Determining the right resveratrol dosage depends on your health goals, current health status, and the quality of your supplement.
Clinical studies have used a wide range of doses:
For most people, starting with 200-400mg of trans-resveratrol daily is appropriate. This provides meaningful benefits while minimizing the risk of side effects. You can adjust up or down based on your response and goals.
Bioavailability: Supplements with absorption enhancers may require lower doses. A 300mg supplement with BioPerine may be as effective as 500mg without it.
Form and Purity: Only the trans-resveratrol content matters. A 500mg supplement that's 50% pure provides the same active compound as a 250mg supplement that's 99% pure.
Health Goals: General wellness maintenance may require less than targeted interventions for specific health concerns.
Individual Variation: Body weight, metabolism, and genetic factors influence optimal dosing. Some people respond better to lower doses, while others benefit from higher amounts.
Once vs. Twice Daily: Total daily doses under 500mg can typically be taken once daily. Higher doses may be split into two servings for better absorption and steadier blood levels.
With or Without Food: Taking resveratrol with meals, especially those containing healthy fats, improves absorption and reduces potential stomach discomfort.
Time of Day: Morning dosing may align better with circadian rhythms, but consistency matters more than specific timing.
Current research doesn't indicate a need to cycle resveratrol. Continuous daily use appears safe and may be more effective for maintaining steady benefits. Some people choose to cycle 5 days on, 2 days off, though this isn't scientifically necessary.
Resveratrol is generally safe at recommended doses. However:
Increase dose if:
Decrease dose if:
For dosing-optimized supplement recommendations, visit our reviews page. Check our FAQ for answers to common dosing questions.