Resveratrol
Updated: 2025-10-07
Overview
Resveratrol is a natural antioxidant polyphenol found in grapes, red wine, certain berries, and peanuts.
It’s often cited as the “anti-aging” compound behind the French paradox, referring to the observed link between moderate wine consumption and heart health.
However, most of the benefits have been demonstrated in animal models using much higher doses than those obtained through diet, and human bioavailability is low.
What the evidence shows
| Area | Evidence level | Observed effects |
|---|---|---|
| Longevity / sirtuins | Low to moderate | Activates SIRT1 and improves mitochondrial function in animals; limited human results. |
| Heart & vessels | Moderate | Mild endothelial antioxidant effects and modest blood pressure reduction. |
| Metabolism / glucose / lipids | Moderate | Slight improvement in insulin sensitivity in overweight or diabetic subjects. |
| Inflammation & oxidative stress | Moderate | Reduces oxidative markers in vitro and in small human trials. |
| Cancer (prevention) | Low | Promising preclinical data, but no confirmed clinical outcomes. |
Overall level: Moderate for cardiovascular and metabolic support.
Low to moderate for longevity and anti-aging effects.
Mechanism of action
- SIRT1 activation (sirtuins): enhances DNA repair and cellular longevity pathways.
- AMPK activation: improves insulin sensitivity and energy balance.
- Direct antioxidant: scavenges free radicals and reduces lipid peroxidation.
- Anti-inflammatory: partially inhibits NF-κB and COX-2 signaling.
- Cardiovascular protection: improves endothelial function and blood flow.
💊 Dosage & forms
| Use | Typical dosage | Notes |
|---|---|---|
| General supplementation | 100–250 mg/day | Trans-resveratrol form; low bioavailability. |
| Metabolic studies | 300–500 mg/day | Sometimes combined with quercetin or piperine. |
| Dietary intake | 0.3–1.5 mg/day | From grapes, red wine, and peanuts. |
💡 Tip: Take with a fat-containing meal to improve absorption.
Trans-resveratrol is the active form; avoid cis- forms.
Useful synergies
| Combination | Main benefit |
|---|---|
| Resveratrol + Quercetin | Protects against hepatic breakdown and enhances bioavailability |
| Resveratrol + CoQ10 | Boosts mitochondrial and energy support |
| Resveratrol + Vitamin C / E | Reinforces antioxidant protection |
| Resveratrol + Pterostilbene | Provides a more lipophilic analog with higher cell permeability |
🟢 Proven benefits
- Supports cardiovascular health and endothelial function.
- Protects cells from oxidative stress.
- Potential neuroprotective effects with long-term use.
- Stimulates longevity pathways (SIRT1/AMPK) in animal studies.
🟡 What remains uncertain
- Real-world efficacy on human longevity.
- Long-term synergy with other polyphenols.
- Comparative absorption between trans- and liposomal forms.
⚠️ Risks & interactions
- Consult a healthcare professional if you have hormonal or cardiovascular conditions, or if you take anticoagulants or hormone therapies.
- Purity and dosage vary widely among supplements.
- Possible side effects: headache, nausea, mild hypotension.
- May potentiate the effects of anticoagulants (warfarin, aspirin) and antiplatelet agents.
- Possible interactions with hormonal and antidiabetic treatments.
✅ Quality tips
- Choose trans-resveratrol ≥ 98% purity (from Polygonum cuspidatum).
- Avoid underdosed formulas (< 100 mg/day).
- Look for products combined with quercetin or piperine for better absorption.
- Store away from light and heat (light-sensitive compound).
Sources
$- https://ods.od.nih.gov/ - https://www.canada.ca/en/health-canada.html - https://pubmed.ncbi.nlm.nih.gov/30695213/ - https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009208.pub3/full - https://examine.com/supplements/resveratrol/
- Cochrane — Resveratrol and metabolic outcomes
- PubMed (PMID: 30695213) — Systematic review on human health effects
- NIH/ODS — Resveratrol fact sheet
- Examine.com — Antioxidant and sirtuin activation review
- Health Canada — Natural Health Products database