The average quercetin intake from a diverse Western diet is 10–40 mg/day — sufficient for chronic cardioprotective effects but far below the 500–1,000 mg senolytic dose. Maximizing dietary quercetin through high-intake foods (capers, red onions, kale) provides meaningful background protection while supplementation delivers the therapeutic doses.

Can I get enough quercetin from eating onions?

Regular raw red onion consumption contributes 20–40 mg quercetin per serving — meaningful for chronic health benefits but inadequate for senolytic purposes. Supplementation is required for senolytic doses.

Does cooking destroy quercetin in food?

Boiling reduces quercetin by 20–40% (the flavonoid leaches into cooking water). Roasting or stir-frying causes 5–15% loss. For maximum dietary quercetin, raw consumption (onions in salads, capers added post-cooking) is preferred.