Resveratrol

Resveratrol is a natural polyphenolic compound most famously found in the skin of red grapes, red wine, certain berries, and peanuts. Traditionally, it has been used in Asian medicine, particularly from the roots of the Japanese knotweed (Polygonum cuspidatum), for its anti-inflammatory and cardiovascular benefits. In modern wellness circles, resveratrol is celebrated for its antioxidant properties, which may help protect the body from cellular damage, reduce inflammation, and support heart and brain health. It interacts with the human body by influencing pathways related to ageing, inflammation, and cellular defence, and has been the subject of numerous studies exploring its potential to combat chronic diseases and promote longevity.

Key Facts

• Resveratrol is a potent antioxidant that helps neutralise free radicals and reduce oxidative stress in the body
• It is linked to potential cardiovascular benefits, such as lowering cholesterol and supporting blood vessel health
• Research suggests resveratrol may have neuroprotective effects, possibly slowing cognitive decline in conditions like Alzheimer’s disease
• The compound has demonstrated anti-inflammatory, anti-carcinogenic, and immune-modulating properties in laboratory studies
• Resveratrol is fat-soluble and is best absorbed when taken with dietary fats, such as olive oil
• The most bioactive form, trans-resveratrol, is preferred in supplements for its stability and efficacy

What does the research say about resveratrol and its effects on the body?

Research into resveratrol reveals a wide range of potential health benefits, including antioxidant, anti-inflammatory, and cardioprotective effects. Human studies suggest it may help lower cholesterol, improve insulin sensitivity, and provide some neuroprotective benefits, though results are often mixed and more robust clinical trials are needed for definitive conclusions. Laboratory and animal studies show promise for cancer prevention, cardiovascular health, and slowing age-related decline, but translating these findings into clear recommendations for humans remains ongoing.

How is resveratrol traditionally used?

Traditionally, resveratrol-rich plants such as Japanese knotweed have been used in Chinese and Japanese medicine to treat inflammation, cardiovascular issues, and infections. Red wine, a notable source, has long been consumed in Mediterranean cultures, contributing to the so-called French Paradox of low heart disease rates despite a rich diet. In folk medicine, extracts from resveratrol-containing plants were applied for their general tonic and anti-ageing effects.

How to consume or take resveratrol?

Resveratrol can be consumed through dietary sources like red grapes, berries, peanuts, and red wine, though supplements provide higher concentrations. Supplements are available as capsules, powders, or liquids, with trans-resveratrol being the preferred form for optimal absorption. For best bioavailability, it’s recommended to take resveratrol with a meal containing healthy fats, such as mixing the powder with olive oil. Topical creams containing resveratrol are also used in skincare for their anti-ageing and protective effects.

Are there any known side effects or precautions when using resveratrol?

Resveratrol is generally considered safe when taken in moderate doses, but higher amounts (above 1500 mg per day) may cause gastrointestinal discomfort, such as nausea or diarrhoea. It may interact with blood thinners and increase bleeding risk, so caution is advised for those with bleeding disorders or before surgery. As resveratrol can have mild oestrogenic effects, individuals with hormone-sensitive conditions should consult a healthcare professional before use. Pregnant or breastfeeding women should avoid supplements and rely on dietary sources only.

How long does it take to see the benefits of resveratrol?

The timeframe for experiencing benefits from resveratrol varies depending on the intended effect and individual factors. Some studies report improvements in skin texture and hydration within 8–12 weeks of supplementation or topical use. Cardiometabolic and cognitive effects may require longer-term use, typically several weeks to months, and are more likely when combined with a healthy lifestyle. Consistency and appropriate dosing are key to achieving noticeable results.

What to look for when purchasing resveratrol products?

When choosing a resveratrol supplement, prioritise products containing at least 98% pure trans-resveratrol for maximum efficacy. Check for third-party testing and GMP (Good Manufacturing Practice) certification to ensure quality and purity. Avoid products with unnecessary fillers, and be wary of exaggerated health claims. Start with a moderate dose, such as 250–500 mg daily, and consult a healthcare provider if there are underlying health conditions or concurrent medications.

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Is resveratrol effective for anti-ageing?

Resveratrol is widely marketed for its anti-ageing potential due to its ability to activate certain genes linked to longevity and cellular repair, such as SIRT1. While animal studies and laboratory research are promising, human evidence is still emerging, and resveratrol should be viewed as a supportive measure rather than a miracle solution for ageing. Combining resveratrol with a balanced diet and healthy lifestyle offers the best prospects for maintaining vitality.

Can resveratrol help with weight management?

Some studies suggest resveratrol may support weight management by reducing fat cell formation and increasing metabolism through activation of the AMPK enzyme. Animal research shows positive results, but human studies are mixed, with modest effects at best. It may be a helpful adjunct to a healthy diet and exercise, but it is not a substitute for established weight management strategies.

Does resveratrol improve skin health?

Resveratrol has shown benefits for skin health, including reducing signs of ageing, improving elasticity, and protecting against environmental damage. Topical and oral use may help diminish fine lines, boost hydration, and calm inflammation, with noticeable improvements often seen within a few months. It is increasingly popular in skincare formulations for its antioxidant and anti-inflammatory properties.

Written by Gintare Sukyte