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Head-to-head evidence comparison — which supplement is right for you?
Resveratrol wins 1 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Mixed evidence
4 of 11 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
9 of 11 studies with measurable effects showed benefit.
Top outcomes
150-300mcg for maintenance; higher only if deficient under supervision
Any time with food
Potassium iodide (most common and studied)
150-500mg trans-resveratrol
With a meal containing fat
Trans-resveratrol capsules
4-12 weeks
4-8 weeks
4-12 weeks
4-8 weeks
Maternal Iodine Status and Birth Outcomes: A Systematic Literature Review and Meta-Analysis
Nutrients (2023) · Meta analysis · n=42269
Birth weight was similar between UIC ≥ 150 μg/L and <150 μg/L (difference = 30 g, 95% CI −22 to 83, p = 0.3, n = 13, I2 = 89%) with no evidence of linear trend (4 g per 50 μg/L, −3 to 10, p = 0.2, n = 12, I2 = 80%).
Iodine fortification of foods and condiments, other than salt, for preventing iodine deficiency disorders
The Cochrane database of systematic reviews (2019) · Meta analysis · n=4317
This is equivalent to an increase of 38.32 µg/L (95% CI 24.03 to 52.61 µg/L).
Systematic review and meta-analysis of iodine nutrition in modern vegan and vegetarian diets
The British journal of nutrition (2023) · Meta analysis · n=4421
Vegan diets had the poorest iodine intake (17·3 µg/d) and were strongly associated with lower iodine intake (P = < 0·001) compared with omnivorous diets.
A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Impact of Resveratrol Supplementation on Anthropometric Indices in Patients With Type 2 Diabetes
Phytotherapy research : PTR (2025) · Meta analysis · n=614
We determined overall effect sizes using a random-effects model and assessed heterogeneity using the I 2 statistic and Cochrane's Q test.
Resveratrol for the Management of Human Health: How Far Have We Come? A Systematic Review of Resveratrol Clinical Trials to Highlight Gaps and Opportunities
International journal of molecular sciences (2024) · Systematic review · n=200
Over the last 20 years, there have been almost 200 studies evaluating resveratrol across at least 24 indications, including cancer, menopause symptoms, diabetes, metabolic syndrome, and cardiovascular disease.
Resveratrol and Female Fertility: A Systematic Review
International journal of molecular sciences (2024) · Systematic review
The current literature, though limited, suggests that resveratrol may play a role in female infertility.
Based on meta-analyses showing urinary iodine concentration increases with supplementation. Effects only meaningful in iodine-deficient populations. Excessive intake (>300mcg) may increase thyroid cancer risk. Most studies used potassium iodide; kelp-derived forms have variable bioavailability.
Based on meta-analysis showing TNF-α reduction in young and obese subjects. Effect sizes were modest and heterogeneity was high (I2=60-74%). Higher doses associated with increased GI upset risk.
AI-estimated from published studies. Interpret as directional guidance.
Resveratrol has a higher evidence score (9/10 vs 9/10) and wins in 1 of 3 categories.
For fertility support, Resveratrol has a higher relevance score (85 vs 70).
No known interactions between Iodine and Resveratrol have been documented in our database. However, always consult a healthcare provider before combining supplements.