Flavonoids are plant-derived polyphenols found in many fruits, vegetables, teas, and other foods. They are studied for antioxidant, anti-inflammatory, and vascular effects.

What are the main health benefits of flavonoids?

Dietary flavonoids may support antioxidant defenses, help modulate inflammation, and support vascular function. Observational research also links flavonoid-rich diets with better cardiovascular outcomes.

What foods are high in flavonoids?

Common sources include berries, citrus fruits, apples, onions, leafy greens, legumes, tea, cocoa, and red or purple fruits and vegetables. Different foods provide different flavonoid subtypes.

How much flavonoids should you get per day?

There is no single established daily requirement for total flavonoids. Many people aim to increase intake by eating a variety of colorful plant foods; supplemental intakes are often discussed in the range of about 50–1000 mg/day depending on the product and goals.

Are flavonoid supplements safe for everyone?

Flavonoids from foods are generally considered safe for most people. Supplements can vary in dose and composition and may interact with medications or be unsuitable in certain conditions, so it’s best to check with a clinician if you use high-dose products.

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Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folic Acid)

Vitamin B12 (Methylcobalamin)

Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

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Vitamin K

Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

Citicoline (CDP-Choline)

Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

Phosphatidylserine

R-Alpha Lipoic Acid

Black Cumin Oil

Extra Virgin Olive Oil

Ceratiq wheat oil extract

Phospholipids

Algae Oil

Fish Oil

Conjugated Linoleic Acid

Gamma-Aminobutyric Acid

Alpha-Linolenic Acid

Gamma-Linolenic Acid

Omega-3

Docosapentaenoic acid (DPA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

AminoMar

Acetyl-L-Carnitine

PABA (para-aminobenzoic acid)

Essential Amino Acids

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L-Theanine

Non-Essential Amino Acids

Beta-Alanine

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Amino Acid Derivative

Taurine

Creatine (Hydrochloride)

L-Arginine Alpha-Ketoglutarate

Creatine (Monohydrate)

Akkermansia muciniphila

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Probiotics

Bifidobacterium longum BB536

Prebiotics

Stinging Nettle Extract

Pomegranate Polyphenols

Red Beet Extract

Pine Extract (Pycnogenol)

Oligomeric Proanthocyanidins (OPC)

Ashwagandha Root Extract

Methylsulfonylmethane (MSM)

Citrus Sinensis Extract

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Lovage

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Juniper Berry Extract

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Hydroxytyrosol/tyrosol

Olive extract

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Flavon Glycosides

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Griffonia simplicifolia Extract

Ajuga Turkestanica Extract

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Capsaicin

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Ceylon Cinnamon Extract

Chamomile Extract

Charantin

Chinese Goldthread Root Extract

Citrus Aurantium Extract

Cocoa Extract

Cyanotis Arachnoidea Extract

Fadogia Agrestis Extract

Garcinia Cambogia Extract

Goldenrod Extract

Green Tea Extract

Guarana Extract

Horse Chestnut Extract

Grapefruit Seed Extract

Grape Vine Leaf Extract

Green Tea Polyphenols

Epigallocatechin Gallate (EGCG)

Adaptogens

Cordyceps sinensis extract

Ginsenoside

Lion's Mane (Hericium erinaceus)

Ginseng Extract

Cat's Claw (Uncaria tomentosa)

Arjuna (Terminalia arjuna)

Tribulus Terrestris Extract

Rhodiola rosea

Panax Ginseng Extract

Mushrooms

Reishi Extract

Astragalus Polysaccharides

Hyaluronic Acid

Glucosamine Sulfate

Chondroitin Sulfate

Glucosamine Sulphate 2KCL

Flavonoids

Moderate study situation·7/10

A higher score indicates better study conditions, but not necessarily effectiveness.

Flavonoids are plant-derived polyphenols with antioxidant and anti-inflammatory properties that may support heart health, immune function, and longevity.

Longevity Anti-inflammatory Cardiovascular Support Cancer-inhibitor Antioxidant Immune Booster

dose range

50–1000 mg

divided between meals

Consumption

Best obtained from a variety of plant foods. Supplements should be taken with meals unless otherwise directed.

Not fat-soluble.

Best time

Best taken with food to enhance absorption; dietary sources should be spread across the day.

Description

Flavonoids are a diverse group of plant compounds found in many fruits, vegetables, teas, and other foods. They have been studied for their potential benefits in human health, mainly due to their antioxidant, anti-inflammatory, and vascular effects.

benefits

Main effects with level of evidence

Moderate

Note on evidence

Most benefits are observed from habitual dietary intake; supplemental effects are less well established.

Antioxidant protection

Moderate

Flavonoids can help neutralize free radicals and reduce oxidative stress in the body, contributing to cellular health.

Particularly relevant for: Adults · Aging population

NIHODS2014 · NIH Office of Dietary Supplements: Flavonoids Fact Sheet PubMed32725287 · Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action PMID32183497 · Dietary flavonoids: Chemistry and biological activities

Anti-inflammatory effects

Moderate

Regular intake of dietary flavonoids may help lower inflammation markers and reduce chronic inflammation risk.

