Resveratrol Supplementation in mg

Resveratrol Supplementation: Dosage, Sirtuins & Bioavailability

Resveratrol (3,5,4′-trihydroxystilbene) is a polyphenol you'll find in red wine, grape skins, blueberries, cranberries and peanuts. The calculator estimates a daily dose from mg/day = weight (kg) × factor, where the factor people use for supplementation usually sits between 1.5 and 7 mg/kg. Most human doses land in the 100–500 mg/day band, though certain longevity protocols push it as high as 1 g/day.

Resveratrol switches on the sirtuins, a family of NAD+-dependent deacetylases. SIRT1 gets most of the attention, and it has been tied to mitochondrial biogenesis, DNA repair and the idea of mimicking caloric restriction. David Sinclair (Harvard Medical School), who wrote Lifespan: Why We Age — and Why We Don’t Have To (2019), did a lot to popularize it as part of a longevity stack alongside NMN and metformin. The catch is poor oral bioavailability, around 20%. Taking it with piperine (black pepper extract) or a fatty meal pushes plasma levels up considerably.

Applications

It shows up in antioxidant and anti-inflammatory support, cardiovascular protection through endothelial NO production, metabolic syndrome management, neuroprotection (with studies looking at Alzheimer’s and Parkinson’s) and pro-longevity research. In Brazil, ANVISA regulates resveratrol as a food supplement under RDC 27/2010 and RDC 243/2018, which set maximum daily intake limits.

FAQ

Trans- or cis-resveratrol? Trans-resveratrol is the form that's biologically active. Good supplements will state ≥98% trans-isomer content, and most of it comes from Japanese knotweed (Polygonum cuspidatum).

When should I take it? Pair it with the largest meal of the day, one that contains fat, so absorption is at its best. Some people dose in the morning instead, to line up with circadian sirtuin activity.

Is this medical advice? No, it's educational only. Resveratrol can interact with anticoagulants such as warfarin, with drugs metabolized by CYP3A4 and with hormonal therapies. Talk to a physician or nutritionist before you start.