Fisetin Benefits | Why should I include it in my diet?
Written by Beatrice Naujokaite & Reviewed by Paul Holmes.
Fisetin-a natural compound found in fruits, especially strawberries could be the next big nutrient for longevity (1,2). Researchers believe this flavonoid could help us age more gracefully, support clearer thinking, and even contribute to a longer, more energetic life (3,4)
We’ll start with the basics - what fisetin is, how it helps protect cells and clear out old, damaged ones, and which everyday foods contain it. Then, we’ll dive into its potential benefits, from supporting brain health and possibly reducing inflammation to maybe even keeping your skin looking youthful (5,6). And if you’re curious about the science behind it, we’ll also take a closer look at how fisetin works and how it stacks up against similar compounds.
Key Takeaways:
- Fisetin potential benefits: May support healthier ageing, protect brain health, and reduce inflammation (3,4,5,7).
- Fisetin rich foods: Strawberries, apples, onions, and persimmons (1,2).
- Fisetin supplements: Often 100–500 mg/day, consult a healthcare professional first (8,9,10).
- Fisetin dosage: Start low, commonly 100–500 mg/day, consider forms like liposomal fisetin for improved absorption.
- Fisetin vs Quercetin: Both beneficial, but fisetin may have stronger potential senolytic properties (4).
- Fisetin side effects: Generally mild, like stomach upset.
Fisetin Basics
What is Fisetin?
Fisetin benefits may help us age more gracefully. By reducing worn-out cells and defending against everyday stress, fisetin may support smoother-running body systems. Early research suggests it may help maintain skin health, support brain function, and potentially reduce inflammation over time. However, research is still in its infancy and more work needs to be done in order to fully understand the potential benefits of fisetin.
Though not a cure-all, fisetin adds a promising piece to the healthy ageing puzzle. By possibly helping to extend our “healthspan” - the years we remain active and free from age-related issues - it could play a role in feeling better and thinking more clearly as we grow older.
Here are some of Fisetin's possible benefits:
- Anti-ageing: Fisetin may support healthier cell function over time, promoting longevity (3,4).
- Longevity: Some studies suggest fisetin could potentially extend “healthspan”—the years we remain active and free from age-related diseases (7).
- Brain Health: Fisetin shows promise for keeping your mind sharp as you age, potentially supporting memory and cognitive clarity (5).
- Skin Health: By reducing oxidative stress and potentially aiding with inflammation, it may help maintain a more youthful-looking skin (1).
- Inflammation: By potentially helping with inflammation, it may benefit overall health and may reduce the risks associated with ageing-related conditions (7).
Foods High in Fisetin & Easy Diet Tips
The NHS encourages people to follow the '5 A Day’ rule, eating at least five portions of fruit and vegetables each day to support overall health (14). Increasing your fisetin intake can be as simple as adding a few common foods to your daily meals.
| Food | Fisetin Content (mg per 100 g) | Tips for Incorporation |
|---|---|---|
| Strawberries | Highest among fruits, ~160 mg | Add to oatmeal, yogurt, smoothies |
| Apples | Moderate, ~26 mg | Snack on apple slices, add to salads |
| Onions | Moderate, ~4 mg | Sauté in stir-fries, add to soups |
| Persimmons | Moderate, ~10 mg | Enjoy as a fresh snack or dessert |
These everyday foods make it easy to boost your fisetin intake. Try adding a handful of strawberries to your morning oats or swapping in onions for extra flavour at dinner. Small changes can add up to a significant impact on your long-term health.
Fisetin Supplements, Dosage, and Safety
If you’re interested in going beyond whole foods, choosing quality fisetin supplements is important. Look for products from reputable brands that provide transparent information about purity, sourcing, and third-party testing. Consider factors like:
- Purity and Quality: Choose supplements free from unnecessary fillers.
- Bioavailability: Forms like liposomal fisetin may enhance absorption, making the supplement more effective (12).
- Clear Labelling: Ensure dosage information, recommended usage, and any cautions are clearly stated.
- Professional Guidance: Consult a healthcare professional before starting any supplement, especially if you have underlying health conditions or take medications.
By selecting high-quality products, you can maximise potential benefits and avoid low-grade supplements that may not deliver the results you’re looking for (12).
What dose of Fisetin should I take?
If you’re curious about exploring fisetin beyond whole foods, supplements are widely available. Typical fisetin dosage ranges from 100–500 mg/day, but always consult a healthcare professional first (11).
For those looking to maximise absorption, there are specialised forms like liposomal fisetin, which may help your body use this compound more efficiently (12).
What are the side effects of Fisetin?
Fisetin side effects are generally mild, such as occasional stomach upset (1). Start with a low dose and gradually increase if tolerated. Experts, including Dr David Sinclair, Dr Peter Attia, and Dr Andrew Huberman, have highlighted the importance of evidence-based approaches to longevity, and fisetin is part of that evolving conversation.
Can I take Fisetin with other supplements?
Yes, fisetin is a naturally occurring compound and is generally safe to use with other supplements. However, talk to your doctor if you’re taking medications or other supplements that affect blood clotting or inflammation.
Which is the best time to take fisetin?
Fisetin can be taken in the morning or evening, depending on your goals.
- Morning: In an attempt to aid cognitive function throughout the day (6).
- Evening: To potentially boost anti-aging effects during the body’s natural repair processes at night (3).
