If you plan to take resveratrol as a dietary supplement for its anti-aging and skincare benefits, most experts recommend taking a 500 mg capsule twice a day. In health science circles, it's generally accepted that 20 mg of resveratrol a day is the appropriate dose for an adult. This is the lowest effective dose. Researchers have suggested that the consumption of resveratrol could benefit numerous clinical conditions, such as cancer, cardiovascular disease, obesity and related conditions, such as diabetes and non-alcoholic fatty liver disease, and neurological diseases.
However, current evidence is insufficient to support the definitive use of resveratrol in the treatment of these conditions. Resveratrol improved lumbar bone mineral density and bone resorption in postmenopausal women; however, the risk of serious fractures throughout the body was not affected. The adverse effects associated with higher doses limit their applications. There is not enough conclusive evidence to determine the recommended dose of resveratrol supplements for health benefits.
As with many supplements, resveratrol is not regulated by the Food and Drug Administration (FDA). Most supplements sold contain 250 to 500 milligrams, but this is a lower dose than the one being studied and which research has shown to be useful. Still, taking a supplement and including foods high in resveratrol in your diet can be beneficial, but be sure to talk to a health professional about the idea of supplementation first. In an uncontrolled exploratory trial, a 500 mg resveratrol supplement was administered twice daily for 2 months to patients aged 12 to 45 years who were receiving oral antidiabetic treatment and insulin injections.
