Resveratrol
Research Reliability -
A polyphenol from red grapes that activates longevity pathways, supports cardiovascular health, and counters cellular aging.
Appetite
Mood
Sleep
Resveratrol
Description
Resveratrol is a stilbene polyphenol concentrated in the skins of red grapes and certain berries, best known for activating sirtuins, particularly SIRT1, a family of proteins involved in cellular stress response and longevity. It also activates AMPK signaling, mimicking aspects of caloric restriction at the cellular level. Research supports its ability to improve endothelial function, reduce LDL oxidation, lower inflammatory markers, and protect mitochondrial function. Trans-resveratrol is the bioactive isomer and should be specified in any quality formulation for optimal efficacy.
Effects
First weeks
no felt effect
Weeks 4–8
Long term
How It Feels
You will not feel resveratrol. It is taken on a longevity thesis, and the human evidence is still debated. Absorption is poor unless taken with fat. Treat this as a bet on mechanism, not a felt supplement.
Evidence
Evidence Strength
Preliminary (limited / small human data)
Caveats
Longevity claims are extrapolated from yeast and animal sirtuin-activation models; human results are inconsistent and oral bioavailability is very poor.
Usage
Commonly Referenced Starting Amount
150 mg/day
Commonly Referenced Amount
150 mg–1 g/day covers the range used in metabolic-health trials
Referenced Upper Limit
No formal upper limit exists; GI upset is the practical ceiling at higher doses. Bioavailability is poor, and human outcome data has been underwhelming relative to the supplement's reputation
Onset
4–8 weeks
Biomarkers to Track
Subjective
(Daily)
Energy and vitality (1–10)
Skin appearance observations
Joint comfort score
Objective
(Quarterly)
hs-CRP (inflammation marker)
Fasting blood glucose
LDL particle size (specialty)
Generally safe. It has estrogen-like activity and mild blood-thinning at higher doses, and the human longevity evidence is debated.
People with hormone-sensitive conditions, and those on blood thinners.
Taking it without fat (poor absorption) and expecting a felt effect.
Disclaimer
This information is for educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.
Timmers S et al. (2011). Cell Metabolism. Human study (resveratrol and metabolic markers). PMID: 22055504.
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