Resveratrol
Resveratrol is a polyphenolic compound naturally found in red wine, grapes, and berries that acts as a powerful antioxidant in the body. Research suggests it may support cardiovascular health, cognitive function, and healthy aging through its anti-inflammatory properties. Clinical studies have shown potential benefits for blood sugar control, weight management, and brain health, though more long-term research is needed.
Key Takeaways
- Effective dosage ranges from 150-500mg daily, with higher doses (up to 1-2g) used in clinical studies but requiring medical supervision due to increased interaction risks
- Trans-resveratrol is the active form - look for supplements specifying this form rather than generic 'resveratrol blends'
- Take with fatty foods in the morning to enhance absorption and support natural circadian rhythms
- Shows promising benefits for cardiovascular health, blood sugar control, and cognitive function, particularly in adults with metabolic concerns
- High doses significantly inhibit CYP3A4 enzymes, potentially increasing blood levels and toxicity of many common medications
How to Take
Typical Dosage
150-500mg daily (clinical studies have safely used up to 1,000mg daily)
When to Take
With fatty foods in the morning to enhance absorption and support natural circadian rhythms
Why It Matters for Ages 50+
Adults over 50 may particularly benefit from resveratrol's cardiovascular and cognitive support properties, as these systems naturally decline with age. The compound's potential to support healthy blood sugar levels and reduce inflammation becomes increasingly important as metabolic function changes with aging. Additionally, emerging research suggests resveratrol may help protect against age-related cognitive decline and support overall healthspan.
What to Look For
- Choose trans-resveratrol over generic resveratrol blends for maximum bioavailability
- Look for third-party testing certificates verifying purity and absence of heavy metals and contaminants
- Verify potency per capsule matches label claims - some products contain mostly inactive cis-resveratrol
- Select products in dark bottles or blister packs as resveratrol degrades when exposed to light
- Ensure manufacturing date is recent as resveratrol can lose potency over time
Potential Interactions
Be aware of these potential interactions:
- Blood thinners (warfarin, clopidogrel) - may increase bleeding risk
- Blood pressure medications - may enhance blood pressure lowering effects
- Cancer treatments - may interfere with certain chemotherapy drugs
- MAOI antidepressants - potential interaction with monoamine oxidase inhibitors
- NSAID pain relievers - may increase risk of bleeding when combined
- Antiviral and antifungal medications - may affect drug metabolism
- CYP3A4 metabolized drugs - resveratrol inhibits this enzyme, potentially increasing drug levels
Who Should Avoid This Supplement
- People with bleeding disorders or those scheduled for surgery within 2 weeks
- Individuals with hormone-sensitive cancers (breast, ovarian, uterine) due to potential estrogenic effects
- Pregnant and breastfeeding women due to insufficient safety data
- People taking multiple prescription medications metabolized by CYP3A4 enzymes without medical supervision
Recommended by Experts
“Takes for genomic stability and anti-aging”
“Takes 1g daily to activate longevity genes”
Frequently Asked Questions
Most studies showing health benefits use 150-500mg daily of trans-resveratrol. Higher doses up to 1-2g have been studied but significantly increase drug interaction risks and should only be used under medical supervision.
Yes, take resveratrol with fatty foods to improve absorption. Many experts recommend morning dosing with breakfast to support natural circadian rhythms and maximize potential benefits.
No, you would need 100-1000 glasses of red wine daily to match effective supplement doses. Red wine contains only 1-2mg of resveratrol per glass, far below therapeutic levels.
At recommended doses, side effects are rare. High doses (above 1g daily) may cause digestive upset, diarrhea, or increased bleeding risk, especially when combined with blood-thinning medications.
Resveratrol is commonly combined with NMN, quercetin, or other polyphenols. However, always consult your healthcare provider before combining supplements, especially if you take prescription medications.
Some cardiovascular and metabolic benefits may appear within 30 days of consistent use. However, longevity and anti-aging effects likely require months to years of consistent supplementation to become apparent.