Resveratrol Dosage: How Much to Take

Introduction: Getting Resveratrol Dosing Right

Resveratrol is one of the most popular longevity supplements, but its effectiveness depends heavily on getting the dosage right. Too little and you won’t activate sirtuins effectively. Too much and you’re wasting money on excess that your body can’t absorb.

This guide covers evidence-based dosing recommendations, absorption optimization, and how to maximize your resveratrol investment.

The Bioavailability Challenge

Why Dosing Is Complicated

Resveratrol has notoriously poor bioavailability:

Oral bioavailability: Less than 1% reaches systemic circulation
Rapid metabolism: Quickly converted to inactive forms
Short half-life: Only 1-3 hours in blood

This means the dose you swallow is very different from what your cells actually receive.

What Happens After You Swallow Resveratrol

Absorption: Some resveratrol enters intestinal cells
First-pass metabolism: Liver rapidly conjugates most resveratrol
Sulfation and glucuronidation: Active compound becomes inactive metabolites
Elimination: Most is excreted within hours

Research in Drug Metabolism and Pharmacokinetics showed that despite poor systemic bioavailability, resveratrol metabolites may still have biological activity in certain tissues.

Evidence-Based Dosage Recommendations

What Research Shows

Human studies have used varying doses with different outcomes:

Study	Dose	Duration	Key Finding
Timmers et al., 2011	150mg	30 days	Caloric restriction mimicking effects
Witte et al., 2014	200mg	26 weeks	Memory improvement in older adults
Anton et al., 2014	1-2g	90 days	Improved glucose tolerance
Kennedy et al., 2010	250-500mg	Single dose	Increased cerebral blood flow

Recommended Dosage Ranges

For general longevity support:

Conservative: 100-250mg daily
Moderate: 250-500mg daily
Aggressive: 500-1000mg daily

For specific goals:

Goal	Suggested Dose	Rationale
General anti-aging	250-500mg	Balances cost and effectiveness
Sirtuin activation	500-1000mg	Higher doses for enzyme activation
Cardiovascular support	150-250mg	Based on successful human trials
Cognitive support	200-500mg	Per memory research

Starting Dose Recommendation

Most people should start with 250-500mg daily:

Low enough to assess tolerance
High enough for potential benefits
Cost-effective for long-term use
Can increase based on response

The David Sinclair Protocol

What the Researcher Takes

Dr. David Sinclair, the Harvard professor who popularized resveratrol research, has publicly stated his personal protocol:

Resveratrol: 1000mg (1 gram) daily
Timing: Morning, with fat (yogurt)
Combined with: NMN for NAD+ support

Should You Follow This Protocol?

Considerations:

Sinclair has access to pharmaceutical-grade resveratrol
His protocol costs $50-100+/month for quality resveratrol
No human longevity trials confirm this specific dose
Individual responses may vary significantly

Our take: 500-1000mg is reasonable for dedicated biohackers. Most people can start with 250-500mg.

Optimizing Absorption

Take With Fat

Resveratrol is fat-soluble—absorption dramatically improves with dietary fat:

Good fat sources:

Olive oil (1-2 tablespoons)
Avocado
Eggs
Yogurt (full-fat)
Nuts or nut butter
Fish (salmon, sardines)

A study in Molecular Nutrition & Food Research found fat co-administration significantly improved resveratrol absorption.

Timing Strategies

Option 1: Morning with breakfast

Take with fatty breakfast
Resveratrol peaks when you’re most active
Energy effects (if any) during productive hours

Option 2: Evening with dinner

Take with fat-containing dinner
Some prefer this for cardiovascular benefits
May suit those sensitive to stimulation

Option 3: Split dosing

Half with breakfast, half with dinner
Maintains more consistent blood levels
Better for higher doses (500mg+)

Enhanced Absorption Forms

Standard resveratrol: Basic powder or capsule Micronized resveratrol: Smaller particles, better absorption Liposomal resveratrol: Encapsulated in lipid spheres Trans-resveratrol: The active isomer (always choose this form)

Important: Always verify you’re getting trans-resveratrol, not the inactive cis form.

