Rutin: what it is, effects, side effects and use

Short answer: Rutin, also called rutoside or quercetin-3-rutinoside, is a flavonoid: a plant compound found in buckwheat, tea and apples, among others. Chemically it is quercetin with a sugar group attached, and after you take it you find quercetin in your blood, not rutin. Never take more than the label says; not for children and not during pregnancy or breastfeeding, and if you take blood thinners or other medication, talk to your doctor first.

Last updated: 5 November 2026 · Written by Florian Fermin

Rutin is simply part of your diet, but most people only know the name from a supplement label. Here you can read what rutin is, where it is found, what happens to it in your body, what is known about side effects and what to look for when buying. At GOYU we sell rutin capsules and quercetin capsules ourselves. Whenever we mention our own products, we say so.

What is rutin?

Rutin is a flavonol, a group within the flavonoids. The molecule consists of quercetin with the sugar rutinose attached. Other names are rutoside, quercetin-3-rutinoside and sophorin (Ganeshpurkar & Saluja, 2017).

The name comes from common rue (Ruta graveolens), a plant that also contains rutin. You will sometimes still see the old name vitamin P. Rutin is not a vitamin: it is not on the European list of vitamins permitted in food supplements (Directive 2002/46/EC).

What foods contain rutin?

Rutin is naturally found in buckwheat, tea, apples and passion flower, among others. Buckwheat is one of the richest sources (Ganeshpurkar & Saluja, 2017).

For supplements, rutin is extracted from plants such as buckwheat and the Japanese pagoda tree. Which source a product uses should be stated in the ingredients list. The European Commission also describes rutin in the Novel Food Catalogue as a bioflavonoid found in many plants (European Commission, POL-NF-00675).

Rutin vs quercetin: what is the difference?

Rutin is quercetin with a sugar group attached. After taking rutin you do not find rutin in your blood but quercetin, and it appears later and more variably than with plain quercetin.

The times in the table come from a controlled study in 16 healthy volunteers who received doses equal to 8, 20 and 50 mg of quercetin (Erlund et al., 2000). You can read more about the other compound in our article what is quercetin.

What are the effects of rutin?

When people ask about the effects of rutin, they usually mean: what does rutin do for me? No health claim has been approved for that in the EU, so we make no statement about it. What is known is what happens to rutin in your body.

In the study by Erlund and colleagues, no rutin was found in the blood after taking rutin, only quercetin, mostly in bound form. Absorption from rutin varied widely from person to person. The researchers saw an association with sex and use of the contraceptive pill (Erlund et al., 2000).

Most research on the effects of rutin has been done in the laboratory and in animals. A 2017 review ends by noting that rutin needs to be studied more extensively in humans, partly to establish a proper safety profile (Ganeshpurkar & Saluja, 2017). No research has been carried out with our own product.

Rutin and quercetin are often called antioxidants. What that term does and does not mean is explained in what antioxidants are and where they are found.

Rutin side effects: what is known?

There is little good research in humans on the side effects of rutin as a supplement. No official safe upper limit has been set, and there are a few points you should know about.

• Blood thinners. In a study in rats, rutin (1 gram per kilo of body weight per day for 8 days) reduced the effect of the blood thinner warfarin on blood clotting by 31% (Chan et al., 2009). That is a high dose in animals, but it is a reason to talk to your doctor or pharmacist first if you take blood thinners.
• Rutin becomes quercetin. Because you have quercetin in your blood after taking rutin, the points of attention for quercetin may also apply here, such as possible interactions with medication.
• Little long-term data. There are no good studies on taking rutin supplements daily for years.

Our warnings for rutin capsules: not for children and not during pregnancy or breastfeeding. If you take medication or have a medical condition, talk to your doctor first. Do not exceed the recommended daily dose. If you notice complaints after starting, stop and talk to your GP.

How much rutin per day?

There is no official recommended amount of rutin per day: never take more of a supplement than the label on your pack says. One of our rutin capsules contains 500 mg of extract with 95% rutin, so 475 mg of rutin. Take the capsule with water, according to our product page preferably with or just after a meal.

