Quick Navigation

Resveratrol

A molecule known for its content in wine, and falsely said to increase lifespan (does not appear to do so in mammals). It appears to be effective at protecting the heart and blood flow, and may be an insulin sensitizer. Does not add years to life, but may add life to years.

Our evidence-based analysis on resveratrol features 272 unique references to scientific papers.

Research analysis led by .
Reviewed by
www.blogrefugio.com Team
Last Updated:

Summary of Resveratrol

Primary information, health benefits, side effects, usage, and other important details

Resveratrol is the beneficial compound found in red wine that is associated with life extension and some of the health benefits in wine. It is produced in grapes as a defense against toxins, and is contained in the skins.

It is most well known for supposedly increasing lifespan, and it might. It does not have a novel and unique mechanism for increasing lifespan in humans, although it does in some research animals (Drosophilia). It can, however, protect humans from heart disease and insulin resistance and may extend life by that mechanism. This is more of a 'adding life to years' action than an 'adding years to life' mechanism.

It also shares a lot of beneficial effects with many bioflavonoids, such as reducing the occurrence of osteoporosis, beneficially influencing fat cell production (in favor of long-term fat loss) and modulating blood pressure; usually a reduction of blood pressure.

Get trusted answers to health questions that matter to you

Getting an www.blogrefugio.com subscription makes it easy for you to stay informed and understand the latest nutrition research.

Your support keeps us 100% independent, so that we never have a conflict of interest.


How to Take

Medical Disclaimer

Recommended dosage, active amounts, other details

The lower end of supplementation tends to be for cardiovascular health, insulin sensitivity, and longevity for somebody who is otherwise unhealthy is 5-10mg daily. For persons who are otherwise healthy, dosages between the range of 150-445mg have been used (with no clear indication for what is the optimal dose).

Supplementing for cerebral blood flow requires a dose in the 250-500mg range whereas supplementation for aromatase inhibition requires 500mg as well.

Supplementation of resveratrol refers to trans-resveratrol exclusively.

?? Don't waste your time on outdated information: Get Examine Personalized for access to the latest research on 400+ supplements and their effects on 600+ health outcomes.

Already a member? Click here to log in.

Human Effect Matrix

Unlocked for Examine members

The Human Effect Matrix summarizes human studies to tell you what effects Resveratrol has on your body, how much evidence there is, and how strong these effects are.

Full details are available to Examine members.
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
Notes
grade-c Notable - See study
Supplementation of resveratrol before exercise can fairly effectively prevent the benefits associated with intense exercise (increases in oxygen capacity and HDL-C, reductions in LDL-C and blood pressure) in otherwise healthy men. Theoretically, the mTOR inhibition of resveratrol may also inhibit muscle protein synthesis.
grade-c Notable - See study
The oxidation induced by exercise is effectively diminished with resveratrol, which is thought to underlie the inhibitory effects on exercise-induced adaptations.
grade-c Minor - See study
150mg resveratrol taken shortly after a workout appears to hinder the improvements in anaerobic physical performance seen with exercise alone; effects of resveratrol at other times uncertain.
grade-c Minor - See study
An improvement in blood flow (secondary to nitric oxide interactions) has been noted with low dose resveratrol, possibly relevant to high wine and grape product consumption
grade-c Minor - See study
A decrease in blood glucose has been noted, practical significance unknown
grade-c Minor - See study
Blood pressure has been reduced with resveratrol in persons with high blood pressure; influence on otherwise healthy persons unknown
grade-c Minor - See study
500mg of resveratrol (high dose) has been confirmed to increase cerebral blood flow
grade-c Minor - See study
A decrease in DNA methylation rates has been noted
grade-c Minor - See study
A decrease in oxidative biomarkers has been noted following resveratrol supplementation
grade-c Minor - See study
A decrease in insulin (fasting) has been noted in persons with metabolic syndrome
grade-c Minor Very High See all 3 studies
There appears to be an increase in insulin sensitivity seen with resveratrol at doses low enough to be achieved via wine consumption, all tests currently in obese and unhealthy persons
grade-c Minor - See study
Possible decreases in LDL-C in persons at risk for heart disease, but it does not appear to be of large magnitude
grade-c Minor - See study
10mg resveratrol appears to improve left ventricle function slightly
grade-c Minor - See study
In persons with elevated liver enzymes (not pathological, just metabolic syndrome) there appeared to be a protective effect on the liver from resveratrol supplementation
grade-c Minor - See study
A decrease in the metabolic rate has been noted in humans, thought to be related to the caloric restriction mimetic aspect
grade-c Minor - See study
150mg resveratrol taken shortly after a workout appears to hinder the improvements in power output (assessed via Wingate test) seen with exercise alone; effects of resveratrol at other times uncertain.
grade-c Minor - See study
A significant decrease in circulating TNFα levels have been detected with resveratrol supplementation; linked to antiinflammatory effects of resveratrol
grade-c Minor - See study
A decrease in triglycerides has been noted with resveratrol supplementation
grade-c Minor - See study
150mg resveratrol taken shortly after a workout appears to hinder the improvements in VO2 max seen with exercise alone; effects of resveratrol at other times uncertain.
grade-c - - See study
No significant effect on C-reactive protein
grade-c - - See study
No significant influence on cognition in otherwise healthy persons (despite an increase in cerebral blood flow)
grade-c - - See study
Resting fat oxidation does not appear to be altered when 150mg resveratrol is taken shortly after exercise.
grade-c - - See study
No significant influence on self-reported ratings of fatigue at rest
grade-c - - See study
150mg resveratrol taken shortly after a workout appears does not appear to influence muscular glycogen content at rest.
grade-c - - See study
No significant influence on HDL cholesterol
grade-c - - See study
No significant effect on total cholesterol levels
grade-d Notable - See study
Topical application of resveratrol in a cream more than halved the rating scores of acne, and reductions in lesion count were also noted (but only to 10%)

Studies Excluded from Consideration

Become an Examine Personalized member to access the latest nutrition research on over 400 supplements across more than 600 different health goals, outcomes, conditions, and more.

Becoming an Examine subscriber unlocks the Human Effect Matrix for supplements, as well as all health topics on www.blogrefugio.com. We summarize all the latest research so that you can make the best decisions for your health based on accurate and not up-to-date information.

Plus, you get a monthly summary of the latest research on the health topics you care about.

Frequently Asked Questions and Articles on Resveratrol

Can drinking wine really replace exercise?

Things to Note

Is a Form Of

Also Known As

Red Wine Extract, 3, 5, 4′-trihydroxystilbene

Goes Well With

  • Other bioflavonoids like Genistein or Quercetin, perhaps through them being AMPK activators

  • Quercetin, again, via competing for sulphation in the duodenum and liver (increases Resveratrol bioavailability)

  • Calcium-D-Glucarate and increasing anti-oxidative potential and anti-thrombic effects of Resveratrol

  • Indole-3-Carbinol and some models of cancer

  • Curcumin and some models of cancer

  • Melatonin and neuroprotection (brain health) and possibly cardioprotection

  • Studies conducted by researcher Dipak Das (Das DK in Medline) are currently omitted from the full text due to possible fabrication, elaborated on in this retraction[1] and include the following.[2][3][4][5][6][7][8][9][10][11][12][13][14]

Get our free 5-day course on the essentials of supplementation.

At www.blogrefugio.com, our incentives line up with yours — getting unbiased information. That's why we don’t sell any advertising or supplements.

Join over 250,000 people who have learned about effective versus overrated supplements, tips for buying supplements, and how to combine supplements for safety and efficacy.

Click here to see all 272 references.