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Limited evidenceLongevity & antioxidants

Resveratrol

The famous "red wine molecule" has been studied for 20 years and still has nothing convincing to show in humans: bioavailability is terrible, meta-analyses conflict, and the largest umbrella review found most claimed benefits are unreliable. Skip it unless you enjoy funding research.

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What the science says

  • Longevity / sirtuin activation Limited evidence

    The entire premise rests on yeast, worm and mouse work, and even the mouse data only showed lifespan extension in high-fat-fed animals, not normally fed ones. No human trial has ever measured an aging or mortality endpoint, and the original sirtuin-activation mechanism was later shown to be largely an artifact of the fluorophore-based assay used.

  • Glycemic control in type 2 diabetes Limited evidence

    A 2022 systematic review and meta-analysis found a reduction in fasting glucose only in subgroups (younger patients, doses around 1,000 mg/day), with no consistent HbA1c effect overall. The 2021 AJCN umbrella review of meta-analyses graded essentially all resveratrol outcomes in T2D, metabolic syndrome and NAFLD as low or very low certainty, driven by small, short (4-12 week), heterogeneous trials.

  • Blood pressure and lipids Limited evidence

    Pooled analyses show either no effect or a small systolic drop (~2 mmHg) confined to doses above 150 mg/day in diabetics, and these signals do not survive sensitivity analysis. Effects on LDL, HDL and triglycerides are null across the umbrella review.

  • Exercise adaptation Limited evidence

    Notably, a 2013 crossover trial in older men found 250 mg/day of resveratrol actually blunted the training-induced improvement in VO2max and blood pressure versus placebo, consistent with the idea that blocking exercise-induced oxidative signalling is counterproductive. This is a reason for athletes to avoid it, not just a null result.

Dosage & safety

Studied doseTrials have used 75-3,000 mg/day, most commonly 150-1,000 mg/day of trans-resveratrol for 4-24 weeks. Oral bioavailability is under 1% because of rapid glucuronidation and sulfation, so plasma free resveratrol stays in the low nanomolar range even at gram doses — far below the concentrations that produce effects in cell culture. Taking it with fat modestly improves absorption.
SafetyDoses at or above 1 g/day commonly cause nausea, diarrhea and abdominal cramping. High-dose resveratrol (5 g/day) caused renal toxicity in a multiple myeloma trial (SRT501), which was terminated early. It inhibits CYP3A4, CYP2C9 and platelet aggregation, so it can raise levels of statins, calcium-channel blockers and immunosuppressants and add to the effect of warfarin, DOACs and antiplatelet drugs. It is a phytoestrogen and binds estrogen receptors, so it should be avoided in hormone-sensitive cancers and in pregnancy. Athletes should be aware it may blunt training adaptations.

How to take it

TimingTiming does not matter.
With food?With a meal containing fat, which modestly improves the otherwise very poor absorption.
Worth knowingIf you train seriously, be aware high doses may blunt the adaptations you are training for.

Interactions

With medications

  • warfarin, DOACs and antiplatelet drugs

    Resveratrol inhibits platelet aggregation and CYP2C9, adding to anticoagulant effect and bleeding risk. do not combine without medical supervision

  • statins, calcium channel blockers and immunosuppressants

    CYP3A4 inhibition can raise blood levels of these drugs. talk to your doctor before combining

  • hormone therapies (tamoxifen, aromatase inhibitors)

    Resveratrol is a phytoestrogen that binds oestrogen receptors, which may interfere with treatment. do not use in hormone-sensitive cancer without oncologist input

With other supplements

  • fish oil, garlic and ginkgo

    Additive antiplatelet effect. avoid stacking, and stop all before surgery

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does resveratrol slow aging or extend lifespan?

No human evidence: resveratrol's longevity claims rest on yeast, worm and mouse work, and no human trial has measured an aging or mortality endpoint. The original sirtuin-activation mechanism was later shown to be largely an assay artifact, so the evidence is limited.

Is resveratrol worth taking?

For most people, no. After 20 years of study resveratrol has nothing convincing to show in humans: oral bioavailability is under 1%, and an umbrella review graded its metabolic outcomes as low or very low certainty.

Does resveratrol interfere with exercise gains?

It may: in a 2013 trial in older men, 250 mg/day of resveratrol blunted the training-induced improvement in VO2max and blood pressure versus placebo. If you train seriously, that is a reason to avoid resveratrol.

Is resveratrol safe with blood thinners?

Do not combine resveratrol with warfarin, DOACs or antiplatelet drugs without medical supervision, as it inhibits platelet aggregation and CYP2C9. Resveratrol can also raise levels of statins and immunosuppressants, and doses of 1 g/day or more commonly cause nausea and diarrhoea.

Scientific references

Where to buy

Pure Micronutrients, Organic Resveratrol, 90 Vegan Capsules

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