This is because rutin is not a vitamin or mineral, so the label does not state a reference intake (RI). Count other products with rutin or quercetin too.

Is rutin allowed in food supplements?

Yes. Rutin is listed in the European Commission's Novel Food Catalogue as "not novel in food supplements": it was already used as a supplement before 1997. That status does not apply to ordinary foods (European Commission, POL-NF-00675).

In the French government database Compl'Alim, rutin is listed as a permitted substance, not a novel food and without a maximum amount (Compl'Alim). The flowers and flower buds of the Japanese pagoda tree (Styphnolobium japonicum, formerly Sophora japonica) are not novel in food supplements in the EU (European Commission, POL-NF-15082).

What to look for when buying rutin

Look at the content, the source and the warnings. With those three you know what you take per day and whether the product suits you.

1. Content. "500 mg" is often the amount of extract. Look for the line "of which rutin" for the actual amount of rutin per capsule.
2. Source. Does the label name the plant, for example buckwheat or Sophora japonica?
3. Daily dose. Work out what you take per day, not just per capsule.
4. Warnings. Children, pregnancy, breastfeeding and medication should be on the label.
5. Excipients. Our rutin capsules contain only the extract and the capsule, without fillers.
6. Lab tests. Ask about analyses, for example for heavy metals. Our products are independently tested for quality and purity.

You can find our capsules on the page buy rutin. Other plant compounds and herbs are in herbs & superfoods.

Summary in 3 points

• Rutin is a flavonoid found in buckwheat, tea and apples, among others; chemically it is quercetin with a sugar group.
• One of our rutin capsules contains 475 mg of rutin; how many to take per day is on the label. No health claims have been approved for rutin.
• Not for children, not during pregnancy or breastfeeding, and talk to your doctor first if you take blood thinners or other medication.

Frequently asked questions

What exactly is rutin?

Rutin is a flavonoid, a plant compound from the polyphenol group. It consists of quercetin with the sugar rutinose attached and is found in buckwheat, tea and apples, among others.

Is rutin the same as vitamin P?

Vitamin P is an old name for rutin. Rutin is not a vitamin and is not on the European list of vitamins for food supplements.

When should you take rutin?

According to our product page, take the capsule with water, preferably with or just after a meal. The label does not specify a time of day.

Can you take rutin and quercetin together?

There is no research on that combination as a supplement. Because your body ends up with quercetin from rutin, taking both means you take in more quercetin. If you take medication, talk to your doctor or pharmacist first.

Are GOYU rutin capsules vegan?

Yes. The extract is plant-based and the capsule is made of HPMC, so they are suitable for vegetarians and vegans.

Sources

1. Ganeshpurkar A, Saluja AK. Review of rutin: sources, names, research and safety. Saudi Pharm J. 2017;25(2):149-164. doi:10.1016/j.jsps.2016.04.025. PubMed 28344465
2. Erlund I, Kosonen T, Alfthan G, et al. Absorption of quercetin from quercetin and from rutin in 16 healthy volunteers (double-blind, cross-over). Eur J Clin Pharmacol. 2000;56(8):545-553. PubMed 11151743
3. Chan E, Hegde A, Chen X. Effect of rutin on the blood thinner warfarin in rats. J Pharm Pharmacol. 2009;61(4):451-458. PubMed 19298691
4. European Commission. Novel Food Catalogue: Rutin (POL-NF-00675) and Styphnolobium japonicum (POL-NF-15082). Accessed 5 November 2026. ec.europa.eu
5. Compl'Alim (French government). Rutin: status and conditions. Accessed 5 November 2026. compl-alim.beta.gouv.fr
6. Directive 2002/46/EC on food supplements, Annex I (vitamins and minerals). eur-lex.europa.eu
7. European Commission. EU Register of nutrition and health claims. Accessed 5 November 2026. ec.europa.eu
8. GOYU, label and product page of Rutin Capsules 500 mg (composition, use and warnings), accessed 5 November 2026.

You can find our rutin capsules on the page buy rutin.

This article is for information only and is not medical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, if you are pregnant or if you take medication, talk to your GP or pharmacist.