Dosage guidelines

But how much should you take a day?
What is the recommended resveratrol dosage to experience these wonderful health benefits? First, it’s important to know that there have been very few studies carried out on humans in regards to resveratrol effects, supplementation, and dosage guidelines. Nearly all research has been done on insects and mice, and trying to extrapolate a dosage from animal results to human recommendations is a difficult achievement. However, scientists are attempting to address the question of resveratrol dosage for human use from several different approaches. The data resulting from studies done on mice has offered some clues, and scientists are actively searching out more.

Some studies show that a dosage of approximately 4.9 mg per kilogram of body weight is effective in reproducing effects similar to a healthy calorie restricted diet. So, for a 60kg person, this would equal an approximate recommendation of a 343 mg dosage of resveratrol.

In that light, it makes sense to consider dosage guidelines in the view of a person’s weight in order to determine how their body will respond. It would make sense that a 90kg person would have much different results with a mega dosage of resveratrol than a 60kg person. In the end, at least until we have documented scientific human results to follow, it is up to the individual to determine the dosage best for them. A safe approach might be to start at a lower dosage and gradually increase it over a period of time, until you find the best dosage for your body .

When comparing brands you need to check out the source of this antioxidant – is it trans or cis. The trans is the natural form, where the cis is synthetic and is not as easily absorbed as the natural form.  Some companies won’t specify what kind they use, so steer away from them.

Also look for the strength. This can range from 5% - 50%.  Here again if they don’t tell you what it is, it probably is nearer to the 5% than the 50%.  This can change the health benefit of the dosage a lot.  You will need to take more of a 50% extract than you would one that is 99% pure trans-resveratrol. 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.

Side Effects

Resveratrol is a copper chelator, too high a dose could impair the availability of copper, which is needed for nerve regeneration and collagen formation.  It also inhibits the absorption of Vitamin B9 (folic acid) that is needed for DNA repair. Other side effects that people have reported include joint pain, increased inflammatory effects, increased libido, increased insomnia, increased blood pressure.