can settle with a much more comprehensive recommended dose and timing of taking fisetin. 

Body absorption of fisetin

As mentioned above, fisetin alone is not easily absorbed by the body, so adding fats while consuming fisetin can help it to become more bioavailable. Some fat oils that manufacturers use are mainly coconut oil, olive oil and fish oil to improve its absorption. 

Fisetin supplements have not been approved by FDA to use in any treatment, cure or prevention for any diseases or health problems and neither for diagnosis. The regulatory bodies are not assuring the quality, safety and efficacy of fisetin supplements in general. It is recommended to speak with your doctor before taking them. Some doctors may prescribe you grape seed extract supplements, and this is still beneficial for you, too, as grape seeds are rich in fisetin; however, it is better to consult your doctor on the dosage and purpose. 

On the other side, some science researchers are also doubtful about fisetin supplements’ benefits since it is generally showing poor results when taken orally. However, the brighter side is fisetin can be consumed with fat which makes it easy for your body to acquire, but still, this claim needs more in-depth studies. 

Best sources of fisetin

Fisetin is found in many fruits and vegetables, with strawberries, apples, persimmons, grapes and onions being the most prominent. 

Strawberries are the best source of fisetin because they contain 160 grams of fisetin. Strawberries have over 600 different species and are also rich in folate, niacin, vitamins A, C, E, and K, potassium, iron and lutein – all of these are essential vitamins and minerals to keep you healthy. As rich in fisetin, strawberries can be an antioxidant that helps protect the body from oxidative stressors, promotes healthy brain cells and keeps proper levels of glutathione that fights off peroxides and free radicals. 

Another good food source of fisetin is apples, which are also rich in fibre, vitamin C, antioxidants like vitamin E, and polyphenols. Apples have over 27 grams of fisetin and other relevant nutrients and minerals that your body needs; hence, it is a great daily addition to your diet. In choosing apples to add to your diet, you must pick fresh and organically-grown ones and ensure to eat the skin to reap their health benefits, including fisetin [4]. 

Persimmons are also a good source of fisetin as this fruit has over 11 grams of it.  This fruit can also provide you with vitamins A and C and dietary fibre; and is loaded with phytonutrients, flavonoids and antioxidants that hinder tumour development and improve eyesight. 

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You may be unknowingly consuming fisetin through onions too, which are a regular ingredient in your everyday meals. Onions have around 5 grams of fisetin and are a good source of this beneficial flavonoid. The flavonoids found in onions are much more concentrated in the outer layers of the flesh. Hence, you must peel off as little of it to maximise the health benefits. You may lose flavonoids when you over-peel the onions.

The research found out that a component of the grape seed extract can be potentially effective as a senolytic that can extend your lifespan and healthspan when experimented with mice – and this is fisetin. Grapes have over 4 grams of fisetin that can kill cellular senescence, preventing you from having age-related diseases [5].

There are also other food sources of fisetin but with low amounts, such as lotus root and kiwi. Lotus root contains vitamins and minerals like vitamins C, copper and B vitamins. This vegetable is also rich in fibre and low in calories. On the other hand, kiwis contain 2 grams of fisetin and are rich in vitamin C and dietary fibre. 

Mangoes and cucumbers also have fisetin in their nutritional components. The fisetin levels in mangoes and cucumbers are low and measured in freeze-dried foods. Furthermore, the levels found in fresh fruits and vegetables basically depend on the conditions of how they are grown. 

Risks and side effects of fisetin

As has been reiterated multiple times, fisetin as a supplement has not yet been studied for a long time, especially in humans, which means its long-term effects have not yet been identified as well. The only thing we can look into is clinical trials in animals where fisetin has shown promising results. The animals have not been intoxicated by fisetin, even at very high doses. 

One relevant study in humans about fisetin’s effects was conducted by Mayo Clinic – the same resource from the study mentioned earlier. In this research, they found out that people with colorectal cancer who took 100 mg of fisetin for seven weeks showed no side effects compared to the control group [6] – but still, this is a very short period of time to conclude that it has no effects at all. Also, pregnant women and children are suggested not to consume fisetin supplements with the current lack of available safety data [7]. The results from various studies are still limited to fisetin’s benefits for certain groups, conditions, methods and criteria.

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[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689181/ 
[2] https://pubmed.ncbi.nlm.nih.gov/29541713/ 
[3] https://clinicaltrials.gov/ct2/show/NCT03675724 
[4] https://lifeapps.io/nutrition/an-apple-a-day-keeps-the-senescence-at-bay/ 
[5] https://www.medicalnewstoday.com/articles/grape-seed-extract-reverses-aging-inmice 
[6] https://pubmed.ncbi.nlm.nih.gov/29541713/ [7] https://vitality-pro.com/what-is-fisetin/ 

Photograph: Tadpan Bunyaratapan/Shutterstock
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