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Limited evidenceLongevity & antioxidants

Kaempferol

A common dietary flavonol from kale, tea and capers with abundant laboratory activity. There are no clinical trials of isolated kaempferol, and the human data are observational associations with diet.

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What the science says

  • Anti-inflammatory activity Limited evidence

    A review of kaempferol and inflammation summarizes consistent suppression of NF-κB and inflammatory mediators across cell and animal models. None of this has been tested with a purified kaempferol supplement in a human trial.

  • Dietary flavonol intake and mortality Limited evidence

    An analysis of NHANES data found higher dietary flavonol intake, including kaempferol, associated with lower all-cause mortality. This is an observational association in people eating flavonol-rich diets and cannot be attributed to kaempferol itself or to supplements.

Dosage & safety

Studied doseNo studied supplement dose. Capsules typically supply 25–100 mg/day as a label dose. Dietary intake from a flavonol-rich diet is roughly 5–20 mg/day; oral bioavailability of isolated kaempferol is low.
SafetyDietary amounts are safe. Isolated high-dose kaempferol has no human safety record. Flavonols can inhibit CYP enzymes and sulfotransferases in vitro, raising a theoretical interaction risk with medication. Avoid in pregnancy and breastfeeding.

How to take it

TimingTiming does not matter.
With food?Take it with a meal containing fat, which improves flavonol absorption.
Worth knowingKale, capers, broccoli and tea deliver comparable amounts of kaempferol in a food matrix that absorbs better than the isolated compound.

Frequently asked questions

Does kaempferol reduce inflammation?

Kaempferol suppresses inflammatory signalling in cell and animal models, but no human trial has tested a purified kaempferol supplement. The evidence is limited.

Does kaempferol help you live longer?

An NHANES analysis linked higher dietary flavonol intake, including kaempferol, with lower all-cause mortality. This is an observational association with flavonol-rich diets and cannot be credited to kaempferol supplements.

How much kaempferol should I take?

Kaempferol has no studied supplement dose; capsules typically supply 25–100 mg/day, while a flavonol-rich diet gives roughly 5–20 mg/day. Isolated kaempferol is poorly absorbed, so take it with a fat-containing meal or rely on kale, capers, broccoli and tea.

Is kaempferol safe to take as a supplement?

Dietary kaempferol is safe, but high-dose isolated kaempferol has no human safety record. It can inhibit drug-metabolising enzymes in lab studies, a theoretical interaction risk, and should be avoided in pregnancy and breastfeeding.

Scientific references

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