Resveratrol is a polyphenol, or plant-based chemical, most commonly found in grapes, wine, peanuts, strawberries, and blueberries. Specifically, it’s a stilbene, which is a unique subgroup of polyphenols that have increasingly been studied for their therapeutic value. Resveratrol is perhaps the best-known of all stilbenes, often cited as the special ingredient that makes red wine a superfood.

Over the past few decades, resveratrol has also steadily become one of the best-studied phytochemicals. A search for “resveratrol” returns more than 16,000 results on PubMed, the U.S. National Institutes of Health (NIH) online database of more than 34 million citations from medical journals and online books. Notably, 262 of the results are from clinical trials, illustrating how widely the effects of resveratrol have been documented in human studies.

The last point is an important one. Often, longevity science operates on the leading edge of clinical research. Identification of age-defying phytochemicals and protocols evolves quickly, making it difficult for human trials to keep pace. Plant chemicals with a long history of research and substantial clinical data are rare, yet resveratrol boasts both.

Interestingly, resveratrol isomerization is affected by the environment. Both ozone and UV light exposure have been shown to transform trans-resveratrol into its cis- isomer. This is perhaps best demonstrated in a 2012 study published by the Journal of Chromatographic Science. While observing resveratrol isomerization in 30 different Romanian red wines, researchers found UV light exposure caused trans-resveratrol to shift into at least three different molecular arrangements: Cis-resveratrol, and at least two other unknown compounds.

This is significant for at least two reasons. First, it shows that ozone and light exposure may significantly reduce the therapeutic potential of resveratrol by causing it to shift from trans- to cis- form. Secondly, it highlights the complexity of getting therapeutic dosages from natural food sources like red wine. For more, see What Foods Naturally Contain Resveratrol below.

Note: For the remainder of this article, “trans-resveratrol” will be referred to as “resveratrol”.

Overview of potential resveratrol health benefits:

• Promotes longevity
• Enhances mitochondrial function
• Reduces blood pressure
• Improves blood lipids
• Reduces arthritis symptoms
• Prevents insulin resistance and type 2 diabetes
• Slows cognitive decline
• Prevents cancer growth

Overview of potential risks and side effects:

• Children and women who are pregnant and/or nursing are cautioned against using resveratrol supplements
• May interfere with blood clotting medications
• May have an estrogenic effect, and should be avoided by those avoiding estrogens
• Not suitable for individuals planning to have a surgical procedure
• Not suitable for anyone taking medications that are affected by the liver

What Foods Naturally Contain Resveratrol?

Several foods contain resveratrol. However, supplements may be needed to obtain therapeutic doses and significant health benefits. For more information, see the following section, Resveratrol Dosages and Supplements.

In the 2021 book, Discovery and Development of Anti-Breast Cancer Agents from Natural Products, authors identify four of naturally occurring cis-resveratrol. They include:

• Nuts of the Arachis hypogaea family, including peanuts, groundnuts, monkey nuts, goobers, and earth nuts
• Plants of the Vitis vinifera family, specifically grapevines
• Trees and shrubs belonging to the Pinusspecies, specifically pine trees
• Berries from the Morusspecies, like mulberries

Of course, not all these plants are common food items. Moreover, the authors note that the cis-form of resveratrol in the plants listed above “is unsteady and transformed into the trans-form under UV light exposure” during daytime hours.

The authors then provide a list of more common food items that contain trans-resveratrol:

• Grapes, specifically grape skin: 28 micrograms per gram
• Peanuts: 018-8.0 micrograms per gram
• Red wine: 32-4.44 milligrams per liter
• Blueberries: 140 picomoles per gram
• Strawberry achenes (the tiny, yellow, seed-like pods that cover the outside): 1.64 micrograms per gram of dry weight

Additional foods that are known to contain resveratrol include pistachios, cranberries, bilberries, and dark chocolate, although the authors did not include them in the publication.

It’s important to note that even expertly crafted plant-based diets may not provide therapeutic levels of naturally occurring resveratrol. That’s where supplementation may help.

