Resveratrol Dosage – What’s the recommended Amount?
First, it’s important to know that there have been very few studies carried out on humans in regards to resveratrol effects, supplementation, and resveratrol 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.
In the meantime, some initial recommendations have been developed for resveratrol dosage in humans. At the human equivalent of a 20 mg resveratrol capsule dose a day, mice experienced pronounced anti-aging gene-expression changes, according to studies carried out by one pharmaceutical company. A daily dosage of 20 mg of resveratrol seems like a good starting point when you consider the other end of the spectrum.
One Company that offers low dose resveratrol capsules of 15mg is Resvantage brand resveratrol supplements – they recommend taking two 15mg capsules twice a day because resveratrol activation effects, they say, last about 9-10 hours in the body. So, inorder to keep the Sirt 1 gene activated for most of the 24 hr period and get the maximum benefit, taking a few low dose resveratrol supplements a day is potentially more effective and less likely to cause side effects that may exist in larger dosed supplements.
Mega Doses or Resveratrol Dosage?
Another manufacturer claims that mega doses of their supplements should be of no concern – ‘mega doses’ being defined as 500 – 1000 mg per dosage. However, in a volunteer study of participants taking mega doses of resveratrol, there were some side effects experienced – all reversible – that included abnormal blood tests, anemia, diarrhea, anxiety, and over-thinning of the blood. This should tell us succinctly that taking a high dosage of resveratrol is not in our best interest. It seems wise to be moderate when deciding on a dosage for a new supplement. However, there are other studies that 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 150 pound person, this would equal an approximate recommendation of a 334 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 300 pound person would have much different results with a mega dosage of resveratrol than a 150 pound 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 over a period of several weeks, or even months, until you find the best dosage for your body and well being.