Resveratrol Dosage Calculator
This calculator gives a starting-point recommendation for daily trans-resveratrol intake based on your body weight and your goal. It is not medical advice — always check with a healthcare provider before starting a supplement, especially if you take prescription medication. See our medical disclaimer.
Recommended starting dose
How the Calculator Works
The recommendation is built around three inputs:
- Body weight — most clinical research uses fixed-dose protocols, but mg-per-kg framing is useful for translating between studies. We use a sensible default range and adjust for outliers.
- Goal — different evidence bases support different doses. Cardiovascular research clusters around 250–500 mg/day; some metabolic studies use 1000+ mg/day; "starter" doses target the low end of the response curve.
- Age — older readers often do better with a more conservative start because of greater medication-interaction risk.
Dose Ranges Used in Research
- Conservative starter: 150–250 mg/day. Good for first-time users; minimizes side-effect risk while you assess tolerance.
- General antioxidant support: 250–500 mg/day. The sweet spot for most healthy adults.
- Cardiovascular & longevity: 500–1000 mg/day. The range used in the bulk of cardiovascular and sirtuin-related research.
- High-dose protocol: 1000–2000 mg/day. Used in some metabolic-focused trials. Higher side-effect risk; should be discussed with a clinician.
Important Caveats
- Doses refer to trans-resveratrol (the bioactive isomer), not "total resveratrol." A 500 mg capsule that is only 50% trans-resveratrol gives you ~250 mg of bioactive compound. See our guide on spotting low-quality supplements.
- Take with a meal containing fat for better absorption.
- If you take blood thinners, antiplatelets, statins, or hormone-related medications, run any supplement past your prescriber first. See our side effects guide.
- This calculator is not personalized medical advice. Pregnant or breastfeeding women, anyone with bleeding disorders, and anyone scheduled for surgery should not use resveratrol.
Last updated: 2026-05-15