Resveratrol
herbs
Resveratrol is a polyphenolic compound found primarily in red grapes, berries, and red wine that acts as a natural antioxidant and activates sirtuin pathways. It has been extensively studied for its potential anti-ageing, cardiovascular, and neuroprotective properties.
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Benefits
Dosage
Typical Dose
150-500 mg daily
Upper Limit
1,500 mg daily
Timing
With meals to enhance absorption; split doses may improve bioavailability
Forms & Bioavailability
Standard powder/capsule
Low bioavailability (~20%), rapidly metabolised and conjugated in the liver
Trans-resveratrol
More stable and bioavailable form than cis-resveratrol; enhanced absorption with fatty meals
Micronised/liposomal formulations
Improved absorption and tissue penetration compared to standard forms
Side Effects
Interactions
Research Summary
Clinical evidence demonstrates resveratrol's cardiovascular and antioxidant benefits, with promising results in small studies on inflammation and metabolic health. However, poor oral bioavailability limits its efficacy, and larger, well-controlled human trials are needed to confirm anti-ageing claims observed in cell and animal models. Most benefits remain theoretical in humans, with modest effects demonstrated in clinical practice.
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The Bottom Line on Resveratrol
Resveratrol is well-researched with strong evidence supporting its primary benefits.It is most commonly used for antioxidant and anti-inflammatory support and cardiovascular health and endothelial function. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Resveratrol
See how Resveratrol can help with specific health goals: