What Is Rutin?

Rutin is a plant pigment, or bioflavonoid, found naturally in common foods like apple peels, black tea, asparagus, buckwheat, onions, green tea, figs, and most citrus fruit. Besides getting it from food, you can also find rutin in supplement form, such as tablets or capsules. Rutin contains quercetin, an antioxidant shown to reduce inflammation.

This article discusses rutin, sources of rutin, and potential side effects associated with its use.

Uses of Rutin

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietician, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent a disease.

To date, very few clinical trials have tested the potential health benefits of rutin. The little research that has been done often uses a supplement formulation with multiple ingredients, making it difficult to determine which component had any effect.

Blood Vessel Health

Different studies have assessed rutin's role in conditions affecting the blood vessels, including chronic venous insufficiency and varicose veins.

Chronic Venous Insufficiency

Chronic venous insufficiency (CVI) is a condition that affects the venous systems in the lower limbs. In CVI, the venous valves in the legs are not working correctly, causing blood to flow back downward and pool in the veins. This can cause leg discomfort, heaviness, cramps, and pain.

A systematic review published in the Journal of Clinical Pharmacy and Therapeutics in 2015 concluded that a partially synthetic derivative of rutin called hydroxyethylrutosides moderately improved symptoms of CVI. However, better quality studies are needed.

Varicose Veins

Pregnancy can increase the risk of developing varicose veins, which occurs when the valves inside the veins weaken. As a result, the veins become enlarged and dark in appearance.

A report in the Cochrane Database of Systematic Reviews indicated that rutoside (a compound found in rutin) might help relieve the symptoms of varicose veins in late pregnancy. However, the study only included 69 women; therefore, there was not enough data to assess the safety of rutoside use during pregnancy or its effectiveness.

What Are the Side Effects of Rutin?

Rutin is generally considered safe when consumed in the amounts found in foods like citrus, onions, and apples. However, rutin supplements may cause specific side effects, including:

• Headache
• Rashes
• Muscle tension
• Changes in heartbeat
• A high white blood cell count (leukocytosis)
• Blurred vision
• Fluid accumulation in your knees
• Upset stomach

Precautions

There is not enough data on the safety of rutin in pregnant or lactating people. Therefore, pregnant and nursing individuals should not take rutin. Also, do not give children rutin supplements without discussing their use with a healthcare provider.

Before taking rutin supplements, talk to your healthcare provider if you:

• Have a history of heart disease or blood clots
• Are taking blood thinning medications (e.g., warfarin)
• Have diabetes and are taking blood sugar lowering medications: Rutin may lower blood sugar levels. Therefore, people with diabetes should monitor blood sugar levels closely, especially if adding rutin to a regimen that already includes blood sugar lowering medications.
• Have any chronic conditions or require medications
  

Dosage: How Much Rutin Should I Take?

Rutin is not an essential nutrient and there is no recommended dietary allowance (RDA) for rutin.

There is not enough scientific data to provide a recommended dose of rutin. Different doses have been used in research studies, but rutin is often combined with other herbal ingredients. The appropriate dose for you may depend on factors including your age, sex, and medical history. Speak to your healthcare provider to get personalized advice.

What Happens If I Take Too Much Rutin?

Side effects are more likely to occur with high doses of rutin. If you decide to supplement with rutin be sure to follow the directions on the label and discuss it with your healthcare provider first.

Interactions

Rutin should be avoided if you have been prescribed warfarin, a blood thinner, as it may reduce the medication's anticoagulant (blood thinning) effect.

Because rutin can also lower blood sugar, it should be used carefully in people with diabetes who take blood sugar lowering medications. Taking rutin supplements with these medications may cause blood sugar to drop too low, contributing to hypoglycemia (low blood sugar).

Sources of Rutin & What to Look For

Rutin is a plant pigment found in several fruits and vegetables. It is also added to supplements, often as one ingredient combined with several others.

Food Sources of Rutin

Buckwheat is an excellent source of rutin. Other food sources include:

• Apples (unpeeled)
• Some black and green teas
• Roobios tea (a red herbal tea)
• Asparagus
• Raspberries
• Figs
• Olives
• Capers

Rutin Supplements

Rutin supplement forms, such as tablets or capsules, are sold online and in natural food stores or stores specializing in dietary supplements.

If you choose to buy the supplement, the National Institutes of Health (NIH) recommends looking for a Supplement Facts label on all products. This label will contain vital information such as the amount of active ingredients per serving and other added ingredients (like fillers, binders, and flavorings).

Lastly, the organization suggests you look for a product with a seal of approval from a third-party organization that provides quality testing. These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International. A seal of approval from one of these organizations does not guarantee the product's safety or effectiveness. Still, it does assure that the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.

Summary

Rutin is a plant pigment found naturally in foods. It is also available in supplement form and is often added to preparations that include multiple ingredients. However, there is not enough data to recommend its use for any health conditions or to provide a recommended dose. In general, it's best to consult a healthcare provider before adding rutin supplements to your regimen, especially if you take other medications or supplements.

For now, your best bet to get rutin is to include foods such as apples, buckwheat, figs, and raspberries in your diet.