What is resveratrol?
Resveratrol is a natural polyphenol that plants produce as a defence mechanism under stress (Baur & Sinclair, 2006). Its most famous source is the skin of red grapes, but it is also found in blueberries, raspberries, mulberries, and peanuts. Resveratrol is one of the reasons behind the so-called "French Paradox" — the observation linking moderate red wine consumption with heart health — which captured scientists' attention decades ago (Renaud & de Lorgeril, 1992).
The amounts of resveratrol in everyday food are quite small. A glass of red wine contains roughly 0.2–2 mg, while supplements typically offer 100–500 mg doses. This significant difference is why many people seek concentrated forms.
How resveratrol works
According to laboratory studies, resveratrol activates certain proteins called sirtuins, which are involved in regulating cellular lifespan and metabolism (Howitz et al., 2003). It also has antioxidant properties that help protect cells from oxidative stress.
Scientists have been particularly interested in resveratrol's effect on blood vessel lining (endothelial) function (Wong et al., 2011) and its potential role in modulating inflammatory processes.
Evidence and benefits
Currently there are no EU-approved specific health claims for resveratrol (EFSA). However, research suggests the following:
- Some clinical studies show that resveratrol may support healthy vascular function markers (Wong et al., 2011)
- Animal studies have demonstrated potential effects on lifespan extension (Baur et al., 2006), but human research is still in early stages
- Studies suggest a possible positive effect on blood sugar levels (Brasnyó et al., 2011)
- Antioxidant activity is well documented in laboratory studies (Zini et al., 1999)
It is important to remember that many impressive results come from animal and cell studies. Human trial results have been more modest and sometimes contradictory (Vang et al., 2011).
How to take resveratrol
Resveratrol supplements are available as capsules, typically in the trans-resveratrol form, which is more bioactive. Dosages used in studies range from 150–500 mg per day. Resveratrol is fat-soluble, so taking it with food is recommended.
Trans-resveratrol is more stable and better absorbed than cis-resveratrol (Walle et al., 2004). Check the supplement label to see which form is used.
Who should consider it
- Individuals interested in cardiovascular health
- Those looking for antioxidant support
- People interested in aging-related research
- Those who do not consume red wine but want similar polyphenols
Consult a healthcare professional before starting any new supplement. This is especially important for people taking blood-thinning medications.
Frequently asked questions
Does drinking red wine provide enough resveratrol? Red wine contains very small amounts of resveratrol (0.2–2 mg per glass). Achieving meaningful doses through wine alone is neither realistic nor advisable.
Can resveratrol slow down aging? Animal studies have shown intriguing results (Baur et al., 2006), but evidence in humans is preliminary. Aging is complex and no single compound is a "youth restorer."
Does resveratrol interact with medications? Resveratrol may affect blood clotting and the metabolism of certain drugs. People taking medications should always consult their doctor.
When is the best time to take resveratrol? Take it with food, preferably in the morning or at lunch. Meals containing fat improve absorption (Walle et al., 2004).
Can resveratrol be combined with other antioxidants? Yes, resveratrol is often paired with CoQ10 and curcumin. Consult a specialist for the optimal combination.
References
- Baur JA, Sinclair DA. (2006). Therapeutic potential of resveratrol: the in vivo evidence. Nature Reviews Drug Discovery, 5(6), 493-506.
- Renaud S, de Lorgeril M. (1992). Wine, alcohol, platelets, and the French paradox for coronary heart disease. The Lancet, 339(8808), 1523-1526.
- Howitz KT, Bitterman KJ, Cohen HY, et al. (2003). Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan. Nature, 425(6954), 191-196.
- Wong RH, Howe PR, Buckley JD, et al. (2011). Acute resveratrol supplementation improves flow-mediated dilatation in overweight/obese individuals with mildly elevated blood pressure. Nutrition, Metabolism and Cardiovascular Diseases, 21(11), 851-856.
- Baur JA, Pearson KJ, Price NL, et al. (2006). Resveratrol improves health and survival of mice on a high-calorie diet. Nature, 444(7117), 337-342.
- Brasnyó P, Molnár GA, Mohás M, et al. (2011). Resveratrol improves insulin sensitivity, reduces oxidative stress and activates the Akt pathway in type 2 diabetic patients. British Journal of Nutrition, 106(3), 383-389.
- Zini R, Morin C, Bertelli A, et al. (1999). Effects of resveratrol on the rat brain respiratory chain. Drugs Under Experimental and Clinical Research, 25(2-3), 87-97.
- Vang O, Ahmad N, Baile CA, et al. (2011). What is new for an old molecule? Systematic review and recommendations on the use of resveratrol. PLoS ONE, 6(6), e19881.
- Walle T, Hsieh F, DeLegge MH, et al. (2004). High absorption but very low bioavailability of oral resveratrol in humans. Drug Metabolism and Disposition, 32(12), 1377-1382.
See also:
- CoQ10: Key to Energy and Heart Health
- Curcumin: Anti-Inflammatory Guide
- Anti-Aging Supplements: What Actually Works
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
