Resveratrol Supplements

What Resveratrol Is, What It Does, and If You Should Take It

Written by Sarah Johnson, RD – Nutrition Expert and Writer

As a registered dietitian, I’m always interested when a supplement gains attention for potential health benefits. Resveratrol is one of those intriguing compounds. It’s a natural antioxidant found in some plant foods that seems to offer protective effects in the lab. But should you take resveratrol supplements? In this comprehensive guide, I’ll examine the evidence and help you decide.

Resveratrol jumped into the spotlight when scientists proposed it could explain the “French paradox.” But most research has been in cells and animals so far. As an unregulated supplement, optimal doses also aren’t established yet. While promising, I prefer to get antioxidants from whole foods whenever possible. In this article, I’ll summarize the current science and provide my evidence-based advice as a dietitian.

What is Resveratrol?

Resveratrol (3,5,4′-trihydroxystilbene) is a polyphenolic compound found naturally in some plant foods and wine. The name comes from the Latin word for white hellebore (Veratrum album), where it was first isolated from roots in 1940.

The highest natural concentrations are found in red grape skins and seeds. Resveratrol acts as a phytoalexin, an antimicrobial substance produced by plants when under attack. It’s synthesized in response to stress, injury, infection, or UV radiation exposure.

This polyphenol gained widespread attention about 30 years ago when scientists hypothesized it could help explain the “French paradox.” Despite a diet high in saturated fats, the French have relatively low rates of heart disease. Some experts proposed this paradox is due to the protective effects of resveratrol in red wine.

Since then, research has exploded exploring resveratrol’s biological activities and health benefits. Let’s examine the most compelling evidence surrounding this antioxidant.

Potential Health Benefits of Resveratrol

Hundreds of studies suggest resveratrol may offer health benefits including:

Powerful Antioxidant Activity

Resveratrol has strong antioxidant effects and protects cells against oxidative stress. It neutralizes free radicals and reactive oxygen species (ROS) implicated in chronic diseases. Resveratrol also boosts production of endogenous antioxidants like superoxide dismutase.

Potent Anti-Inflammatory Effects

Chronic inflammation underlies modern illnesses like cancer, heart disease, diabetes, and neurodegeneration. Resveratrol reduces inflammatory factors like tumor necrosis factor-alpha (TNF-α), interleukin 6 (IL-6), C-reactive protein (CRP), and prostaglandin E2 (PGE2).

Potential Anti-Cancer Properties

Research indicates resveratrol may suppress proliferation of varied human cancer cells including prostate, colon, ovarian, and breast cancers. It appears to inhibit tumor formation by inducing cell cycle arrest, apoptosis, and stopping tumor invasion and angiogenesis.

Cardioprotective Benefits

Resveratrol improves vasodilation and reduces platelet aggregation, which prevents clot formation. Animal studies show it protects the heart during ischemia-reperfusion injury. Resveratrol may also prevent LDL cholesterol oxidation linked to atherosclerosis.

Better Insulin Sensitivity

By increasing glucose uptake in muscle and fat cells, resveratrol helps improve insulin sensitivity. Animal studies suggest it may prevent complications of diabetes like retinal and kidney damage. Human trials are still needed.

Anti-Aging Effects

Resveratrol activates SIRT1 genes related to longevity and mimics beneficial impacts of calorie restriction. Research shows it extends lifespan in yeast, worms, flies, and mice on high-calorie diets. It may also protect against Alzheimer’s pathology.

Increased Fat Burning

Some evidence indicates resveratrol enhances fat burning by increasing adipocyte apoptosis and altering gut microbiota. Animal research finds it prevents obesity from high-fat diets. But human data is inconsistent thus far.

While exciting, research is still preliminary. Most studies used cells or animal models. Robust clinical trials are needed to verify effects in humans. But the science is intriguing so far.

Should You Take a Resveratrol Supplement?

Resveratrol supplements appear reasonably safe when used properly. But due to lack of regulation, effectiveness varies widely between products. Here are my recommendations as an RD:

Get it from whole foods first – Resveratrol occurs naturally in grapes, berries, peanuts, and red wine. Consuming it in foods like dark chocolate or red grapes is ideal. Supplements should only complement a healthy diet, not replace real foods.

Research trusted brands – If using a supplement, research companies thoroughly and choose products with independent certification like NSF Certified for Sport or USP. Avoid vague proprietary blends.

Start with low doses – Around 150-300 mg per day taken with food seems prudent based on current evidence. Assess tolerance before increasing dosage.

Monitor interactions – If taking blood thinners or other medications, discuss resveratrol use with your doctor. It may increase bleeding risk and alter drug metabolism.

Avoid during pregnancy – Due to lack of safety data, pregnant and breastfeeding women should avoid resveratrol supplements until more research emerges.

Watch for side effects – At high doses, gastrointestinal distress, headaches, dizziness or liver toxicity may occur. Discontinue use if adverse reactions develop.

Resveratrol Supplement Dosage Recommendations

Exact optimal doses aren’t established yet, but here are general guidelines based on current evidence:

Split doses throughout the day for better absorption. Take resveratrol supplements with food and stick to recommended usage instructions.

Side Effects and Safety Concerns

When taken properly, resveratrol seems well-tolerated by most healthy adults. But a few precautions are warranted:

Minor side effects include nausea, stomach upset, diarrhea, headaches, dizziness, and insomnia. High doses may potentially cause liver dysfunction. Discontinue use if unusual symptoms develop.

The Takeaway: A Powerful Antioxidant But More Research is Needed

Resveratrol is an intriguing antioxidant compound showing real promise in research. As both an RD and a supplement consumer myself, I think resveratrol is worth keeping on the radar.

But considerable gaps in the evidence remain. Before taking any supplement, it’s wise to get a nutrient from whole foods first whenever possible. Right now, the safest approach is to enjoy resveratrol as part of a balanced diet including dark berries, red grapes, peanuts, and moderate red wine intake, rather than relying on supplements.

While human data is still emerging, resveratrol remains one of the more compelling natural supplements under investigation. With judicious use, it may provide antioxidant, anti-inflammatory, and anti-aging activity. But more clinical research is needed to fully understand its effects in humans. I’ll be following future studies with interest to see where this science leads.

I hope this detailed evidence-based guide gives you a balanced overview of our current knowledge on resveratrol. As research progresses, I’ll be sure to provide further updates. As always, speak with your doctor for personal supplement recommendations and before trialing resveratrol yourself.