Can pregnant women have fisetin?
Pregnant or breastfeeding women should avoid fisetin supplements due to a lack of research on safety during pregnancy. Always consult your doctor first.
Is Fisetin safe?
Fisetin is considered safe for most people when taken in moderate doses. Mild side effects, such as an upset stomach, may occur at higher doses. Speak with a healthcare provider if you have concerns.
Where can I buy fisetin online?
Fisetin is widely available online through trusted health retailers and wellness brands.
For the Curious: In-Depth Scientific Insights
Curious to learn how fisetin works at the cellular level and what scientists are uncovering in the lab? Let’s put on our science goggles and dive deeper.
🔍 In-Depth: Fisetin Under the Microscope
Cellular Senescence & Anti-Aging Mechanisms
Cellular senescence is a state in which cells stop dividing but remain metabolically active, secreting inflammatory factors that degrade tissue function over time (3). This accumulation of senescent cells, often referred to as “zombie cells,” contributes significantly to the aging process (4). Fisetin’s potential senolytic properties - its possible capacity to selectively eliminate these dysfunctional cells - have garnered attention for their potential to restore healthier tissue environments.
This possible ability to target senescent cells makes fisetin especially exciting. Research in animals has shown that removing these “zombie” cells can lead to improved healthspan, meaning not just longer life, but better quality life. Although most data currently comes from laboratory-based studies, scientists hope these findings will translate into future therapies or dietary strategies for humans.
Antioxidant and Mitochondrial Support
Our cells face stress every day from factors like pollution, poor diet, and normal bodily processes (1). Over time, this can lead to oxidative damage, which contributes to cellular dysfunction and ageing (2). Fisetin steps in by acting as an antioxidant, helping keep these damaging molecules in check.
But it doesn’t stop there - fisetin may also seem to support our cells’ energy factories, called mitochondria. Healthier mitochondria mean more stable energy levels and better overall cell function. By combining antioxidant power with mitochondrial support, fisetin may help maintain vitality as we get older (5,6).
Fisetin vs. Quercetin & Other Flavonoids
If you’ve heard of flavonoids before, you might know about quercetin, a well-known antioxidant found in foods like apples and onions (1,2). How does fisetin compare? While quercetin and fisetin share some similar benefits, early research suggests that fisetin might have stronger senolytic properties - meaning it may perform better at cell clearance (4). Both compounds support overall health, but fisetin’s unique abilities could make it especially valuable for promoting healthy ageing.
This distinction suggests that fisetin may be more directly involved and specific to the cell waste clearance pathways, whilst quercetin, although valuable, could have a greater impact on blood vessel health and metabolic regulation. Ongoing research aims to determine whether co-administration or diets rich in both of these flavonoids yields synergistic outcomes. These two flavonoids used in tandem therefore may be beneficial.
Liposomal Fisetin & Advanced Delivery
While eating fisetin-rich foods is a great start, not all fisetin you consume gets absorbed into your cells (1). That’s where liposomal fisetin comes in. “Liposomal” means the fisetin is packaged inside tiny protective bubbles (liposomes), designed to help it pass through the digestive system more efficiently and get absorbed more readily by your body. Some early research suggests that liposomal delivery can increase how much fisetin you actually use, potentially boosting its overall benefits (12).
For those exploring supplements, liposomal fisetin represents a new option aimed at improving the compound’s effectiveness (11). While it might not be necessary for everyone, it’s worth considering if you’re looking to optimize absorption. As with any supplement choice, it’s best to talk with a healthcare professional before making changes to your routine.
Cognitive Health & Neuroprotection
As we age, our brains face multiple challenges, from everyday stress to natural degeneration. Fisetin may help protect the brain by reducing oxidative stress, essentially defending brain cells from damage. Studies in animals suggest it may support memory, learning, and overall cognitive function. By keeping harmful molecules in check and possibly influencing key cellular pathways, fisetin might help maintain sharper thinking and a healthier brain into later life (5).
While these findings are exciting, researchers are still exploring the best ways to use fisetin for brain health. More human studies are needed, but what we know so far suggests that including fisetin-rich foods or supplements could be a proactive step in nurturing long-term cognitive well-being (6).
Inflammatory Pathways & Chronic Disease Prevention
Inflammation is our body’s natural response to injury or illness, but when it sticks around too long, it can cause trouble. Chronic, low-grade inflammation underlies many age-related diseases, from cardiovascular disorders to joint degeneration (7). By modulating inflammatory cytokines such as IL-6 and TNF-α, fisetin could help calibrate the immune response and limit persistent inflammation (3). In doing so, it may slow or prevent tissue damage and disease progression (4).
Conclusion
Fisetin is more than just a nutrient hidden in everyday fruits; it’s a compound that holds promise for helping us age more gracefully. By potentially supporting your body’s natural cleanup of old cells, defending against oxidative stress, and keeping inflammation in check, fisetin may play a valuable role in maintaining energy, protecting brain health, and supporting overall well-being.
Remember, fisetin isn’t a magic fix. All healthy habits add up. Start by enjoying more fisetin-rich foods, then consider supplements thoughtfully if you want to take it further. Keep an eye on ongoing research to stay informed, and always talk with a healthcare professional before making big changes to your routine. With its versatile benefits, fisetin could offer an exciting glimpse into how nourishing our bodies might help us live longer and feel better throughout the journey.
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