howtosupplement
Heart/Hormonal/Inflammation

Resveratrol

Polyphenol from grapes and knotweed with mixed evidence for modest vascular and metabolic support in adults.

Resveratrol

Resveratrol

32
score
C
evidence
Caution
risk
Quick Take

Mostly a longevity-hype supplement: small vascular benefits are possible, but human evidence is mixed and modest.

Resveratrol is a polyphenol found in grape skins, red wine, berries, peanuts, and Japanese knotweed extracts. It influences AMPK/SIRT1-related signaling, nitric oxide production, and inflammatory pathways, but oral bioavailability is low and it is rapidly metabolized. Human trials suggest small benefits for endothelial function, systolic blood pressure, and glucose control, while longevity and broad anti-aging claims remain uncertain. Adults with mild cardiometabolic concerns tend to benefit most.

Proven Benefits

01
Improves endothelial function
02
May lower systolic BP
03
May improve glucose control
04
May lower CRP and TNF-α
05
May improve arterial stiffness
06
May support postmenopausal BMD

Protocol

Amount
150-250 mg
Frequency
Once daily
When
With a meal; consistency matters more than timing, and food may improve tolerability.

Onset Time

4-8 weeks for vascular/metabolic markers; months for bone studies

Who Should Consider

Adults 50+ interested in healthy aging
People with borderline high blood pressure
Adults with mildly elevated fasting glucose
Postmenopausal women interested in vascular aging

Food Sources

  • Red grapes (~0.1-1 mg per cup, highly variable)
  • Red wine (~0.2-2 mg per 150 mL glass)
  • Peanuts (~trace to 0.1 mg per 30 g)
  • Blueberries or cranberries (trace amounts per serving)

How It Works

Resveratrol affects AMPK, SIRT1-related signaling, and endothelial nitric oxide synthase, which can increase nitric oxide availability and modestly improve blood-vessel function. It also dampens NF-κB-driven inflammatory signaling and oxidative stress, but rapid metabolism likely limits real-world effects.

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