Resveratrol has a plethora of health advantages. This potent antioxidant has been demonstrated to slow the aging process, scavenge free radicals, and prevent cancer. However, how much resveratrol should be consumed? It might be difficult to determine how much resveratrol is required to obtain the health advantages associated with it.
Resveratrol Dosage According To Science.
According to researchers, resveratrol intake may improve a variety of clinical disorders, including cancer, cardiovascular disease, obesity, and associated ailments such as diabetes non-alcoholic fatty liver disease, and neurological diseases
Resveratrol is the topic of substantial continuing study, much of which focuses on the optimal healthy amount necessary by humans in order to reap the various health advantages associated with resveratrol.
High dosages of resveratrol have been found to extend the life and have an active role in the prevention of illness and cancer in mice. Mice fed a high-fat diet treated with resveratrol demonstrated higher lifespan and insulin sensitivity, as well as lower organ disease when compared to mice, provided a high-fat diet but not supplemented with resveratrol. However, it is important to highlight that these results were obtained using a resveratrol supplement at a dose of 22.4 milligrams per kilogram of body weight. This is an extremely high dose, most likely intended by scientists to have a readily detectable impact on the research.
How Much Resveratrol Is Enough?
Resveratrol is generally considered safe with few obvious side effects. A safe and efficient dose is 1000 mg / 1 g up to 5000 mg / 5 g per day. Clinical research demonstrates that consuming resveratrol in amounts up to 5 g per day is medically safe, while over 2.5 g per day is likely to cause stomach side effects such as cramps, flatulence, nausea, and more.
The below list shows the dosages used in recent human trials:
- Oral intake of 25 mg of resveratrol revealed that it has extremely low bioavailability.
- 75 mg was given to type 2 diabetes patients with improved neurovascular coupling capacity and improved cognitive performance.
- 270 mg was given to overweight, obese or postmenopausal people with improved flow-mediated dilatation.
- 80 mg and 282 mg were given to overweight or obese subjects with improvement in mitochondrial capacity, fat oxidation stimulation.
- 250-500 mg of trans-resveratrol showed improvement in cerebral blood flow in healthy subjects.
- In a meta-analysis of the effects of resveratrol on glucose control and insulin sensitivity, doses ranging from 8 to 1,500 mg/day and durations ranging from 2 weeks to 6 months were used; these studies included patients with type 2 diabetes mellitus, cardiovascular disease, obesity, or metabolic syndrome, as well as healthy volunteers.
- Resveratrol at a high dose (1,000 mg twice daily) was administered for up to one year in patients with mild to severe Alzheimer’s disease and 500 mg three times daily for six months in individuals with non-alcoholic fatty liver disease. The first dose for exercise capacity was 500 mg twice daily for one week, followed by 1,000 mg twice daily for the remaining three weeks.
- A continuous intake of moderate dosage 450 mg – 1000 / 1 g renders positive health effects associated with oxidative stress and inflammation.
- 5000 mg / 5g of resveratrol was given to patients of Friedreich ataxia for 12 weeks showing improvement in neurologic function, audiology and speech measures as well as oxidative stress marker plasma.
- 500 mg, 1000 mg, 2500 mg, and 5000 mg were given to 40 healthy volunteers for 29 days resulting in a reduction of cancer risk. The highest reduction was observed with a 2500 mg / 2.5 g dosage.
People have varying tolerances for resveratrol, and there is no universally advised amount. People should see their physician determine the dose that is both safe and useful for their body.
