Adding fisetin to your everyday life is one step closer to improving 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 various potential health benefits across our body systems that are still under research.
Fisetin is one of the top beneficial flavonoids, so you would definitely be convinced to take it. However, you will likely reap its substantial health benefits with proper dosage and frequency. So, what is the best way to take fisetin?
What is the best source of fisetin?
Fisetin can be consumed by eating fruits or vegetables 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 used a “hit and run” method: a high dose of fisetin was administered for two consecutive days, followed by a long break period of about 30 days.
The intermittent exposure model mentioned in these two findings completely differs from the exposure method used in Japan. There, the food-based intake of fisetin is consistent over time.
As you can see, more studies are needed to fully establish the doses of fisetin and which sources to take. A plant-based diet may help fortify your body with significant vitamins and minerals; however, some phytonutrients are naturally challenging to consume in therapeutic quantities, especially for those without easy access to fresh produce, herbs and spices.
Also, fisetin is generally poorly absorbed by the body. You can undoubtedly gorge on fisetin-rich foods, but your body won’t absorb it properly. Hence, fisetin supplements are much more recommended presently.
A fisetin supplement can provide 20 mg/kg of body weight. It is also combined with other components, like fat, to enhance its absorption in the body.
Regarding the fats added to fisetin supplements, scientists have discovered that if fats are combined with fisetin, their bioavailability may increase, making it easier for your body to absorb them. Thus, many supplement manufacturers add various oils to their formulations.
Experts suggest that this is the best way to benefit from flavonoids’ therapeutic effects. However, more in-depth research studies and human trials must be conducted.
When considering the best way to incorporate fisetin into your routine, it’s important to compare the natural sources found in foods with the more concentrated forms available through dietary supplements.
The table below outlines the key differences between these two approaches to help you understand their respective benefits and challenges.
| Aspect | Fisetin-rich foods | Fisetin supplements |
|---|---|---|
| Natural sources | Strawberries, apples, persimmons, grapes, onions | Extracted and concentrated from natural sources |
| Fisetin content | Typically low, varies by food type | Standardized and consistent, higher concentration |
| Absorption | Limited absorption due to low concentration | Enhanced bioavailability with added fats (e.g., coconut oil, olive oil) |
| Regulatory status | Generally recognized as safe (GRAS) | Not FDA-approved for specific medical conditions |
| Other nutrients | Provides additional vitamins, minerals, and fiber | Often formulated with other health-enhancing compounds |
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How much fisetin should you take?
There is still no scientifically proven dosage of fisetin since all clinical studies of it have been conducted with animals like rodents or mice.
However, most fisetin supplements are prescribed about 100 mg to 500 mg daily. One clinical trial conducted with cancer patients used 100 mg per day [2].
Moreover, in an ongoing study by the Mayo Clinic, scientists use 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, typically about 1000 mg or more, are recommended for at least a couple of days in a month.
However, more clinical data and studies in humans are needed before we can settle on 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 become more bioavailable. Some fat oils manufacturers utilize are mainly coconut, olive, and fish oils to improve their absorption.
The FDA has not approved Fisetin supplements for the treatment, cure or prevention of any diseases or health problems, nor has it approved them for diagnosis.
The regulatory bodies must ensure the quality, safety, and efficacy of fisetin supplements. It is recommended that you speak with your doctor before taking them.
Some doctors may prescribe you grape seed extract supplements, which 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 hand, some science researchers doubt the benefits of fisetin supplements since they generally show poor results when taken orally. However, the brighter side is that fisetin can be consumed with fat, which makes it easy for your body to acquire. However, this claim needs more in-depth studies.
Which food has the most fisetin?
