Fisetin is a flavonol commonly associated with strawberries but abundant in many other fruits and vegetables. It's become a popular dietary supplement thanks to research highlighting its role in removing senescent "zombie" cells. These cells, which stop dividing and functioning normally, accumulate in the body over time and may secret chemicals that damage other surrounding cells, contributing to rapid aging and other diseases [1].
While research proves that fisetin can help clear these cells in laboratory settings in small animals and isolated human tissue, it has yet to be conclusively proven in humans [2]. Dietary fisetin supplements aren't made to treat or mitigate any health condition.
Instead, it should complement healthy lifestyle choices by boosting fisetin intake to help the body's natural processes maintain cellular health, which has many potential health benefits.
Who Should Take Fisetin?
Anyone looking to support their antioxidant activity generally considers fisetin supplements an excellent addition to their health routine. As a flavonol, fisetin has shown potential benefits in the body's ability to fight against oxidative stress that may contribute to age-related diseases [3].
These properties that help eliminate cellular senescence may also contribute to maintaining healthy cognitive function with consistent use [4].
What's the Best Age to Take Fisetin Supplements?
There isn't a definitive answer on when an adult should start taking fisetin supplements or any other dietary supplements that support healthy aging. Still, the consensus is that the sooner you look after your cellular health, the better.
Taking fisetin regularly can be particularly beneficial for young adults (18-35). During this period, the body undergoes many physical and cognitive demands due to work, study, and active lifestyles.
Middle-aged adults (35-60) who find this stage involves significantly balancing professional responsibilities and personal commitments, resulting in fluctuating energy levels. Some adults find that regular fisetin supplementation helps to maintain stable energy levels and focus.
As the body ages, it's even more important for older adults (60+) to maintain their overall health. Fisetin's benefits for cardiovascular health and cognitive support may contribute significantly to other healthy lifestyle choices like diet and exercise to maintain energy and sharpness.
Healthy Fisetin Supplement Doses
If you're shopping for fisetin, you may have encountered many different formulations and concentrations of the active ingredient. Doses typically range from 50 to 1000+ mg, which is a large range, but we'll help you figure out where to start.
Beginners
- Dosage: Start with 50-100 mg per day.
- Note: Monitor your body's response and adjust as needed.
Intermediate Users
- Dosage: 100-500 mg per day.
- Note: These doses are ideal for those who have been taking fisetin for a few months and are comfortable with its effects.
Advanced Users
- Dosage: 1000 mg per day.
- Note: Suitable for long-term users who are looking for maximum benefits.
What Does Taking Fisetin Feel Like?
The effects of fisetin are very subtle. Remember, fisetin isn't a drug, so it won't elicit a strong or immediate response. It's a dietary supplement that may help you boost your intake of this beneficial flavonol that supports cellular health.
This distinction is important to remember as you begin introducing fisetin into your daily routine and will help mitigate expectations with dietary supplements.
When you begin taking fisetin, you might not feel a dramatic change. The advantages of fisetin build up over time as it starts to support your body's natural systems.
Fisetin has been found to have high antioxidant potential, which means it helps to neutralize free radicals and reduce oxidative stress at the cellular level. This process supports cell health and lifespan, contributing to overall well-being [2].
For many regular fisetin users, the most noticeable effects of fisetin are subtle improvements in energy levels and cognitive function. This might mean having more consistent energy throughout the day without the sharp peaks and crashes often associated with caffeine or sugar. This steady energy can help you feel more alert and focused, making staying productive and engaged in your daily activities easier.
When's the Best Time of Day to Take Fisetin?
We recommend to take fisetin in the morning with a water and with food in your stomach. There's no one right way to time your fisetin doses. But it mainly depends on the sort of routine you're looking for.
Here are some advantages to taking your fisetin in the morning, mid-day, and night.
Morning Dosing
Taking fisetin in the morning may be the best option to kickstart your day with a health boost.
Morning dosing may support a feeling of alertness, provide steady energy throughout the day, and help you get in the right mindset for setting and maintaining healthy lifestyle choices.
This can be especially helpful for older adults or anyone looking to establish a consistent routine for their supplements.
Mid-Day Dosing
Daytime dosing of fisetin can be advantageous for maintaining consistent energy levels and focus. If you experience midday energy slumps, taking fisetin around lunchtime may help sustain your energy and mental clarity throughout the afternoon.
Nighttime Dosing
Nighttime dosing of fisetin may support recovery by leveraging its potential to combat oxidative stress accumulated throughout the day, aiding cellular repair and overall recovery.
How To Take Fisetin
Fisetin supplements can come in different forms, the most common being loose powders and capsules.
Capsules
We enjoy taking our fisetin in liposomal capsules simply because of its convenience. Each capsule holds a pre-set dose of fisetin, so you don't have to fuss with measurements. These are also much easier to take with you on the go.
Powder
Some brands offer fisetin in powder form, meant to be dissolved in water or your favorite smoothie recipes. Fisetin powders offer more flexibility in dosing, as you can start out with lighter doses and work your way up to larger ones with the same product.
Foods
Of course, fisetin occurs naturally in foods you can get at your local grocery store, like strawberries, cucumbers, and persimmons. Consuming these foods boosts your fisetin intake and provides additional nutrients and health benefits from a whole-food source.
One thing to note is that the amounts of fisetin in these foods are in micrograms, so you'll need to eat a lot to reach higher doses. This is why supplements are often the better option for increasing your fisetin intake.
Fisetin Bioavailability
Fisetin isn't known to have the best bioavailability rate and has a reduced blood-brain barrier permeability. This means that you might need higher doses of fisetin to get the most out of your supplements, but there are other ways around this, too.
Fisetin is a fat-soluble compound and is hydrophobic. This means that taking your fisetin with a light meal containing healthy fats may help improve its absorption.
Alternatively, you could find fisetin supplementation formulated with liposomal fisetin. This encapsulates the fisetin compound in a plant-based lipid layer, helping to improve its absorption and potentially mitigate an upset stomach.
Dosing Fisetin Daily
Adopting more fisetin into your diet, whether through capsules, powders, or natural food sources, can be a great way to support healthy aging.
While research suggests that fisetin may help eliminate senescent cells, it's not guaranteed to have the same effect in humans outside of controlled lab settings, which is why we wanted to help you set realistic expectations with fisetin.
High-quality fisetin supplements like powders and capsules are generally safe and pose little risk for side effects, but remember that higher doses don't necessarily mean faster or better results. Sticking between 50 and 1000 mg daily (depending on your health goals) is the safest approach and minimizes potential side effects.
Resources:
- Lynn, B., Gee, A., Zhang, L., & Pfaus, J. G. (2020). Effects of cannabinoids on female sexual function. Sexual Medicine Reviews, 8(1), 18-27.
- Huard, C. A., Gao, X., Dey Hazra, M. E., Dey Hazra, R. O., Lebsock, K., Easley, J. T., ... & Huard, J. (2023). Effects of Fisetin treatment on cellular senescence of various tissues and organs of old sheep. Antioxidants, 12(8), 1646.
- Khan, N., Syed, D. N., Ahmad, N., & Mukhtar, H. (2013). Fisetin: a dietary antioxidant for health promotion. Antioxidants & redox signaling, 19(2), 151-162.
