What is resveratrol?

Resveratrol is a natural compound found in the skin of red grapes, berries, peanuts, and other plants. It is a type of polyphenol, which is a group of plant compounds that have antioxidant properties.

How does it work?

Resveratrol works by activating certain proteins, enzymes, and genes in the body that help protect against various diseases and conditions. It has been shown to have antioxidant, anti-inflammatory, and anti-cancer properties, as well as benefits for heart health, brain function, and longevity.

What are the active ingredients that are important for its medicinal properties?

Resveratrol is the primary active ingredient in the compound.

What forms does it come in?

Resveratrol supplements are available in capsule, tablet, and liquid form.

What if I have an imbalance or deficiency?

Resveratrol deficiency is not a common problem, but a lack of this compound may increase the risk of certain diseases and conditions.

When was it first used for medicinal purposes?

Resveratrol has been used for medicinal purposes for thousands of years in traditional Chinese and Ayurvedic medicine.

What does Resveratrol help with?

Resveratrol is a plant compound. It is found in grape skins, red wine, peanuts and Japanese knotweed. Capsules are usually made from knotweed extract.

• High blood pressure
  Good evidence — several human trials, mostly in people who already had high blood pressure. In several clinical trials, resveratrol lowered the top blood pressure number by a modest amount. The change was clearest in people with existing high blood pressure. Researchers think it helps vessels relax by raising nitric oxide, though that step rests on lab work.
  Evidence grade B · Traditional tier T0
• High blood sugar and insulin resistance
  Good evidence — human trials in people with type 2 diabetes or metabolic syndrome. In these trials, fasting blood sugar fell in people with type 2 diabetes or metabolic syndrome. Cells also responded better to insulin, and glucose cleared faster after meals. Our file does not list the trial sizes or the doses used.
  Evidence grade B · Traditional tier T0
• Fatty liver not caused by alcohol
  Good evidence — controlled trials in people with non-alcoholic fatty liver disease. In controlled trials, liver enzymes went down in people with non-alcoholic fatty liver disease. Liver fat also dropped in these trials. Our file does not record how many people took part, or at what dose.
  Evidence grade B · Traditional tier T0
• Metabolic syndrome (belly fat, sugar, pressure and lipids together)
  Early evidence — clinical trials tracking several markers at once, sizes not on file. In clinical trials, several markers improved at the same time. These covered belly fat, blood sugar, blood pressure and cholesterol. The gains were reported as meaningful, but the trials were not large and no doses are on file here.
  Evidence grade C · Traditional tier T0
• Heart health and blood flow
  Early evidence — human studies measuring vessel function markers, not heart attacks or strokes. In people with heart risk factors, studies found better scores on tests of blood vessel function. Vessels stayed more flexible in these tests. In lab work, resveratrol lowered oxidative stress on artery walls, a known driver of heart disease.
  Evidence grade C · Traditional tier T0
• High cholesterol
  Early evidence — human studies showing small changes, often alongside diet change. Studies found small drops in LDL, the so-called bad cholesterol, and in triglycerides. HDL held up or improved. The clearest results came when people also changed their diet. In lab studies, resveratrol slowed LDL from oxidising.
  Evidence grade C · Traditional tier T0
• Joint pain and stiffness
  Early evidence — small clinical studies in osteoarthritis and other inflammatory conditions. In small clinical studies, people with osteoarthritis reported less pain and stiffness. Study sizes and doses are not listed in our file. In lab work, resveratrol turned down several inflammation pathways.
  Evidence grade C · Traditional tier T0
• Brain fog and memory changes with age
  Early evidence — early human trials in older adults, small and preliminary. Early trials in older adults found better memory and thinking scores. Researchers link this to more blood flow in the brain and less brain inflammation. It is still being studied for Alzheimer's prevention, and no result there is settled.
  Evidence grade C · Traditional tier T0
• Recovery after hard exercise
  Evidence doesn't support this — some human research, with conflicting findings on training gains. Some research found less muscle damage and faster recovery after hard workouts. This was linked to lower oxidative stress. Other work suggests very high doses may blunt some training gains, so dose and timing matter.
  Evidence grade D · Traditional tier T0

What Resveratrol has not been shown to do

• It has not been shown to help people live longer; the sirtuin proteins it switches on have been studied in cells and animals, not in human lifespan trials.
• It has not been shown to prevent Alzheimer's disease, though trials on that question are still running.
• No trial on file shows it prevents heart attacks or strokes; the heart studies measured markers only.
• It has not been shown to replace blood pressure or diabetes medicine.
• It has not been shown to boost training gains, and very high doses may work against them.

How to read this:

A means steady results from several human trials. B means at least one good human trial. C means small or early human work. D means weak or mixed human evidence. Insufficient means no human study at all. Each grade above rests on the studies named beside it. Our file does not list trial sizes or doses for most of these uses, so the page cannot give them. This page lists options and what studies found. It is not medical advice, and it is not a claim that resveratrol treats any illness. Talk with your doctor, above all if you take medicine for blood pressure, blood sugar or blood thinning.

What can Resveratrol help prevent?

• Cardiovascular disease progression in high-risk individuals
• Cognitive decline and dementia (early evidence in older adults)
• Type 2 diabetes complications through blood sugar regulation

Which foods are rich in it?

The following foods and food components are rich in resveratrol, ranked in order:

• Red grapes
• Blueberries
• Cranberries
• Peanuts
• Dark chocolate
• Red wine
• Pomegranates
• Pistachios
• Strawberries
• Raspberries

What are possible side effects?

Resveratrol is generally well tolerated, but some people may experience side effects such as:

• Stomach upset
• Diarrhea
• Nausea
• Headache
• Dizziness

What’s the recommended daily dose?

The recommended daily dose of resveratrol varies depending on the product and the condition being treated. In general, doses of 150-500mg per day are considered safe and effective.

How many days does it take to work?

The time it takes for resveratrol to work varies depending on the condition being treated and the dose used. In general, it may take several weeks or months to see significant benefits.

What time of day is best to take it?

There is no specific time of day that is best to take resveratrol. It can be taken at any time, as long as it is taken consistently.

Is it best to take it with or without food?

Resveratrol can be taken with or without food, but taking it with food may improve its absorption and reduce the risk of stomach upset.