Resveratrol Dosage, the Million Dollar Question!

How much Resveratrol should you take?

It's only been a few years since resveratrol has become more mainstream in the research community.  The research being done is still in it's infancy and as more information is made public our perceptions of what is an "appropriate dose" can change.

Research isn't the only factor in determining proper dosage.  The increase in bioavailability of resveratrol is enabling smaller doses to be more effective then prior formulations.  What is bioavailability?  In simple terms it is the amount of a drug or supplement that reaches the intended destination. (Related: Bioavailability, what does it have to do with Resveratrol?)  For resveratrol this is often measured by determining the levels present in human plasma or urine. (A detailed research report describing plasma and urine analysis of resveratrol can be found below this article.)

On an individual level our bodies metabolize resveratrol, or any supplement for that matter, differently between people.  This means what may be a good dosage for you is not necessarily right for someone else.  The trouble with this is most of us don't have access to testing the levels of resveratrol in our plasma or urine.  A more general approach is needed to determine how much resveratrol you should take.

There are currently "3 schools of thought" with regards to proper dosage:

1: High dosage of over 1500mg per day.

2: Moderate dosage of 500mg - 1500mg per day.

3: Low dosage of 100mg - 500mg per day.

With each group there is also the debate as to whether or not resveratrol should be mixed with other supplements or delivery methods to help increase bioavailability, or the overall effectiveness.  For instance additives such as Quercetin, Vitamin D, Tween 80, Lecithin, Calcium, or other Polyphenols have been used in various products.  Or the use of transdermal patches, buccal delivery, or intravenous delivery.

Previously I was part of the first group of people who felt a higher dosage was necessary.  However, with the improvements made in regards to better bioavailability and research I've gone to the "less is equal to, or greater then, more" category, or the third group.  This is however just my personal opinion and how I have decided to proceed with dosing.

I am now taking 250mgs of micronized resveratrol with Tween 80 and a liquid Licap delivery system.  I will remain on this dosage for a week or two and then decide whether or not to increase to 500mg on training days.

How much resveratrol do you take and why?  Share your opinions below!

Related Articles:

"Quantitation of trans-resveratrol and detection of its metabolites in human plasma and urine by high performance liquid chromatography"

Resveratrol Supplements

Resveratrol Related Web Search

Comments

[Joseph]

I read the posts related to the controversy about the relative bioavailability of different forms of resveratrol (& other supplements in general).

I think it is incorrect to say that micronization automatically means better bioavailabily for all chemical compounds. I believe the only thing that can be affirmed is that it is likely to improve absorption in the guts but this does not mean increased blood levels &/or longer half life. The determining factor, in my opinion, is the the way in which each chemical is metabolized in the guts & even more importantly (in most cases) in the first pass in the liver. In the case of micronized resveratrol my guess is that it will be better & faster absorbed in he gut but unless proven by a clinical trial I do not believe it will achieve better & longer bioavailability in terms of free serum resveratrol. Its two main metabolites are much more abundant & longer lasting but they have not been shown to be therapeutically active.
In a similar fashion vitamin E succinate which has shown promise in mice treated intraperitonally for cancer cannot be effective in humans treated orally because the vitamin is converted into regular vitamin E in the liver.

In my non expert view, the ways to improve the effectiveness of either poorly soluble or strongly metabolized chemicals are as follows:
1. select those that are absorbed or can be made to be absorbed by the lymphatic system instead of the venous circulation. This not only avoids the initial problems of first pass in the liver but also allows a wider & more persistant body distribution in particular to lymph nodes which are involved in the progress of some diseases such as cancer.
One widely known supplement that benefits from this method of absorption is the omega-3 fish oil pill.

2.Buccal or sublingual absorption
Some drugs (such as nitro pills for angina) & supplements such as pure tea extract EGCG are usable in this manner. I have seen references on Internet to the buccal absorption of resveratrol but unable to read the original source of the scientific study. Two concerns with buccal absorption: possible damage to the delicate mucosa & too fast absorption which could result in temporary excessive peak serum levels.

3. Trans dermal patches

Other factors which may affect gut absorption is molecular weight & particle size. High molecular weight prevents good absorpion of such compounds as chondroitin sulphate & Hyaluronic acid (both for osteoarthritis pain relief & possible cartilage protection). Reduction of particle size though micronization can make some insoluble chemicals slightly more soluble in lipids or water due to the greater surface exposure (to bile &/or water). True nanoparticles (much smaller than micronized particles) may provide a completely different mode of absorption which in some cases may even allow a breach of the blood-brain barrier.

