Resveratrol
trans-Resveratrol
TL;DR
Resveratrol is a polyphenol from grape skin with poor bioavailability. Human results are inconsistent, and trans-resveratrol at 150-500 mg/day is the only form worth taking.
Ideal For
- Adults with metabolic syndrome or type 2 diabetes
- Postmenopausal women interested in cerebral blood flow and vascular support
- People pursuing longevity protocols who accept the evidence is preliminary
- Those combining it with pterostilbene or NAD+ precursors
Avoid If
- You are on warfarin or another anticoagulant
- You have a hormone-sensitive cancer
- You are training hard and relying on exercise adaptations
- You are pregnant or breastfeeding
- You take drugs with a narrow therapeutic window metabolised by CYP3A4
Frequently Asked Questions
Overview
Resveratrol became famous as the proposed explanation for the French Paradox and as the first widely publicised sirtuin activator. Preclinical work was genuinely striking — lifespan extension in yeast, worms and flies, metabolic protection in mice on high-fat diets, SIRT1 activation and AMPK signalling. Human translation has been far less impressive, and the honest reading is that resveratrol is a promising molecule whose clinical case remains unproven.
The core obstacle is pharmacokinetics. Oral resveratrol is absorbed reasonably well but undergoes such extensive glucuronidation and sulfation in the intestine and liver that free plasma concentrations are a tiny fraction of the dose, and typically far below what produced effects in cell culture. Whether the conjugated metabolites are biologically active, and whether they are deconjugated at tissue level, is still debated.
Where human data are more encouraging is in specific populations rather than healthy people. Trials in type 2 diabetes have shown modest improvements in fasting glucose and insulin sensitivity, and there are reasonable signals for endothelial function and flow-mediated dilation. Cognitive trials in postmenopausal women have shown improvements in cerebral blood flow. Against that, a well-known trial in older adults found resveratrol blunted the beneficial adaptations to exercise training. Use trans-resveratrol specifically; the cis isomer is inactive and degrades in light.
How It Works
- Activates SIRT1 and downstream deacetylation pathways, at least indirectly
- Activates AMPK, mimicking aspects of caloric restriction signalling
- Improves endothelial nitric oxide synthase activity and vascular function
- Direct antioxidant and anti-inflammatory activity, inhibiting NF-kB signalling
- Phytoestrogenic activity at estrogen receptors, relevant in postmenopausal contexts
- Undergoes extensive first-pass conjugation, sharply limiting free plasma levels
Quick Facts
- Activates longevity genes (sirtuins)
- Powerful antioxidant and anti-inflammatory
- Supports cardiovascular health
- May protect against age-related diseases
- Found in red wine, but supplements more concentrated
Benefits & Outcomes
Epigenetic Age Reversal
The evidence has moved against it. Spend elsewhere.
Protein Folding Support
Resveratrol has repeatedly failed to reproduce its promising preclinical results in humans.
Stem Cell Preservation
Resveratrol's regenerative claims rest on discredited mechanism and failed human translation.
Lifespan Extension
Resveratrol extended lifespan in simple organisms but failed to replicate in mammals at dietary doses; human data show modest metabolic effects at best.
Telomere Protection
Resveratrol's telomere claims come from cell culture, not people.
White Fat Browning
Resveratrol's browning claims failed the same way its longevity claims did.
Sirtuin Activation
Resveratrol's sirtuin activation was an assay artefact, and human trials have been largely disappointing.
Insulin-Like Growth Factor
Resveratrol does not reliably alter IGF-1 in humans and may blunt training adaptation.
Anti-Aging Effects
Despite intense interest, resveratrol has not demonstrated meaningful anti-aging effects in humans.
AMPK Activation
Resveratrol activates AMPK in cells, but human trials show small and inconsistent metabolic effects.
Heart Health Support
Modest cardiometabolic changes appear in some trials but do not consistently reach clinical significance.
Antioxidant Protection
Antioxidant biomarker changes are inconsistent across human studies.
Cognitive Function
Cerebral blood flow increases acutely, but sustained cognitive gains are inconsistent.
Health Concerns Addressed
No linked health concerns yet.
Supporting Research20 studies
Pterostilbene: A review of its antioxidant activity, neuroprotective properties and potential role in cancer therapy
McCormack D, McFadden D
Pterostilbene has substantially higher oral bioavailability and a longer half-life than resveratrol because its two methoxy groups resist rapid glucuronidation. Preclinical work shows antioxidant, anti-inflammatory, lipid-lowering and anticancer activity across multiple models. Human evidence at the time of review was limited to small early-phase studies.
Pharmacokinetics, oral bioavailability, and metabolic profile of resveratrol and its dimethylether analog, pterostilbene, in rats
Kapetanovic IM, Muzzio M, Huang Z +2 more
Pterostilbene showed roughly 80 percent oral bioavailability versus about 20 percent for resveratrol in rats.
A review of pterostilbene antioxidant activity and disease modification
McCormack D, McFadden D
Preclinical work shows antioxidant, anti-inflammatory and metabolic effects of pterostilbene, with greater bioavailability than resveratrol.
Effects of Resveratrol on Memory and Cognitive Function
Witte AV, Kerti L, Margulies DS +1 more
In 23 healthy overweight older adults, resveratrol 200 mg/day for 26 weeks improved verbal memory retention and increased hippocampal functional connectivity relative to placebo, accompanied by lower HbA1c and higher body-fat-adjusted metabolic markers.
Resveratrol supplementation does not improve metabolic function in nonobese women with normal glucose tolerance
Yoshino J, Conte C, Fontana L +8 more
Twelve weeks of resveratrol did not improve insulin sensitivity, body composition, blood pressure or inflammatory markers.
