Unlocking the Potential of Resveratrol: A Natural Powerhouse for Health

What is resveratrol?

Resveratrol is a polyphenol, which is a compound found in foods that has the ability to act as an antioxidant. This gives it protective properties to help fight against free radicals. You can find resveratrol in foods including the skins of red grapes, berries, and peanuts. However, of the research that has been done on humans most has focused on resveratrol in supplemental forms which provide higher concentrations of resveratrol.

Food and Supplements

Here are some of the main places you can find resveratrol in your food:

• Grapes: In the skin of grapes, particularly red and purple grapes, you can find resveratrol in high concentrations. Eating grapes can be a great way to include resveratrol in your diet. 
• Berries: There are smaller amounts of resveratrol in berries, but you can find it in berries such as blueberries and cranberries. 
• Peanuts: Peanuts are another source of resveratrol. Although, the amount of resveratrol is low compared to the other sources. 
• Red wine: Because high concentrations of resveratrol are found in the skin of grapes, this also means it can be found in red wine. 

Resveratrol is also available in supplement form. The amount of resveratrol in supplements can vary. Additionally, at this time there is no evidence to suggest one form of resveratrol is better than another so make sure to purchase from a reputable brand.

Benefits of resveratrol

Supports Heart Health

• Numerous studies have now shown that resveratrol has the potential to support heart health by lowering blood pressure and improving cholesterol levels.1 Additionally, resveratrol may help reduce vascular oxidative stress and stiffness by improving endothelial function. This ultimately promotes healthy blood flow and protects against heart disease.2 Resveratrol has also been shown to reduce total cholesterol and triglyceride levels. More specifically, resveratrol may help decrease LDL cholesterol (bad cholesterol) to further protect against heart disease. 

Protective

• Because of resveratrol’s antioxidant properties, it has the potential to improve cognitive function, protect against various neurodegenerative disorders, and improve memory and cognitive function with age.3

Insulin Sensitivity

• Research suggests that resveratrol may be able to regulate blood sugar levels and support metabolic health by improving insulin sensitivity. Because of this, it is hypothesized that resveratrol may help people manage their blood sugar if they have type 2 diabetes.4

Dosage

When it comes to how much resveratrol to take, first and foremost always consult with your doctor to ensure the supplement and dosage will work for you. Depending on the specific supplement and product you are using, the recommended dosage will vary. Most studies show that a dose of up to 5 grams per day is safe to consume for the average person. However, with doses above 2.5 grams side effects such as nausea, vomiting, and diarrhea may be more common.5

Overall

Resveratrol is a polyphenol that may offer protective benefits as well as support heart health and improve insulin sensitivity. It can be found in food forms such as red grapes, berries, and peanuts. If you are interested in incorporating resveratrol supplements into your routine, talk to your healthcare provider if you have any health conditions or are taking other medications to make sure supplements are right for you. Additionally, follow the product’s intended use and dosage.

References

1. Cheng CK, Luo JY, Lau CW, Chen ZY, Tian XY, Huang Y. Pharmacological basis and new insights of resveratrol action in the cardiovascular system. Br J Pharmacol. 2020;177(6):1258-1277. doi:10.1111/bph.14801
2. Li H, Xia N, Hasselwander S, Daiber A. Resveratrol and vascular function. Int J Mol Sci. 2019;20(9):2155. doi:10.3390/ijms20092155
3. Gu J, Li Z, Chen H, Xu X, Li Y, Gui Y. Neuroprotective effect of trans-resveratrol in mild to moderate Alzheimer's disease: A randomized, double-blind trial. Neurol Ther. 2021;10(2):905-917. doi:10.1007/s40120-021-00271-2
4. Bhatt JK, Thomas S, Nanjan MJ. Resveratrol supplementation improves glycemic control in type 2 diabetes mellitus. Nutr Res. 2012;32(7):537-541. doi:10.1016/j.nutres.2012.06.003
5. Ramírez-Garza SL, Laveriano-Santos EP, Marhuenda-Muñoz M, Storniolo CE, Tresserra-Rimbau A, Vallverdú-Queralt A, Lamuela-Raventós RM. Health Effects of Resveratrol: Results from Human Intervention Trials. Nutrients. 2018 Dec 3;10(12):1892. doi: 10.3390/nu10121892. PMID: 30513922; PMCID: PMC6317057.