Resveratrol belongs to a group of compounds called polyphenols, which function as antioxidants that help combat oxidative stress that may damage our health. Resveratrol supplements are relatively new to the market yet increasingly popular as companies leverage this compound to capitalize on anti-aging trends. Resveratrol is also promoted for cancer and disease prevention and even marketed as a weight-loss aid.
Given its recent market introduction, resveratrol remains under investigation to establish its effectiveness. Without FDA regulation, determining the optimal dosage for meaningful benefits remains unclear.
Different Types Of Resveratrol Supplements
Resveratrol typically comes in capsule form, though powder versions are also available. Most resveratrol is extracted from Polygonum cuspidatum, though it’s also sourced from grapes and red wine (where resveratrol concentrates in grape skins). Many supplements feature trans-resveratrol combined with green tea and berry extracts.
Most people recognize resveratrol from wine. While some promote wine consumption based on this connection, researchers note that achieving the results observed in mouse studies would require hundreds to thousands of glasses of wine.
Resveratrol Supplement Benefits
Resveratrol is primarily studied for its anti-aging properties, though it offers several other potential benefits:
- May help slow aging
- Provides a source of antioxidants
- May help lower blood pressure
- May aid in weight loss
- Helps prevent cancers and heart disease
- May reduce the number of cancer cells
- May decrease the oxidation of LDL cholesterol (bad cholesterol) and slow its production
- May protect the brain
- May help treat diabetes (may increase insulin sensitivity)
- May help prevent Alzheimer’s
Despite these potential benefits, resveratrol remains under-researched, with many claimed advantages only loosely connected to the compound. Moreover, possible side effects or unknown complications could make it unsuitable for certain users.
Many of these benefits can be obtained through other supplements. For antioxidant support, specialized antioxidant supplements like Protandim Nrf2 Synergizer are available. For weight loss, options such as Zantrex Black exist. While resveratrol supplements may offer unique advantages, the current lack of research makes their efficacy difficult to determine.
Should I Take Resveratrol Supplements?
Since resveratrol research is still developing, avoid rushing to purchase supplements. Many manufacturers target older adults, particularly promoting resveratrol’s purported aging-reversal properties. Before considering resveratrol supplementation, consult your doctor, as this compound may interact with medications and many products contain high doses without FDA oversight.
Notably, resveratrol may affect estrogen levels, sometimes enhancing its activity while other times blocking it. This creates particular concerns for women with breast or ovarian cancer, those experiencing menopause, or those trying to conceive.
Higher doses may cause several side effects:
- Nausea
- Vomiting
- Liver issues in individuals with liver diseases
- Diarrhea
Resveratrol can also create complications for people with bleeding disorders by interfering with proper blood clotting.
Do Resveratrol Supplements Work?
Due to limited research, resveratrol’s effectiveness remains unproven. Primary claims focus on anti-aging benefits, but these have only been demonstrated in animal studies. Mouse studies show promise for anti-aging effects and cancer prevention, but human research is scarce. Researchers haven’t established proper dosages or long-term effects.
Best Resveratrol Supplements
Purely Beneficial Resveratrol
This supplement provides 1450 mg of trans-resveratrol, green tea extract, grape seed extract, Vitamin C, and acai extract. It comes in veggie capsule form, uses all-natural ingredients, and receives high ratings.
a Squared Nutrition resveratrol
This product delivers maximum strength resveratrol with 1000 mg of trans-resveratrol. It’s vegan-friendly, highly rated, and provides all-natural resveratrol.
Garden of Life Raw Resveratrol
This product contains 350 mg of raw fermented resveratrol with as much trans-resveratrol as found in 200 glasses of red wine. It’s vegan and all-natural, though pricier than alternatives.
Resveratrol Supplement Alternatives
Resveratrol occurs naturally in peanuts, pistachios, chocolate, grape skins, berries, and red and white wine. However, dietary sources contain significantly lower resveratrol concentrations than supplements, requiring large quantities for any potential effect. Researchers confirm that achieving benefits would require hundreds to thousands of glasses of wine. Nevertheless, these food sources provide valuable nutrients and vitamins worth incorporating into your diet. For wine consumption, limit intake to one drink daily for women and two for men.
Resveratrol- Is It Worth It?
Resveratrol remains new to the market with insufficient human research. Without FDA regulation, supplement dosages may prove ineffective or potentially cause unresearched long-term effects. Therefore, approach resveratrol supplementation cautiously.
The purported benefits of resveratrol—like slowed aging and disease prevention—can be achieved through proper diet and lifestyle modifications. Since resveratrol naturally occurs in berries and nuts, consuming these foods provides additional nutrients while delivering some resveratrol. While wine also contains this compound, achieving meaningful benefits would require excessive consumption, which isn’t advisable.