Resveratrol Dosages and Supplements

Disclaimer: Always consult your health care professional before making changes in your diet or exercise regimen, including the use of supplements like resveratrol or trans-resveratrol.

Dosage

Typical resveratrol dosage ranges from 250mg to 1,500mg per day, orally.

Doses up to  seem generally well-tolerated.

Dosages in excess of 3,000mg may cause unwanted side effects, including nausea and upset stomach.

Bioavailability

Resveratrol is known to have poor bioavailability. However, the plant compound can be synthesized into several derivatives with better absorption and therapeutic potential. Researchers have further improved resveratrol’s bioavailability by analyzing pterostilbene, a closely related plant compound found in blueberries. Pterostilbene was found to have far greater lipophilicity, meaning it can more easily dissolve into fats, oils, and other lipids.

With these key insights, researchers have been able to further modify resveratrol to increase bioavailability and absorption. Specifically, the development of solid lipid nanoparticles and unique lipid carrier systems are two key achievements that increase absorption by up to 3.5x, solidifying resveratrol’s position as a powerful nutraceutical. Moreover, special encapsulations are known to further improve resveratrol’s bioavailability by increasing its water solubility a staggering 400-fold.

Promotes longevity

One of the more interesting things about resveratrol is its ability to have a relatively wide distribution. From enzymes to cytokines and even DNA, resveratrol appears to have an impact on many key pieces of fundamental biology.

In fact, authors of a 2018 animal study described resveratrol as having a “multi-factor effect on aging” thanks to the compound’s unique ability to:

• Improve mitochondrial function
• Up-regulate the SIRT1 network, which helps to control inflammation, protect DNA, and prevent certain types of cancer
• Decrease levels of reactive oxygen species (ROS)
• Extend natural cell life

One point worth emphasizing: Activation of the SIRT1 pathway is a key element to healthy ageing. Writing for the peer-reviewed journal Science, researchers name both resveratrol and other sirtuin-activating compounds “a viable therapeutic intervention strategy for many diseases associated with aging”.

Enhances mitochondrial function

In a 2017 study published by The Journal of Physiological Sciences, researchers found that resveratrol promotes mitochondrial function, improves physical endurance, and reduces oxidative stress. Notably, researchers observed increased antioxidant activity via the up-regulation of enzymes like CAT and SOD. Researchers also observed better regulation of mitochondrial function due to increased antioxidant capacity and balance.

By improving mitochondrial health, resveratrol may also help to prevent certain diseases. In a 2018 study, it was found to improve kidney function in mice with renal injury. Commenting on the study, authors credit the outcome to resveratrol’s ability to act as an anti-inflammatory and reduce oxidative stress via SIRT1 activation.

Reduces blood pressure

Resveratrol supplements may help to reduce blood pressure. Scientists have identified several mechanisms of action for this, including resveratrol’s potent antioxidant capacity described above.

For example, a 2019 study published by the International Journal of Molecular Science showed resveratrol to reduce oxidative stress and improve arterial stiffness. Hardening of the arteries is a major contributing factor to high blood pressure. Therefore, foods, lifestyle practices, and supplements that promote arterial health are considered essential for healthy aging.

Additionally, resveratrol appears to improve the health of endothelial cells, or the cells that line blood vessels. In a 2014 study published by the journal Molecules, researchers found resveratrol to increase endothelial nitric oxide (NO) production by up-regulating the enzyme eNOS. NO is known to relax blood vessels, which in turn lowers blood pressure. In addition to up-regulating NO, researchers note resveratrol’s antioxidant capacity prevents NO inactivation by reducing endothelial oxidative stress.

Beyond antioxidant capacity, resveratrol appears to reduce systolic blood pressure too. Systolic pressure is a measurement of the pressure exerted when the heart pumps blood out and into the body. As mentioned above, this number tends to increase with age and arterial stiffening. In a 2015 meta-analysis of six randomized controlled human trials, researchers found resveratrol doses of 150mg or more to reduce systolic blood pressure significantly.

Although potentially beneficial for individuals with high blood pressure, there are complications. Resveratrol may have an adverse reaction with blood pressure medications and certain other drugs. For more information, see the Potential Side Effects and Drug Interactions section below.

Improves blood lipids (“good” vs. “bad” cholesterol)

In recent studies, resveratrol has also demonstrated the ability to improve overall blood lipids. Blood lipids are fats in the bloodstream, and the two most common are HDL and LDL.

LDL, or low-density lipoproteins, are often referred to as “bad” cholesterol because they can accumulate and increase the risk of certain cardiovascular diseases.

HDL, or high-density lipoproteins, are sometimes called “good” cholesterol because they help the body get rid of LDL and decrease risk of disease.

LDL tends to accumulate over time, especially in western cultures where poor diet and sedentary lifestyles are common. However, animal studies indicate resveratrol may help. In 2016, a study published by Life Sciences showed that mice with hyperlipidemia (high LDL) experienced both weight loss and a decrease in total cholesterol following resveratrol treatments. Commenting on the results, researchers say the animal model justifies resveratrol’s potential to prevent metabolic disease.

Resveratrol’s antioxidant capabilities may also play a role in promoting healthy blood lipids. New research suggests LDL oxidation may contribute to arterial plaque buildup, and thus increased blood pressure. As noted above, resveratrol’s antioxidant capacity has been shown to reduce endothelial oxidative stress.

The same seems to hold true for LDL oxidation.

In a 2012 human trial, individuals who consumed resveratrol supplements showed a 4.5% decrease in LDL and a corresponding 20% decrease in oxidized LDL.

Reduces arthritis symptoms

Arthritis, a form of joint degeneration that causes pain and disability, is a common condition among aging populations.

According to the U.S. Centers for Disease Control, arthritis:

• affects just under 60 million Americans
• is the leading cause of workplace disability
• has a significant, adverse impact on quality of life, and
• costs an estimated $300 billion annually in medical costs and lost earnings

Over-the-counter anti-inflammatory medicines, like non-steroidal anti-inflammatories (NSAIDs), are one of the most common methods of treating arthritis pain. However, NSAIDs can be a dangerous medicine when used chronically. Most consumers are unaware that the U.S. Food and Drug Administration has explicitly cautioned the public against long-term use of NSAIDs like Motrin and Advil, warning that chronic use can cause heart attacks or strokes.

Natural anti-inflammatories, like resveratrol, may provide substantial relief. Whereas NSAIDs may cause potentially harmful cardiac and neurological events, the studies described above illustrate how resveratrol may do the exact opposite by reducing blood pressure, improving blood lipids, and promoting cardiac health.

In one study, resveratrol injections were shown to ameliorate arthritis symptoms by preventing cartilage breakdown. And in a 2012 review of then-recent literature published by the International Journal of Molecular Sciences, resveratrol was found to “exhibit therapeutic potential” for arthritis treatment.

Prevents insulin resistance and type 2 diabetes

An astonishing 1 in 10 Americans (totaling more than 33 million people) have type 2 diabetes. This condition is characterized by a progressive reduction in the body’s response to insulin, which is also known as insulin resistance.

As insulin resistance builds, the body loses its ability to extract glucose (sugar) from the bloodstream for things like energy, hydration, and tissue repair. This causes several adverse health conditions over time, including high blood pressure, excess body fat, and increased risk of cardiovascular disease.

Interestingly, insulin resistance and type 2 diabetes exist on a continuum. For example, poor diet and lifestyle choices may cause healthy young adults to develop insulin resistance as they age. Over time, the progression of insulin resistance may eventually cause type 2 diabetes and other health complications.

Studies indicate that resveratrol foods and supplements may prevent insulin resistance before it has the chance to progress toward type 2 diabetes and other serious health issues. Animal and human studies show resveratrol may:

• Increase insulin sensitivity, and thus prevent type 2 diabetes from developing
• Reduce oxidative stress, thereby attenuating symptoms of type 2 diabetes
• Activate AMPK, a protein network that may prevent insulin resistance by facilitating more efficient glucose metabolism

Slows cognitive decline

Cognitive decline often appears as a gradual loss of thinking, memory, concentration, and coordination skills later in life. Research is ongoing, and it appears to be multi-faceted.

