Resveratrol
Trans-Resveratrol
Polyphenol found in red wine and grapes, studied for its potential anti-aging and cardiovascular benefits through sirtuin activation.
Resveratrol is a polyphenol compound found in red wine, grapes, and berries. It gained fame for potentially explaining the 'French Paradox' of low heart disease despite high fat intake. Research shows it activates sirtuins (longevity proteins) and has antioxidant effects. Human evidence is still emerging, with most studies in animals showing impressive results.
Mechanisms of Action
Sirtuin Activation
Activates longevity-associated proteins
Antioxidant Effects
Neutralizes harmful free radicals
Anti-Inflammatory
Reduces inflammatory signaling
Recommended Dose
150-500mg trans-resveratrol
Optimal Timing
- With a meal containing fat
Take with food
Best Form
Trans-resveratrol capsules
Alternatives: Micronized resveratrol, Liposomal
Trans-resveratrol is the active form. Look for products specifying trans-resveratrol content. Micronized forms may have better absorption.
Duration
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Fat improves absorption. Some evidence suggests taking with quercetin may enhance effects. Bioavailability is generally low.
Personalized Dosage Calculator
Get a dosage recommendation tailored to your body weight, age, goals, and health profile.
Set up your health profile for personalized recommendations
Cardiovascular Support
May support heart and blood vessel health
Reduced Inflammation
Lower inflammatory markers
Avoid due to estrogenic activity and insufficient data
Consult doctor due to CYP450 interactions
Who Should NOT Take This
- Bleeding disorders
- Hormone-sensitive conditions
- Before surgery
Drug Interactions
May increase bleeding risk
May affect metabolism of many drugs
Has mild estrogenic activity
Possible Side Effects
Tip: Take with food
Tip: Reduce dose
Warnings
- Low bioavailability — much is metabolized before reaching bloodstream
- Human evidence less impressive than animal studies
- May have weak estrogenic effects
Quercetin
enhancesQuercetin may inhibit resveratrol metabolism
Improved resveratrol bioavailability and combined antioxidant effects
NMN
complementaryBoth target longevity pathways
Resveratrol activates sirtuins; NMN provides NAD+ fuel
Pterostilbene
complementaryRelated polyphenols with overlapping mechanisms
Enhanced sirtuin activation and antioxidant coverage
Spermidine
complementaryBoth activate longevity pathways
Multiple mechanisms for healthy aging
Top studies from 40+ peer-reviewed papers
Lahouti M et al. • Phytotherapy research : PTR (2025)
“Further high-quality, long-term studies are necessary to confirm these findings.© 2025 John Wiley & Sons Ltd.”
Key Findings:
- We determined overall effect sizes using a random-effects model and assessed heterogeneity using the I 2 statistic and Cochrane's Q test.
- This meta-analysis revealed significant reductions in body weight, BMI, and WC among T2D patients who consumed resveratrol.
- However, we did not find any significant effects on HC or WHR.
- Further high-quality, long-term studies are necessary to confirm these findings.© 2025 John Wiley & Sons Ltd.
Brown K et al. • International journal of molecular sciences (2024)
“In conclusion, over the last 20 years, the increasing weight of clinical evidence suggests resveratrol can benefit human health, but more large, high-quality clinical trials are required to transition this intriguing compound from health food shops to the clinic.”
Key Findings:
- Over the last 20 years, there have been almost 200 studies evaluating resveratrol across at least 24 indications, including cancer, menopause symptoms, diabetes, metabolic syndrome, and cardiovascular disease.
- There are currently no consensus treatment regimens for any given condition or endpoint, beyond the fact that resveratrol is generally well-tolerated at a dose of up to 1 g/day.
- Additionally, resveratrol consistently reduces inflammatory markers and improves aspects of a dysregulated metabolism.
- In conclusion, over the last 20 years, the increasing weight of clinical evidence suggests resveratrol can benefit human health, but more large, high-quality clinical trials are required to transition this intriguing compound from health food shops to the clinic.
Zhou P et al. • PloS one (2024)
“The rankings of safety and efficacy of the 12 antioxidants vary.”
Key Findings:
- The rankings of safety and efficacy of the 12 antioxidants vary.
- Due to the low methodological quality of the included studies, the probability ranking cannot fully explain the clinical efficacy, and the results need to be interpreted with caution.
- More high-quality studies are still needed to verify our findings.
Bertoldo A et al. • International journal of molecular sciences (2024)
“Further studies are now needed to better understand resveratrol's effects and define the optimal dosage and periods of intake to maximize beneficial effects, as well as to prevent adverse outcomes on implantation, subsequent pregnancy and the fetus.”
Key Findings:
- The current literature, though limited, suggests that resveratrol may play a role in female infertility.
- Specifically, it may significantly and positively impact reproductive outcomes, owing to its potential therapeutic effects improving ovarian function.
- Further studies are now needed to better understand resveratrol's effects and define the optimal dosage and periods of intake to maximize beneficial effects, as well as to prevent adverse outcomes on implantation, subsequent pregnancy and the fetus.
Long Z et al. • Frontiers in immunology (2023)
“Dietary polyphenols may improve DAS28, reduce C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR), and improve oxidative stress, etc.”
Key Findings:
- Dietary polyphenols may improve DAS28, reduce C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR), and improve oxidative stress, etc.
- However, more RCTs are needed to verify or modify the efficacy and safety of dietary polyphenols.
- Further research warranted to confirm findings
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.