Fisetin is found in various fruits and vegetables, but some are richer in this beneficial flavonoid than others [4]. Here’s a detailed look at some of the most fisetin-dense foods and their additional health benefits:
| Food | Fisetin content | Other nutrients | Health benefits |
|---|---|---|---|
| Strawberries | Up to 160 mg | Vitamin C, folate, potassium, fiber | Cardiovascular health, brain function, skin health |
| Apples | Approximately 26 mg | Dietary fiber, vitamin C, quercetin | Gut health, weight management, chronic disease prevention |
| Persimmons | Up to 10 mg | Vitamins A & C, dietary fiber | Digestion, improved vision, antioxidant protection |
| Grapes | Approximately 4 mg | Vitamins C & K, resveratrol, antioxidants | Heart health, inflammation reduction, neuroprotection |
| Onions | Around 5 mg | Flavonoids (quercetin), vitamin C, sulfur compounds | Blood sugar regulation, digestion, antibacterial properties |
| Kiwi | Relatively low | Vitamin C, dietary fiber | Immune support, digestive health |
| Mangoes | Small amounts | Vitamin A, antioxidants | Supports eye health, reduces inflammation |
Strawberries are the richest natural source of fisetin. Still, a diverse diet containing a variety of fisetin-rich fruits and vegetables will provide a range of health benefits beyond fisetin alone.
Supplements can offer higher doses for therapeutic purposes, but it’s best to combine them with fresh foods to optimize health.
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Is it safe to take fisetin every day?
As has been reiterated multiple times, fisetin as a supplement has not been studied for a long time, especially in humans, which means its long-term effects have not yet been identified.
We can only look into clinical trials in animals where fisetin has shown promising results. The animals have not been intoxicated by fisetin, even at very high doses.
The Mayo Clinic conducted one relevant human study about fisetin’s effects–the same resource from the earlier study.
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 [5]–but still, this is a very short period to conclude that it has no effects at all.
Also, pregnant women and children are suggested not to consume fisetin supplements because of the current lack of available safety data [6]. The results from various studies are still limited to fisetin’s benefits for certain groups, conditions, methods and criteria.
Fisetin is a promising flavonoid with potential health benefits, but there is still limited clinical evidence regarding its long-term safety in humans.
Limited human studies
Most fisetin research is based on animal studies, with only a few clinical trials on humans. This gap leaves some uncertainty about long-term effects.
While preliminary findings are promising, consulting healthcare professionals before using fisetin supplements remains essential, especially for extended periods or high doses.
Potential side effects
- Cancer trials – In a Mayo Clinic study involving cancer patients, a daily dose of 100 mg for seven weeks showed no adverse effects compared to a control group.
- Elderly trials – Ongoing studies are testing higher doses over short periods to assess effects in elderly participants. Preliminary results appear positive but are inconclusive.
- High doses – Extremely high doses, especially over 1000 mg, may cause digestive discomfort or nausea in some people.
Interactions with medications
Fisetin could interact with certain medications, particularly those metabolized in the liver or those affecting the cardiovascular system. It’s crucial to consult with a healthcare provider if you are on any medication before starting fisetin supplementation.
Allergic reactions
Although rare, some individuals may experience allergic reactions to fisetin or its sources, particularly if sensitive to certain fruits or vegetables.
Closing thoughts
Incorporating fisetin into your daily routine, whether through fisetin-rich foods or supplements, can offer potential health benefits ranging from improved brain function to anti-aging effects.
While natural sources like strawberries, apples, and persimmons are nutritious and provide a moderate amount of fisetin, supplements can offer higher, consistent doses for therapeutic purposes. However, it’s essential to approach fisetin use cautiously due to the lack of long-term human studies and possible side effects.
By staying informed about the risks and benefits and using fisetin wisely, you can unlock its potential for improved health and longevity.
FAQs
How much fisetin should I take daily?
Most supplements suggest a daily dosage of 100-500 mg, which is generally safe. Consult a healthcare provider for personalized recommendations.
Is it better to take fisetin supplements or consume fisetin-rich foods?
Supplements offer higher and more consistent doses, while foods provide a natural source and additional nutrients. Using both may help maximize benefits.
Are there any known side effects of fisetin?
Short-term studies have reported minimal side effects, even at higher doses. However, long-term effects are not well understood and require more research.
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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://pubmed.ncbi.nlm.nih.gov/27671819/
[5] https://pubmed.ncbi.nlm.nih.gov/29541713/
[6] https://vitality-pro.com/what-is-fisetin/
