Resveratrol Dosage – What Is The Right Amount of Resveratrol To Take?

Before you start popping supplements by the handful, it’s important to understand the correct resveratrol dosage. If you take too much resveratrol you may experience some unpleasant side effects. If you take too little of this powerful antioxidant, you will not see any health benefits.

This substance occurs naturally in a variety of plants, but is most concentrated in the stems, skins, and seeds of red wine grapes. Red wine contains anywhere from 1.98 – 7.13 mg of trans-resveratrol per liter. Pinot Noir wine has the highest levels while white wine has the lowest.

It was originally thought that the resveratrol found in red wine accounted for what is known as the “French paradox.” For years, scientists have observed that the French population enjoys a lower incidence of heart disease than the U.S., despite the fact that the French diet is high in fat. At one point, the large amount of red wine drank by the French was thought to explain this paradox.

However, later studies found that the resveratrol dosage of red wine alone was not enough to account for this paradox. As more research has been conducted, doctors now believe you would need to consume thousands of glasses of red wine each and every day to see health benefits from the resveratrol contained in it.

Resveratrol Dosage Studies

In a landmark study conducted by Dr. David Sinclair of Harvard Medical School, sets of mice were fed a standard diet, a high fat diet, and a high fat diet plus 22 mg/kg of resveratrol. The mice on the standard diet and the mice that were fed the resveratrol supplements had a 30% lower risk of death than the mice on the high-fat diet. Gene expression analysis showed that the addition of resveratrol prevented 144 out of 153 gene pathways from being changed by the high-fat diet. It has been theorized that resveratrol activates the Sirtuin 1 (SIRT1) and PGC-1α genes, thereby improving the functioning of mitochondria.

To duplicate the resveratrol dosage used in Sinclair’s study would mean the average 175 pound male would need to consume over 1,700 mg of resveratrol, an amount equal to hundreds of bottles of red wine. This is clearly infeasible, which is why resveratrol supplements have come on to the market, ranging in doses of 5 mg to 500 mg and more per capsule.

Despite the large amount of research into this area, there is no generally recommended resveratrol dosage level. In studies by a pharmaceutical study, mice that received a human equivalent to 20 mg of resveratrol per day saw marked anti-aging gene-expression changes. It seems likely that doses less than 20 mg are not enough to experience significant benefits. On the other hand, some studies have found that very high doses of resveratrol – over 1000 mg per day – can bring on side effects such as anemia, diarrhea, and blood thinning.

Without any widely accepted guidelines, it is up to each individual to determine the right resveratrol dosage for themselves. To be safe, you may want to start at a relatively low dose and slowly increase it until you start to see the results you want.

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