I would appreciate comments on the above & some figures from studies comparing oral ingestion of >98% pure micronized resveratrol & >98% pure regular resveratrol in terms of blood levels of free resveratrol & its half life as well as those figures for buccal or subligual absorption.

An unrelated concern I have seen mentioned in some blogs is the possible risk of rhumatoid arthritis associated with the consumption of resveratrol. Any solid data on this subject?

Joseph

[Admin]

Hi Joseph,

Very informative post, thank you. Welcome to MRE!

The topic of better bioavailability is one in which I have been trying to study for some time now. When I say study, I mean in my own non-professional way. As I just find all of this very interesting and am in no way claiming to be an expert.

The problem is most of the tests published have been on mice, or just about everything but humans. So it is next to impossible to prove anything will be true in humans until more studies are completed, and then repeated again and again. Unfortunately, I think we are a few years off from having any data like that.

I know you ask for solid data but unfortunately I am unable to provide any on humans, which I believe is all that matters in the long run. For now we can just make inferences based on mouse studies and the like. However, it is important to note, by taking resveratrol now I believe we are our own guinea pigs and need to be aware that we could find out resv is harmful to us. I am hoping this is not the case but it's definitely a possibility.

As more information regarding the delivery methods you discussed are brought to light I am hopeful we can have more well informed discussions as to proper dosage, bioavailability, and delivery methods.

In regards to the arthritic claims I have also heard of people mentioning this as a possible side effect of resveratrol. However, I do not know of any studies showing this is to be the case. Personally, I have noticed some joint/tendon discomfort when taking larger doses of resveratrol. Not something that was very painful and it only lasted a short period of time.

[mauno]

How is the Tween80 supposed to help?

[Admin]

Hi Mauno,

I would best leave the explanation as to the benefits of Tween 80 mixed with Resveratrol up to the people who make it. This link will take you to the site explaining the product and benefits of Tween 80.

http://tinyurl.com/RevGeneticsWithTween80

[Netbo]

With regard to the arthritis like symptoms some people experience, it could be caused by the build up of uric acid as the purine adenosine found in ATP, ADP, AMP molecules is broken down by the body. When urate exceeds its solubility concentration and blood pH it precipitates out of solution and crystalizes in synovium of the joints causing gout - which is often confused with arthritis.
I would decrease the dosage if I experienced this problem.

[L.D. Davidson]

Hello Admin,
Sorry to contradict you but any informative discussion of the benefits of Resveratrol needs actually to avoid explanations linked to companies that make it. We want objective, scientifically based information unpolluted by the commercial interests of "the people who make it". let's NOT leave the explanations about the benefits of a specific product to the people who make a product.
I am very interested in seeing a Consumer Reports article analysing Reszveratrol products with an non-industry analysis of products including whether a particular product actually contains the Resveratrol it is claiming to contain. This is potentially a big problem with the products in an inadequately regulated business sector.

[Pdazzler]

I decided to try making Homemade Liposomal with Resveratrol, Vitamin C and Curcumin. Having made Liposomal Vitamin C for some time it was just a short leap to experiment a little and add Resveratrol and Curcumin.

While there are methods for testing the efficacy of Liposomal Vitamin C I have not come across any for determining the effectiveness of Liposomal Resveratrol or Curcumin. I have linked to the recipe so others can experiment and add their input. - Pdazzler

[Benita Harkin]

I am a 49 yr. old, 140 lb. female. I take 25mg of Resveratrol plus(from 200mg. of knotwood extract)
right after breakfast.

[Mike]

I have been taking 250mg of resveratrol for a 3years or so. I have noticed or felt a very rapid increase in arthritis pain and symtpoms in my hands. For a period of about 4 months I was taking 2-250mg capsules per day. This may have increased pain even more.
I stopped completely for about 3 weeks and I think it helped a bit. Next step is to stop completely for a couple of months and see what happens. I believe I can find the correct dose but hope any damage that may have been done is not permenant. Stay tuned, Mike

[Yule G.]

Well it's been a few years now. I have just recently developed an interest in resveratrol and just found this website after sifting thru all the snake oil crap on the internet. this site is a breath of fresh air, but there's not much current information. Real studies and experiments should be coming in soon.

One study, on obese humans found benefits with a small dose of 150mgs. One reputable doctor recently suggested no more than 200mgs per day; But no mention of how the supplements were taken i.e. tablet, gel, capsule, etc..

sure would like to see more up to date information on this here subject.

Thanks