Rutin is a bioflavonoid found in foods such as buckwheat and fruit, particularly citrus fruits like oranges, lemons and grapefruits.
It helps the body utilise vitamin C, produce collagen and may help support your immune system.
In this article we’ll look at benefits of rutin, how you can add rutin to your diet and if supplements can help you.
What is rutin?
Rutin is a pigment found in plants known as a flavonoid. It is found in particular fruits and vegetables.
Rutin is used in the making of medicine, when it’s used in its medical form it’s usually taken from buckwheat, Japanese pagoda trees and eucalyptus.
Rutin is most commonly used to improve the swelling in the arms and legs caused by lymphedema and osteoarthritis.
It is also used on the skin for sun protection, however, there is no firm evidence to support these uses.
What is a flavonoid?
Flavonoids are plant compounds that come with a variety of health benefits. There are six primary types of flavonoids, each with health-promoting effects. These are:
However, the flavonoid found in rutin is a citrus flavonoid called glycoside.
Seven foods containing rutin
You will find high amounts of rutin occur naturally in foods such as:
- Unpeeled apples
- Black tea
- Green tea
- Elderflower tea
Introducing these into your diet can add more rutin to your diet.
What are the benefits of rutin?
It is believed that rutin may both strengthen and improve the flexibility of blood vessels.1
This helps your body’s ability to circulate blood throughout your body. This may improve your energy levels and ensure that toxins are removed properly.
Some evidence suggests that the antioxidants in rutin may help lower cholesterol.2
This may help to maintain a healthy cardiovascular system and help treat a number of blood sugar related conditions.
May reduce risk of cardiovascular disorders
As well as helping to lower cholesterol, it’s thought that rutin may reduce the risk of blood clots forming in your body.3
In severe cases, blood clots may lead to heart attacks, pulmonary embolisms and strokes.
- May ease symptoms of arthritis
A 2001 study showed that the antioxidant and anti-inflammatory properties of rutin can ease the pain caused by arthritis and help improve the functioning of the knees. 4
Could reduce swelling
There is some evidence that suggests that taking a supplement containing rutin may reduce the swelling that occurs after some surgical operations.5
Reduces signs of aging
You may find rutin included in some skin products as it’s considered to have anti-aging properties that may help reduce wrinkles and improve skin elasticity as you age.6
Detoxifies the body
Rutin connects to free radicals that can damage and prematurely age the body.7
Rutin can neutralise this effect and allow your body to eradicate them before it can cause any long-term damage.
Does rutin have side effects?
Rutin is considered safe when taken by mouth and when applied to the skin for most people.8
When taken as a medicine for longer than 12 weeks, some patients complained of symptoms such as:9
- Stomach upset
However, these were in extreme circumstances.
If you have any concerns about taking rutin supplements or using rutin as part of your skin regime then you should speak to a health advisor.
Last updated: 15 September 2021