What is the Recommended Resveratrol Dosage?

Amy Hunter

The resveratrol dosage that is required for maximum health benefits is unclear. The majority of research on the benefits of resveratrol have been conducted on animals, making it difficult to determine the optimum dosage for humans. There are ongoing clinical trials, including some by the National Cancer Institute, on the benefits of resveratrol. These trials are providing participants with between 250 and 750 milligrams(mgs) of resveratrol daily.

Grapes contain resveratrol.
Grapes contain resveratrol.

There is a growing interest in supplementing one's diet with resveratrol. This nutrient is found in the skin of red grapes and in red wine. It is also found in peanuts and cocoa. In plants, resveratrol is produced as a defense against attacks by bacteria or fungi. The amount of resveratrol found in foods is much lower than the amount found in supplements. For this reason, people who wish to enjoy the benefits of resveratrol often choose supplements.

Red wine contains resveratrol.
Red wine contains resveratrol.

It is generally recommended that the initial resveratrol dosage be on the low side, and for the dosage to be gradually increased until results are seen. Taken in large amounts (over 300 mgs), there is an increased risk of side effects, including upset stomach and diarrhea, anxiety, thinning of the blood, and anemia. In addition, there does not appear to be any reason to believe that a higher resveratrol dosage would lead to improved health benefits.

With such serious side effects, why risk taking resveratrol? Some research shows that it has anti-inflammatory properties, may reduce the risk of cancer, and may help those who take to it maintain lower blood sugar. It may also reduce LDL cholesterol, which is the bad cholesterol, and prevents blood clots. Proponents of resveratrol often recommends combining it with other antioxidants and flavornoids to increase the benefits of the supplement.

The resveratrol dosage in wine is not concentrated, and this is what leads many people to opt for supplements. There are approximately 90 micrograms of the substance in each ounce of red wine. This is much less than even the lowest recommended resveratrol dosage. Studies have shown some benefits to moderate drinking. Moderate would mean 10 ounces or less of wine a day for a man, and five ounces or less for a woman. Such quantities would offer a negligible resveritol dosage.

In moderate quantities, the resveratrol in red wine is thought to have beneficial effects on the heart.
In moderate quantities, the resveratrol in red wine is thought to have beneficial effects on the heart.

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