How much Grape Seed Extract should I take daily?
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Optimal Daily Dosage of Grape Seed Extract: Insights from Research
Safety and Tolerability of High Doses of Grape Seed Extract
Research has shown that grape seed extract (GSE) can be safely consumed in relatively high doses. A clinical study involving healthy Japanese adults assessed the safety of daily GSE intake at doses of 1000 mg, 1500 mg, and 2500 mg over a 4-week period. The study found that even the highest dose of 2500 mg per day was generally well tolerated, with only minor changes in serum iron levels that returned to normal after discontinuation of the supplement. This suggests that GSE can be safely consumed in doses up to 2500 mg per day for short periods.
Cardiovascular Benefits at Moderate Doses
For those looking to improve cardiovascular health, moderate doses of GSE have shown promising results. A randomized, placebo-controlled trial involving overweight and obese individuals found that a daily intake of 300 mg of GSE, combined with a restricted-calorie diet, significantly improved blood lipid profiles. Specifically, there were increases in high-density lipoprotein cholesterol (HDL-C) and reductions in low-density lipoprotein cholesterol (LDL-C), total cholesterol, and triglycerides after 12 weeks. This indicates that a daily dose of 300 mg can be effective for cardiovascular health when combined with dietary modifications.
Blood Pressure Reduction in Metabolic Syndrome
GSE has also been studied for its effects on blood pressure, particularly in individuals with metabolic syndrome. A study divided participants into three groups receiving either a placebo, 150 mg of GSE, or 300 mg of GSE daily for 4 weeks. The results showed that both systolic and diastolic blood pressures were significantly lowered in the groups taking GSE compared to the placebo group. This suggests that a daily dose of 150 to 300 mg can be beneficial for managing blood pressure in individuals with metabolic syndrome.
Cognitive Function and Grape Seed Extract
The impact of GSE on cognitive function has been explored, particularly in younger adults. A study involving healthy young adults who consumed 400 mg of GSE daily for 12 weeks found some improvements in reaction time and psychomotor skills. However, these benefits were not consistent across all cognitive measures, and the placebo group also showed some improvements. This indicates that while a 400 mg dose may offer some cognitive benefits, the effects are not robust and may vary among individuals.
Insulin Resistance in Adolescents
In adolescents with metabolic syndrome, a lower dose of GSE has shown significant benefits. A study involving 100 mg of GSE daily for 8 weeks demonstrated improvements in insulin concentration and insulin resistance compared to a placebo. This suggests that even a relatively low dose of 100 mg per day can be effective in managing insulin resistance in younger populations.
Conclusion
The optimal daily dosage of grape seed extract can vary depending on the health outcomes desired. For general safety, doses up to 2500 mg per day are well tolerated for short periods. For cardiovascular benefits and blood pressure management, a daily dose of 150 to 300 mg is effective. Cognitive benefits may require higher doses around 400 mg, though results can be inconsistent. For improving insulin resistance in adolescents, a lower dose of 100 mg per day is sufficient. Always consult with a healthcare provider before starting any new supplement regimen.
Sources and full results
Most relevant research papers on this topic
Safety assessment of 4-week oral intake of proanthocyanidin-rich grape seed extract in healthy subjects.
Grape seed extract supplementation along with a restricted‐calorie diet improves cardiovascular risk factors in obese or overweight adult individuals: A randomized, placebo‐controlled trial
Effect of grape seed extract on blood pressure in subjects with the metabolic syndrome.
Grape seed polyphenol extract and cognitive function in healthy young adults: a randomised, placebo-controlled, parallel-groups acute-on-chronic trial
Effect of 8 weeks' supplementation grape seed extract on insulin resistance in iranian adolescents with metabolic syndrome: A randomized controlled trial.
The effects of grape seed extract (Vitis vinifera) supplement on inflammatory markers, neuropeptide Y, anthropometric measures, and appetite in obese or overweight individuals: A randomized clinical trial
Supplementation with grape seed polyphenols results in increased urinary excretion of 3-hydroxyphenylpropionic Acid, an important metabolite of proanthocyanidins in humans.
Clinical and Histopathological study of black and red grape seed extracts (Vitis Vinifera) effects on the Albino Mice
Effect of grape seed extract on lipid peroxidation, antioxidant activity and peripheral blood lymphocytes in rats exposed to x‐radiation
The effect of grape-seed extract on 24 h energy intake in humans
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