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What is the Correct Resveratrol Dosage?

By: Jeremy Lucas

Those who take resveratrol supplements are looking turn back the clock of their life. They are hoping it can be used to prevent heart disease, cancer, and dementia. They also want to look younger and live a more active life for as long as they possibly can. Recent studies into this miraculous compound are beginning to show that all of this just might be possible. As each new study is conducted more researchers are becoming convinced of the power of this supplement.

The question is; what is that correct resveratrol dosage necessary to get all of these health benefits? There is little argument in the scientific community about its usefulness, but the recommended dosage in humans is still highly controversial. Most of this debate started when one of the main researchers from The Harvard Medical School, Dr. David Sinclair, appeared on the CBS show 60 Minutes. While discussing a trial being conducted on mice, he stated that you would have to drink 1000 bottles of wine per day to match the amount of Resveratrol being given to the mice.

This event sparked an industry of high dose resveratrol supplements, and started a online war between low dose and high dose believers, that has been as much about marketing as it is science. The low dose followers recommend taking 100mg or less per day, while the high dose users tend to take an amount between 500mg and 2000mg each day. There is also a moderate group who falls in between those two, but tend to stay out of any heated dosage discussions.

There is also some controversy over how to spread out your dosage during the course of a day. Some say taking it multiple times spread out during the day, while others believe it is more beneficial to take it all at once. Science seems to be on the side of the latter group, as this seems to be the best way to maximize absorption. You see, the bioavailability is one of the biggest concerns when taking a resveratrol supplement and you want to make sure you are not letting any go to waste. Those recommending spreading your dosages out over the day are either ill informed, or are just trying to get you to run out faster (so you have to buy more often).

The quality of the resveratrol you choose will also affect how much you need to take to get equal benefits. You will need to take more of a 50% extract than you would one that is 99% pure trans-resveratrol.

In the same 60 minutes interview Dr. Sinclair also noted how much he was taking at the time. He stated that at the time of the interview he was consuming 5mg/kg per day. That comes out to be about 320mg each day. Many people hear this number and decide that 320mg is what they should be taking as well. However, this is not a logical way to determine correct usage of this supplement. Just because Dr. Sinclair, even as a leading resveratrol expert, took that much does not mean it is ideal for you.

Since we are each different it is unlikely that a single standard recommended dose will be able to provide the best results for an individual. Instead, take a scientific approach and find the answer for yourself (please read our site’s disclaimer before continuing).

Begin by recording how you feel when you are not taking any resveratrol supplements, it is also a good idea to discuss this whole procedure with your personal doctor before getting started. If you experience any problems along the way let the doctor know immediately.

Start with a small amount, such as 100mg per day. Many people believe this is the lowest amount you can take and still show significant results. Record how that makes you feel and stay on it for about a week, before moving up. Continue increasing the amount you take until you notice any unwanted side effects, or you stop noticing additional benefits. If you notice a side effects decrease dosage and see if this fixes the problem. If you are no longer noticing increase benefits then it is likely you have found the peak of the supplements usefulness.

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