Resveratrol
Useful mainly for adults with metabolic risk factors (prediabetes, dyslipidemia) interested in polyphenol research; evidence remains largely at biomarker level.
Quick decision guide
May help most
Adults with metabolic risk factors (prediabetes, dyslipidemia) interested in polyphenol research; evidence remains largely at biomarker level
Common dosing range
100–500 mg/day of trans-resveratrol
When to expect effects
Weeks to months for biomarker effects
Watch out for
Estrogenic activity — avoid in hormone-sensitive cancers; antiplatelet effect — caution with anticoagulants
What is it
Resveratrol is a plant polyphenol (stilbene) found in grape skins, red wine, peanuts, and Japanese knotweed. It is produced by plants as a defense response to stress and has been studied for cardiovascular, metabolic, and longevity-related effects.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
cardiovascular biomarker improvement Limited Evidence | Small and inconsistent improvements in lipid, inflammatory, and endothelial markers | Adults with cardiovascular risk factors (dyslipidemia, hypertension) | 8–24 weeks |
insulin sensitivity and glucose metabolism Limited Evidence | Modest and inconsistent HOMA-IR reductions in some trials | Adults with type 2 diabetes or metabolic syndrome | 8–16 weeks |
inflammatory biomarker reduction Limited Evidence | Small reductions in CRP and TNF-alpha in some meta-analyses | Adults with elevated baseline inflammatory markers | 8–16 weeks |
cardiovascular biomarker improvement
- Effect
- Small and inconsistent improvements in lipid, inflammatory, and endothelial markers
- Best fit
- Adults with cardiovascular risk factors (dyslipidemia, hypertension)
- Time
- 8–24 weeks
insulin sensitivity and glucose metabolism
- Effect
- Modest and inconsistent HOMA-IR reductions in some trials
- Best fit
- Adults with type 2 diabetes or metabolic syndrome
- Time
- 8–16 weeks
inflammatory biomarker reduction
- Effect
- Small reductions in CRP and TNF-alpha in some meta-analyses
- Best fit
- Adults with elevated baseline inflammatory markers
- Time
- 8–16 weeks
Evidence for 3 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
cardiovascular biomarker improvement
Biomarker supportMeta-analyses of RCTs show small and inconsistent improvements in total cholesterol, LDL, triglycerides, and blood pressure with resveratrol. Some trials show reductions in CRP and improved endothelial function. Results are heterogeneous and effect sizes are generally modest. No cardiovascular outcome trial has been conducted. Poor bioavailability of oral resveratrol likely limits effects at typical supplement doses.
Bottom line: Inconsistent biomarker signals; no evidence of cardiovascular disease prevention in humans.
Evidence is mixed
Meta-analyses are split — some report positive lipid and inflammatory biomarker changes, others find no significant effect. The heterogeneity likely reflects differences in dose, formulation, and population.
insulin sensitivity and glucose metabolism
Biomarker supportSome RCTs and meta-analyses report modest improvements in fasting glucose, insulin sensitivity (HOMA-IR), and HbA1c with resveratrol at 500–2,000 mg/day in people with metabolic disease. The mechanism involves AMPK and SIRT1 activation. However, not all meta-analyses show significant effects, and trial heterogeneity is high.
Bottom line: Modest glucose and insulin biomarker improvements in metabolic disease — inconsistent and not established for clinical outcomes.
inflammatory biomarker reduction
Biomarker supportResveratrol inhibits NF-kB and COX-2 pathways in cell models. Clinical meta-analyses show modest reductions in hs-CRP and TNF-alpha in RCTs. Effect sizes are small and results are inconsistent across trials. There is no evidence of clinical benefit (reduced inflammatory disease activity) from these biomarker changes.
Bottom line: Small inflammatory biomarker reductions seen in some meta-analyses; clinical relevance is unestablished.
How it works
How to take it
What to track
3 commercial forms
Compare the main delivery options and what they’re best suited for.
Trans-resveratrol
Typically extracted from Japanese knotweed. Look for standardized trans-resveratrol content.
The biologically active isomer; should be the primary form in supplements.
Micronized / formulated resveratrol
May offer modestly improved absorption over standard powder forms.
Smaller particle size or combined with absorption enhancers like piperine or fat carriers.
Liposomal resveratrol
Higher cost; bioavailability advantages are documented but the clinical significance is unclear.
Phospholipid encapsulation designed to improve absorption.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Who should avoid it
- People with hormone-sensitive cancers (breast, endometrial, ovarian) — estrogenic receptor activity
- People scheduled for surgery — antiplatelet activity increases bleeding risk
- Pregnant and breastfeeding women — estrogenic activity and insufficient safety data
Pregnancy & breastfeeding
Avoid during pregnancy — potential estrogenic activity raises developmental safety concerns; insufficient human safety data.
Interactions
Mild antiplatelet and anticoagulant potentiation; increased bleeding risk
CYP3A4 inhibition may raise drug levels; monitor for side effects
Mild blood pressure lowering may add to antihypertensive effect
Estrogenic receptor activity may interact with hormonal therapies
Documented interactions
Evidence-graded pair pages with sources, dosing notes, and timing guidance — a complement to the narrative section above.
See all 1 Resveratrol interaction →Protocols featuring Resveratrol
Evidence-backed routines where Resveratrol plays a role.
Food sources
| Food | Amount | %DV |
|---|---|---|
| Red wine | 5 oz glass | — |
| Red grapes (with skin) | 1 cup | — |
| Peanuts | 1 oz | — |
| Pistachios | 1 oz | — |
| Blueberries | 1 cup | — |
| Cranberries | 1 cup | — |
| Dark chocolate | 1 oz | — |
Red wine
- Amount
- 5 oz glass
- %DV
- —
Red grapes (with skin)
- Amount
- 1 cup
- %DV
- —
Peanuts
- Amount
- 1 oz
- %DV
- —
Pistachios
- Amount
- 1 oz
- %DV
- —
Blueberries
- Amount
- 1 cup
- %DV
- —
Cranberries
- Amount
- 1 cup
- %DV
- —
Dark chocolate
- Amount
- 1 oz
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
How much resveratrol is in red wine?⌄
Red wine contains roughly 0.2 to 2 mg of resveratrol per 5-oz glass, depending on grape variety and production. To match doses used in supplement research, you would need to drink impractical amounts of wine.
Does resveratrol really slow aging?⌄
There is no human evidence that resveratrol extends lifespan or slows aging. Preclinical studies in yeast and rodents are intriguing but have not translated reliably to humans at typical supplement doses.
What is the best dose of resveratrol?⌄
Most clinical studies have used 100 to 500 mg per day. Higher doses do not clearly offer more benefit and increase GI side effects. Look for products specifying trans-resveratrol content.
Should I take resveratrol with food?⌄
Taking with a fat-containing meal may improve absorption since resveratrol is fat-soluble. Some research suggests fasting may slightly increase peak blood levels, but the practical difference is modest.
Can resveratrol interact with my medications?⌄
Yes. Resveratrol can affect cytochrome P450 enzymes and may interact with blood thinners, blood pressure medications, statins, and others. Consult your pharmacist or doctor if you take prescription medications.
References by claim
cardiovascular biomarker improvement
insulin sensitivity and glucose metabolism
inflammatory biomarker reduction
Safety
Memorial Sloan Kettering — Resveratrol — MSKCC About Herbs link
Track Resveratrol with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.