Particularly relevant for: Adults

PubMed32725287 · Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action PMID32183497 · Dietary flavonoids: Chemistry and biological activities Examine2024 · Examine.com: Flavonoids

Cardiovascular support

Moderate

Habitual consumption is linked to improved vascular function and lower risk of heart disease and stroke.

Particularly relevant for: Adults · Aging population

NCCIHflav2022 · NCCIH: Flavonoids and Health PMID30676076 · Role of Dietary Flavonoids in the Prevention of Cardiovascular Disease NIHODS2014 · NIH Office of Dietary Supplements: Flavonoids Fact Sheet

Immune system support

Limited

Some flavonoids can help modulate immune responses and may reduce the incidence of some infections.

Particularly relevant for: General population

NIHODS2014 · NIH Office of Dietary Supplements: Flavonoids Fact Sheet PubMed32725287 · Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action

Potential cancer risk reduction

Limited

Epidemiological studies suggest flavonoid-rich diets may be associated with lower cancer risk, although direct causality is unproven.

Particularly relevant for: Adults

PubMed32725287 · Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action NIHODS2014 · NIH Office of Dietary Supplements: Flavonoids Fact Sheet

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

Flavonoids from foods are generally safe; potential safety concerns mainly relate to high-dose supplements.

warning notices

High doses from supplements may increase the risk of interactions with medications, especially blood thinners.
Some flavonoids at high supplemental doses may have estrogenic effects or affect thyroid function.
Adverse effects from dietary intakes are rare, but some supplements have been associated with gastrointestinal symptoms.
Avoid high-dose flavonoid supplements during pregnancy or breastfeeding unless recommended by a healthcare provider.
Consult a healthcare provider before using high-dose supplements if you have a bleeding disorder or take anticoagulant medications.
People with hormone-sensitive cancers should use caution with some flavonoid types due to potential estrogenic effects.

Known interactions with medications

Anticoagulants (e.g., warfarin)
Antiplatelet agents
Some chemotherapeutic drugs

Contraindications / special precautions

Pregnancy and breastfeeding (high-dose supplements)
Bleeding disorders
Hormone-sensitive cancers (certain flavonoids)

interactions

Important interactions between active ingredient ↔ supplement / medication / food

Flavonoids can interact with certain medications and nutrients by influencing absorption or metabolism.

High-dose flavonoid supplements may alter the effectiveness of anticoagulants such as warfarin.

drug · Warfarin

CautionModerate

Why

Some flavonoids may inhibit or induce enzymes involved in warfarin metabolism, potentially altering its anticoagulant effect.

recommendation

If using warfarin, avoid high-dose flavonoid supplements and monitor INR closely.

EFSA2011 · EFSA: Scientific Opinion on the safety of flavonoids NCCIHflav2022 · NCCIH: Flavonoids and Health

Flavonoids may inhibit non-heme iron absorption when consumed together.

nutrient · Iron

SeparateModerateSeparate by 2h

Why

Flavonoids can form insoluble complexes with non-heme iron in the gut, reducing its uptake.

recommendation

Take iron supplements a few hours apart from flavonoid-rich supplements or foods when optimizing iron absorption.

NIHODS2014 · NIH Office of Dietary Supplements: Flavonoids Fact Sheet EFSA2011 · EFSA: Scientific Opinion on the safety of flavonoids

mechanisms of action

Brief explanations of how it works

Antioxidant activity

Flavonoids act as antioxidants by scavenging free radicals, protecting cells from oxidative stress.

NIHODS2014 · NIH Office of Dietary Supplements: Flavonoids Fact Sheet PubMed32725287 · Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action

Modulation of inflammation

Flavonoids influence inflammatory pathways and can reduce the expression of pro-inflammatory mediators.

PubMed32725287 · Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action PMID32183497 · Dietary flavonoids: Chemistry and biological activities

Support of endothelial function

Some flavonoids improve endothelial (blood vessel) health, supporting vascular function and blood flow.

PMID30676076 · Role of Dietary Flavonoids in the Prevention of Cardiovascular Disease NCCIHflav2022 · NCCIH: Flavonoids and Health

Sources & References

Primary literature and reviews on which these statements are based

8 sources

NIHODS2014

NIH Office of Dietary Supplements: Flavonoids Fact Sheet

Examine2024

Examine.com: Flavonoids

PubMed32725287

Flavonoids and Human Health: Epidemiological Evidence and Mechanisms of Action

NCCIHflav2022

NCCIH: Flavonoids and Health

EFSA2011

EFSA: Scientific Opinion on the safety of flavonoids

PMID32183497

Dietary flavonoids: Chemistry and biological activities

PMID30396421

Dietary Flavonoids: Role of Absorption, Metabolism, and Bioavailability

PMID30676076

Role of Dietary Flavonoids in the Prevention of Cardiovascular Disease

Last updated: February 7, 2026

This information is for educational purposes only and does not replace medical advice.