Resveratrol is the polyphenol everyone has heard of because of the “French paradox,” hoping that drinking a bit of wine every day may indeed be healthy. However, its bioavailability is poor and supplements are unlikely to work the way they\u2019re claimed to. Read this science-based review to learn more.<\/p>\n
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Resveratrol is a small polyphenol that came to scientific attention during the 1990s. Since then, it has been hyped by supplement manufacturers and news outlets alike.<\/p>\n
This compound has been nicknamed “the French Paradox in a bottle” since resveratrol is found in red wine that the French like to consume it in not-so-moderate quantities alongside a diet high in saturated fats. Yet, the French have very low rates of heart disease [R<\/a>].<\/p>\n While the resveratrol in red wine is unlikely to fully account for the paradox, some scientists say it may be a contributing factor [R<\/a>].<\/p>\n Resveratrol is high in grape skin, as grapes produce resveratrol in defense against toxins and parasites. It is also found in various berries, peanuts, soy, and “Itadori tea” made from Japanese Knotweed [R<\/a>].<\/p>\n Limited studies have explored its antioxidant, anti-inflammatory, anti-aging, and phytoestrogen activity. Resveratrol does hold some potential for improving chronic diseases. Researchers are also exploring its ability to mimic the effects of caloric restriction in animals, which might affect lifespan [R<\/a>, R<\/a>].<\/p>\n Clinical studies suggest that resveratrol is likely safe. However, no long-term studies have been done with humans [R<\/a>].<\/p>\n Resveratrol also has one major flaw: poor bioavailability. Resveratrol is absorbed into the blood from the gut a bit better than other polyphenols (such as quercetin<\/a>). But it gets broken down fast, leaving little free resveratrol in the bloodstream. Scientists say that this is one reason why a lot of the findings from animals and cells might not apply to humans [R<\/a>].<\/p>\n Additionally, resveratrol supplements have not been approved by the FDA for medical use. Supplements generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.<\/p>\n Most supplements contain 50 – 500 mg of Resveratrol. Some contain higher doses, usually up to 1,200 mg.<\/p>\n Clinical data are still limited. The available clinical studies used typical resveratrol doses:<\/p>\n Note<\/strong>: Wine may not be an option for people with autoimmune and <\/em>histamine<\/em><\/a> issues<\/em><\/a>. Consult your doctor if you are unsure whether drinking a glass of wine per day is safe for you.<\/em><\/p>\n Resveratrol is available in many forms as a supplement for oral use:<\/p>\n Most studies concluded that trans-resveratrol is the more active form of resveratrol (compared to cis-resveratrol). Make sure to check the supplement label.<\/p>\n Resveratrol has also been formulated into various products for skincare or topical use. The following are available:<\/p>\n Resveratrol is often combined with other antioxidants or herbs in pain-relief creams or skincare products.<\/p>\n Hormesis<\/a> is the concept of introducing small dose, acute \u201cstress<\/a>\u201d to the body, which will elicit a reaction that preps it for future stressors that are even stronger. Being prepped, the body can shift into a state of higher performance. Essentially, what doesn\u2019t harm you too much<\/em> makes you stronger. With philosophy, it\u2019s crucial not to fall into the trap of potentially dangerous megadoses.<\/p>\n In animal and cell-based studies, resveratrol consistently triggered hormetic responses, with opposite effects at low (normal) doses and very high (mega) doses<\/strong> [R<\/a>].<\/p>\n For example, at low doses resveratrol enhanced ulcer healing and protects the blood vessels. But in high doses, it can delay healing and cause heart damage. The doses used in cellular studies are way higher than those found even in very high-dose supplements [R<\/a>].<\/p>\n Resveratrol has good absorption but low bioavailability.<\/p>\n Out of the resveratrol you take, very little of it stays in the bloodstream in the free form<\/strong>. This is because resveratrol binds to proteins or lipoproteins in the blood. Liver enzymes also quickly catch free resveratrol and modify it via CYP450<\/a> enzymes (sulfation and glucuronidation<\/a>) [R<\/a>].<\/p>\n Based on animal findings, tissues could still take up and store resveratrol, even though its free form blood levels are very low. Resveratrol is a relatively small molecule and should be able to cross into the brain. But whether humans can store resveratrol in any tissues, including the brain, is still unknown [R<\/a>].<\/p>\n Some ways to potentially increase the bioavailability of resveratrol include [R<\/a>]:<\/p>\n Scientists are also working on modifying resveratrol to increase its ability to cross the blood-brain barrier. The studies are still limited to animals, but Piceatannol is one promising resveratrol derivative for combating Alzheimer\u2019s disease [R<\/a>].<\/p>\n The following resveratrol synergies were explored in studies:<\/p>\nSupplementing with Resveratrol<\/strong><\/span><\/h2>\n
Dosage<\/strong><\/span><\/h3>\n
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Normal vs. High Doses<\/strong><\/span><\/h3>\n
Bioavailability<\/strong><\/span><\/h3>\n
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Synergies<\/strong><\/span><\/h3>\n
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