Supplement analysis backed by scientific evidence · PT

← All supplements
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.

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.

Scientific references

Where to buy

Pure Micronutrients, Organic Resveratrol, 90 Vegan Capsules

View on iHerb

Referral link — this site may earn a commission on purchases.

Related in Longevity & antioxidants