Combined Rehabilitation with Alpha Lipoic Acid, Acetyl-L-Carnitine, Resveratrol, and Cholecalciferol in Discogenic Sciatica in Young People: A Randomized Clinical Trial
Scaturro D, Vitagliani F, Tomasello S +3 more
This prospective study aims to evaluate the effectiveness of a rehabilitation program combined with the administration of Alpha Lipoic Acid, Acetyl-L-Carnitine, Resveratrol, and Cholecalciferol in the treatment of sciatica due to herniated discs in young patients.
No effect of resveratrol on fatty acid oxidation or exercise capacity in patients with fatty acid oxidation disorders: A randomized clinical cross-over trial
Storgaard JH, Lokken N, Madsen KL
No effect of resveratrol on fatty acid oxidation or exercise capacity in patients with fatty acid oxidation disorders
Resveratrol supplementation and metabolic and sirtuin-related outcomes: a systematic review and meta-analysis
Liu K, Zhou R, Wang B +1 more
Resveratrol significantly improved glucose control and insulin sensitivity in people with diabetes but produced no significant effect in non-diabetic participants
Trans-resveratrol reduces visible signs of skin ageing in healthy adult females over 40: an 8-week randomized placebo-controlled trial
Rao S
Oral and topical trans-resveratrol treatment can help improve skin health parameters.
Does phytoestrogen supplementation improve cognition in humans? A systematic review
Cheng PF, et al
The cognitive benefit of resveratrol was related to improved cerebral perfusion.
The Effect of Polyphenols on Working and Episodic Memory in Non-pathological and Pathological Aging: A Systematic Review and Meta-Analysis
de Vries K, Medawar E, Korosi A +1 more
overall effect size for WM and EM indicated a significant small positive effect on EM and WM
Review on Natural Agents as Aromatase Inhibitors: Management of Breast Cancer
Plant flavonoids including stilbenes inhibit aromatase in vitro, but potency is far below pharmaceutical inhibitors.
Effect of resveratrol on blood pressure: A systematic review and meta-analysis of randomized, controlled, clinical trials
Fogacci F, Tocci G, Presta V +3 more
Pooled analysis found no significant effect of resveratrol supplementation on systolic or diastolic blood pressure.
Calorie restriction and resveratrol do not activate SIRT1 in healthy humans: a randomized controlled trial
Timmers S, de Ligt M, Phielix E +6 more
Resveratrol failed to improve insulin sensitivity, mitochondrial function or hepatic lipid content compared with placebo
Resveratrol supplementation and lifespan or healthspan markers in humans: a systematic review
Berman AY, Motechin RA, Wiesenfeld MY +1 more
No human trial has demonstrated an effect of resveratrol on lifespan
Resveratrol, AMPK activation and mTOR inhibition in humans: a randomized controlled trial
Timmers S, Konings E, Bilet L +3 more
Resveratrol activated AMPK and increased SIRT1 and mitochondrial protein levels
Effects of Resveratrol on Metabolic Indicators in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis
Gu W, Geng J, Zhao H +2 more
Resveratrol modestly reduced fasting glucose, HbA1c and insulin resistance indices in type 2 diabetes.
Influence of Age and Dose on the Effect of Resveratrol for Glycemic Control in Type 2 Diabetes Mellitus: Systematic Review and Meta-Analysis
Garcia-Martinez BI, Ruiz-Ramos M, Pedraza-Chaverri J +2 more
Glycemic benefits were concentrated in participants under 60 years and at doses around 1000 mg/day.
Effect of resveratrol on blood pressure: a meta-analysis of randomized controlled trials
Liu Y, Ma W, Zhang P +2 more
Resveratrol did not significantly lower blood pressure overall, though doses of 150 mg/day or more reduced systolic pressure.
Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans
Timmers S, Konings E, Bilet L +14 more
Resveratrol 150 mg/day for 30 days lowered systolic blood pressure, liver fat and inflammatory markers in obese men.
Safety Information
Potential Side Effects
Generally well tolerated below 1 g/day. Higher doses cause nausea, diarrhoea and abdominal discomfort. One trial found blunted exercise training adaptations in older men, which is a meaningful consideration for athletes.
Contraindications
Avoid with anticoagulant therapy given antiplatelet activity, and in hormone-sensitive cancers given phytoestrogenic effects. Stop at least two weeks before surgery. Avoid in pregnancy and lactation.
Drug Interactions
- Warfarin and antiplatelet drugs — additive bleeding risk
- CYP3A4 substrates — resveratrol inhibits CYP3A4, raising levels of statins, calcium channel blockers and others
- CYP2C9 substrates — inhibition may raise levels
- Hormone therapy and tamoxifen — theoretical interference through estrogen receptor activity
Pregnancy & Breastfeeding
Pregnancy: likely_unsafe
Breastfeeding: insufficient_data
Dosage Guidelines
Dosage Used in Studies
150-500 mg
Best Time to Take
Morning with food; split higher doses across two meals
Best Form
Trans-resveratrol at 98% purity, ideally micronised, taken with a fat-containing meal
Bioavailability
Poor oral bioavailability due to rapid metabolism. Trans-resveratrol is active form. Micronized or liposomal formulations may enhance absorption.
Forms Compared
Trans-resveratrol (98%+)
Micronised or liposomal trans-resveratrol
Japanese knotweed extract
Pterostilbene
Food & Timing
With a meal containing fat; a high-fat breakfast roughly doubles absorption
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.