Resveratrol

non-nutrient/non-botanical

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.

How it works

Resveratrol's biological activities derive from its polyphenolic stilbene structure, which allows it to scavenge free radicals and modulate enzyme activity. The most-discussed mechanism is activation of sirtuins, particularly SIRT1, a family of NAD-dependent deacetylases that influence cellular stress responses, inflammation, and metabolism. Whether resveratrol activates sirtuins directly or indirectly through AMPK and energy-sensing pathways remains debated. Resveratrol also inhibits cyclooxygenase enzymes (COX-1 and COX-2), modulates nitric oxide signaling, and may influence estrogen receptors. In preclinical studies, it has shown effects on blood vessel function, mitochondrial biogenesis, and gene expression patterns associated with caloric restriction. A major practical limitation is bioavailability. Oral resveratrol is rapidly absorbed but undergoes extensive first-pass metabolism in the liver and gut, yielding primarily sulfate and glucuronide conjugates with low free resveratrol in the bloodstream. This explains why some preclinical effects do not consistently appear in human trials at typical supplement doses. Trans-resveratrol is the bioactive isomer; cis-resveratrol has limited activity.

Evidence for 5 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Cardiovascular markers

Grade C

Moderate evidence

Some clinical trials suggest resveratrol may modestly improve endothelial function, reduce blood pressure, and improve lipid markers in people with cardiovascular risk factors. Effects are generally small and not consistent across studies.

Insulin sensitivity and glucose control

Grade C

Moderate evidence

Research suggests resveratrol may modestly improve insulin sensitivity and fasting glucose in people with type 2 diabetes, but meta-analyses report mixed results. Effects appear stronger in individuals with metabolic dysfunction than in healthy adults.

Inflammation reduction

Grade C

Moderate evidence

Some studies indicate resveratrol may reduce inflammatory markers such as CRP and certain cytokines, particularly in people with elevated baseline inflammation. Clinical significance is unclear.

Cognitive function

Grade D

Mixed evidence

A few small trials suggest possible improvements in cerebral blood flow and certain cognitive measures, but evidence is inconsistent and not strong enough to support routine use for cognitive support.

Anti-aging / longevity

Grade F

Limited evidence

Despite extensive preclinical interest and theoretical links to sirtuin activation and caloric restriction mimicry, there is no human evidence that resveratrol extends lifespan or healthspan. Claims should be treated skeptically.

3 commercial forms

Trans-resveratrol

The biologically active isomer; should be the primary form in supplements.

Typically extracted from Japanese knotweed. Look for standardized trans-resveratrol content.

Micronized / formulated resveratrol

Smaller particle size or combined with absorption enhancers like piperine or fat carriers.

May offer modestly improved absorption over standard powder forms.

Liposomal resveratrol

Phospholipid encapsulation designed to improve absorption.

Higher cost; bioavailability advantages are documented but the clinical significance is unclear.

Dosage

There is no RDA for resveratrol. Supplement doses commonly range from 100 to 500 mg per day, with some clinical studies using up to 1,000 to 2,000 mg per day. Higher doses are not necessarily more effective and may cause GI upset. Trans-resveratrol percentage should be verified on labels; standardized extracts of Japanese knotweed (Polygonum cuspidatum) are a common source.

When and how to take it

WHEN: Resveratrol does not have strong timing preferences. It can be taken at any time of day. HOW: Taking with a fat-containing meal may modestly improve absorption since resveratrol is lipophilic. Some users prefer divided doses (morning and evening) to maintain more stable blood levels given its short half-life. Avoid combining with high-dose alcohol; while red wine contains resveratrol, alcohol itself can cancel out potential benefits.

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	—

Safety

Resveratrol is generally well tolerated at doses up to 500 mg per day. Higher doses (1,000 mg or more) more commonly cause gastrointestinal symptoms including nausea, diarrhea, abdominal cramps, and flatulence. Mild kidney issues have been reported in a small study using high doses in multiple myeloma patients. There is no established Tolerable Upper Intake Level. Long-term safety at high doses is not well established.

Who should be cautious

Pregnant and breastfeeding women should avoid resveratrol due to limited safety data and potential estrogen-like activity. People on anticoagulant or antiplatelet medications should consult a clinician before use. Those with hormone-sensitive conditions (such as breast cancer, endometriosis, or uterine fibroids) should exercise caution given resveratrol's potential estrogen receptor activity. People scheduled for surgery should discontinue at least two weeks beforehand.

Interactions

Resveratrol may inhibit cytochrome P450 enzymes (CYP3A4, CYP2D6, CYP2C9) and could affect metabolism of various drugs including statins, calcium channel blockers, some antidepressants, and immunosuppressants. It has mild antiplatelet effects and may potentiate anticoagulants such as warfarin and antiplatelet drugs like aspirin and clopidogrel, increasing bleeding risk. Resveratrol can mildly affect blood pressure and may interact with antihypertensive medications.

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

Wikidata: Resveratrol — Wikidata link
PubChem: Resveratrol (CID 445154) — PubChem link

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Disclaimer: 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.