Stacking Resveratrol with NMN

The Synergy Rationale

Resveratrol activates SIRT1 (the longevity gene), but SIRT1 requires NAD+ to function. Without adequate NAD+, resveratrol can’t fully activate sirtuins.

The combination:

Resveratrol: Activates the enzyme (SIRT1)
NMN: Provides the fuel (NAD+)

Recommended Stack

Component	Dose	Timing
Resveratrol	500mg	With fatty breakfast
NMN	250-500mg	Same time or morning

Budget Considerations

This stack can cost $50-150/month. Budget options:

Use lower doses (250mg each)
Choose quality generic NMN
Look for combination products

Learn more in our NMN benefits guide.

Dosing by Age and Goal

Under 40

Suggested: 100-250mg daily Rationale: Prevention-focused, NAD+ levels still reasonable

40-60

Suggested: 250-500mg daily Rationale: Meaningful sirtuin activation as NAD+ declines

Over 60

Suggested: 500-1000mg daily Rationale: More aggressive support for declining pathways

Athletic Performance

Suggested: 250-500mg daily Note: Some research suggests very high-dose resveratrol may blunt training adaptations. Moderate doses appear safe.

Cardiovascular Focus

Suggested: 150-250mg daily Rationale: Doses used in successful heart health studies

Side Effects and Safety

Common Side Effects

At typical doses (under 1000mg), resveratrol is well-tolerated:

Mild effects (5-10% of users):

Digestive discomfort
Headache
Nausea (usually if taken without food)

Higher Dose Considerations

At 1000mg+ daily:

Increased GI effects
Possible mild diarrhea
Headache more common

Safety Limits

Human studies have used up to 5 grams daily without serious adverse effects. However:

No benefit shown for doses above 1000mg
Higher doses mean more expense and side effects
Stick to 1000mg or less for most purposes

Drug Interactions

Resveratrol may interact with:

Medication	Interaction
Blood thinners	May enhance effects
Blood pressure meds	May add to effects
Statins	Possible interaction
Hormone-sensitive conditions	Mild estrogenic activity

Consult your healthcare provider if taking medications.

Quality Matters: What to Look For

Essential Quality Markers

Trans-resveratrol: Only the trans form is active
Purity certification: Third-party testing
Source: Polygonum cuspidatum (Japanese knotweed) or grape extract
Stability: Protected from light and heat

Red Flags to Avoid

No specification of trans-resveratrol
Suspiciously low prices
No third-party testing
Made in facilities without GMP certification

Frequently Asked Questions

Can I get enough resveratrol from red wine?

No. Red wine contains only 0.2-5.8mg per glass. You’d need 50-100+ glasses to match a 500mg supplement—obviously not recommended.

Is more always better with resveratrol?

No. Absorption becomes increasingly inefficient at higher doses. 500-1000mg appears to be the practical upper limit for most benefits.

Should I take resveratrol every day?

Yes, for most people. Resveratrol’s short half-life means daily dosing maintains consistent activity. Some protocols include periodic breaks.

Morning or evening—which is better?

Either works if taken with fat. Morning may be slightly preferable for energy effects; evening may suit cardiovascular goals. Consistency matters more than timing.

How long until I notice benefits?

Cellular effects begin immediately, but noticeable benefits typically require:

Energy effects: 2-4 weeks
Cardiovascular markers: 6-12 weeks
Cognitive effects: 8-12 weeks

Building Your Resveratrol Protocol

Starter Protocol

Week 1-2:

250mg trans-resveratrol
With breakfast containing fat
Assess tolerance

Week 3-4:

Increase to 500mg if well-tolerated
Continue fat co-administration
Note any changes in energy/wellbeing

Optimized Protocol

Daily:

500mg trans-resveratrol with fatty breakfast
250-500mg NMN (same time or morning)
Consider adding quercetin for enhanced absorption

Advanced Protocol