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Trans-Resveratrol
Polyphenol found in red wine and grapes, studied for its potential anti-aging and cardiovascular benefits through sirtuin activation.
What the evidence says
Resveratrol appears to help in 8 of 10 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2011–2026 with a typical study size of 200 participants.
Based on 50 studies · 23 meta-analyses · 9 RCTs · 17,818 total participants
Confidence
HighWhat the studies found
By outcome
Resveratrol has an evidence score of 9/10 — very strong evidence based on 51 indexed studies, including 20 meta-analyses. Polyphenol found in red wine and grapes, studied for its potential anti-aging and cardiovascular benefits through sirtuin activation.
The commonly studied dose of Resveratrol is 150-500mg trans-resveratrol. Research points to an estimated optimal dose around 500mg, with a minimum effective dose near 150mg. Individual response varies — start low and adjust.
The best time to take Resveratrol is in the morning. Take it with food. Resveratrol is a polyphenolic stilbenoid that activates SIRT1, AMPK, and Nrf2 pathways.
Berberine
Likely helpsActivates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.
CoQ10
Likely helpsEnhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Resveratrol is a polyphenol compound found in red wine, grapes, and berries. It gained fame for potentially explaining the 'French Paradox' of low heart disease despite high fat intake. Research shows it activates sirtuins (longevity proteins) and has antioxidant effects. Human evidence is still emerging, with most studies in animals showing impressive results.
Activates longevity-associated proteins
Neutralizes harmful free radicals
Reduces inflammatory signaling
How Resveratrol works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
150-500mg trans-resveratrol
Take with food
| Form | Type |
|---|---|
| 💊Trans-resveratrol capsules | Recommended |
| 💊Micronized resveratrol | Alternative |
| 💊Liposomal | Alternative |
Trans-resveratrol is the active form. Look for products specifying trans-resveratrol content. Micronized forms may have better absorption.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Fat improves absorption. Some evidence suggests taking with quercetin may enhance effects. Bioavailability is generally low.
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.
May support heart and blood vessel health
Lower inflammatory markers
Avoid due to estrogenic activity and insufficient data
Consult doctor due to CYP450 interactions
May increase bleeding risk
May affect metabolism of many drugs
Has mild estrogenic activity
Tip: Take with food
Tip: Reduce dose
Quercetin may inhibit resveratrol metabolism
Improved resveratrol bioavailability and combined antioxidant effects
Both target longevity pathways
Resveratrol activates sirtuins; NMN provides NAD+ fuel
Related polyphenols with overlapping mechanisms
Enhanced sirtuin activation and antioxidant coverage
Both activate longevity pathways
Multiple mechanisms for healthy aging
Resveratrol activates SIRT1 and AMPK pathways; NR provides the NAD+ substrate. Together they support mitochondrial biogenesis and longevity signaling.
Complementary activation of NAD+-SIRT1 axis for mitochondrial health and longevity
Resveratrol is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are GI upset, diarrhea (high doses). Use caution if any of these apply to you: Bleeding disorders; Hormone-sensitive conditions; Before surgery.
Soy Isoflavones
Likely helpsPlant compounds with weak estrogenic effects that support menopausal symptoms, bone health, and cardiovascular function.
Tap node to isolate • Pinch to zoom • Tap edge for research