According to Mayo Clinic, cognitive decline is perpetuated by certain conditions and lifestyle factors, including diabetes, smoking, high blood pressure, and lack of physical and mental stimulation.

Cognitive decline may eventually lead to Alzheimer’s disease, a condition that affects an estimated 6 million Americans. Alzheimer’s is characterized by amyloid-beta plaque accumulation and loss of brain function—both of which are now thought to be perpetuated by chronic inflammation and oxidative stress.

As described in the sections above, numerous animal and human studies demonstrate resveratrol’s efficacy in preventing both inflammation and oxidative stress. A host of other studies indicate that this polyphenol may help to prevent cognitive decline, and Alzheimer’s disease, specifically.

In a 2014 article published by Frontiers in Aging Neuroscience, resveratrol is named as one of several potent phytochemicals that may protect against age-related diseases like Alzheimer’s. And in animal models, resveratrol has also been shown to reduce the buildup of amyloid plaque—a critical factor in the onset and progression of Alzheimer’s.

Prevents cancer growth

A 2017 comprehensive review of in vitro (e.g. cell cultures in a lab setting), preclinical, clinical, and epidemiological studies published by the International Journal of Molecular Sciences demonstrates that:

• Natural plant compounds, like polyphenols, can reduce inflammation and exert anti-cancer effects
• Resveratrol is one such example, exhibiting clear anti-cancer properties
• Various studies report resveratrol’s ability to improve chemotherapy outcomes by making cancerous cells more sensitive to chemotherapeutic agents

The review dives deeper, explaining how resveratrol has been shown to provide anti-cancer effects at each major stage of cancer evolution, from initial cell damage to progression and metastasis.

Specifically, it has been shown to:

• Prevent cell damage by protecting DNA and reducing oxidative stress
• Reduce inflammation and encourage apoptosis—a “normal” and pre-programmed means of cell death, excretion, and cancer prevention
• Prevent the progression of cancer by inhibiting angiogenesis and cell metastasis

Moreover, in vitro studies indicate these outcomes are possible in a variety of cancer types. For example, apoptosis and anti-proliferative effects have been seen in both gastric and colon cancers. Anti-cancer effects have also been observed in breast and prostate cancer.

Although resveratrol shows immense promise, it’s important to note that many of its anti-cancer effects have been observed in vitro. And while many human trials appear to demonstrate its efficacy, more research is needed to determine how resveratrol may someday treat cancer in humans.

Potential Side Effects and Drug Interactions

Like most polyphenols, resveratrol is generally well-tolerated and even has a Generally Recognized as Safe (GRAS) designation from the U.S. Food and Drug Administration. However, GRAS designation only applies to bottled water products with up to 10mg per liter, which is significantly lower than what is available in most supplements.

Although doses of 1,500mg or more per day are common, there are certain situations in which supplementing with resveratrol may cause unwanted complications.

Special precautions apply to the following individuals and situations:

• Pregnancy and breastfeeding: Pregnant or nursing women should always consult their physician prior to taking a resveratrol supplement. Seeking resveratrol from red wine should be avoided.
• Young children: Children are advised against taking resveratrol supplements.
• Individuals with bleeding disorders: Because it may relax capillaries and slow clotting, resveratrol should not be used by individuals with bleeding disorders.
• Individuals avoiding estrogen exposure: Some studies indicate resveratrol may have an estrogenic effect. For individuals who have breast, uterine, or ovarian cancer, or otherwise avoid estrogens for health reasons, resveratrol should be avoided.
• Individuals undergoing surgical procedures: As mentioned, resveratrol may reduce blood clotting. Anyone scheduled to have a surgical procedure should speak to their physician about avoiding or discontinuing resveratrol several weeks before their procedure.
• Anyone taking medications that are changed by the liver: Resveratrol may affect how quickly the liver breaks down such medications, creating unwanted effects.
• Blood clot medications: Resveratrol may slow blood clotting, thereby counteracting these medications.