What is Resveratrol?
A polyphenol from grapes studied for longevity and cardiovascular health.
Resveratrol is a polyphenol found in red wine, grapes, and berries. It activates sirtuins in lab studies and showed promise in animal models. However, human clinical trials have been disappointing with poor bioavailability and modest effects.
What the evidence says
The overall evidence grade for Resveratrol is C (limited — early or preliminary data, mostly mechanistic or animal). Promising mechanism but human trials have been largely disappointing.
Specific findings with supporting evidence:
- Activates sirtuins in vitro. Evidence grade B.
- Benefits in animal models. Evidence grade B.
Best-supported outcomes:
- Possible antioxidant support.
Where marketing outpaces evidence:
- The claim that "Proven benefits in human trials" is not supported by the evidence (grade B).
- Marketing often overstates: Wine makes you live longer.
- Marketing often overstates: Proven anti-aging.
- Marketing often overstates: French paradox explanation.
Dose and timing
The typical effective dose for Resveratrol is 150–500 mg. Trans-resveratrol; bioavailability is low.
Take it in the morning and afternoon with a fat-containing meal. With fat for absorption.
Who it's for, and who should skip it
Most relevant for:
- Those interested in polyphenol research.
Not appropriate for:
- Those expecting proven longevity benefits.
Safety and cautions
Poor bioavailability. Much is metabolized before reaching tissues. Caution: Drug interactions. May interact with blood thinners and other medications.
Common mistakes
- Expecting wine-based benefits at supplement doses.
- Ignoring bioavailability issues.
Myths vs reality
A common misconception: Resveratrol explains the French paradox. In reality, wine contains far too little resveratrol for significant effects.
How it interacts with other compounds
- Resveratrol works well alongside nmn — often combined in longevity stacks.
Questions people ask
Why have human trials been disappointing? Poor bioavailability and rapid metabolism limit tissue exposure.
Editorial note
This guide summarizes the published evidence on Resveratrol. It is educational content, not medical advice. Confirm with your clinician if you take prescription medications or manage a chronic condition.