Health Benefits of Resveratrol

Resveratrol is a naturally occurring compound in red wine, red grapes, purple grape juice, berries, peanuts, and dark chocolate. Plants produce resveratrol to help fight against fungal infection, ultraviolet radiation, stress, and injury.

Researchers believe that resveratrol has similar protective effects on the body. It has been shown to reduce inflammation, protect against cellular damage, and increase the activity of anti-aging genes. These effects may help prevent certain cancers, improve brain health, and promote weight loss, among other health benefits, though more research is needed. While resveratrol is commonly consumed in food and beverages, supplements are also available.

1. Promotes Healthy Body Weight

Researchers have found that resveratrol may support weight management in two key ways: It reduces the production of fat cells and prevents fat from being stored within fat cells. It has also been shown to activate an enzyme called AMPK that can increase metabolism.

While resveratrol has been shown to promote weight loss in numerous animal studies, the results in human studies are mixed.

One review of many studies examining resveratrol's effect on weight loss found that it significantly decreased body weight. Other studies have found that while resveratrol supplementation has positive effects on certain metabolic markers—such as improved insulin sensitivity—it has little impact on body weight.

More research is needed to determine whether supplementing with resveratrol should be recommended as part of a weight loss program.

2. Improves Brain Function

As the body ages, brain and nerve cells may begin to lose functionality. This process, called neurodegeneration, can lead to memory loss and other symptoms of cognitive decline, as well as conditions like Alzheimer's disease and Parkinson's disease.

While there's no cure for these diseases, researchers are studying how antioxidants (including resveratrol) can help protect against neurodegeneration.

In animal and human studies, resveratrol appears to prevent oxidative damage to brain cells, increase blood flow to the brain, improve the use of glucose for energy, and slow age-related cognitive decline.

3. Protects Against Cancer

Resveratrol may reduce the risk of developing cancer and lower the chances of mortality (or death) due to certain cancers. It plays a role in blocking tumor growth, promoting cancer cell death, and delaying the spread (or metastasis) of cancer cells to other areas.

Examples of cancers and cancer cells that resveratrol is beneficial in include breast, colon, lung, pancreatic, and prostate cancers. Many studies have shown promise when taken with chemotherapy or radiotherapy.

Other studies on humans and human cells have shown that resveratrol has no effect or negative effects on cancer cells. More research is warranted to understand the role of resveratrol in cancer prevention and treatment.

4. Regulates Blood Sugar Levels

In people with type 2 diabetes, resveratrol may lower blood sugar (or glucose) and A1C levels and improve insulin sensitivity (how body cells respond to insulin).

In one study of people who were overweight, half of the participants were given resveratrol and half a placebo (an inactive compound). Participants who took 150 milligrams of resveratrol once a day for six months had lowered A1C levels, whereas the placebo group was unaffected. Resveratrol did not significantly affect insulin sensitivity, fat mass, and fasting blood glucose.

Another study found that 500-3,000 milligrams daily were needed to lower blood sugar levels and improve insulin sensitivity.

More research is needed to determine the most beneficial dosage recommendations for blood glucose and diabetes treatment. Diabetes management is complex; many things can impact blood sugar, such as dietary habits, sleep, exercise, stress, and illness.

5. Improves Cardiovascular Health

Resveratrol has been shown to improve cardiovascular health in numerous ways, including that it can help:

• Decrease inflammation and overall oxidative stress
• Reduce the pressure exerted on the heart and blood vessels, which helps to regulate blood pressure
• Reduce platelet aggregation or clumping in the blood
• Lower blood fats and cholesterol by blocking the enzyme that helps to create cholesterol

These mechanisms help to protect the heart and blood vessels from damage and prevent the development of conditions like hypertension (high blood pressure), high cholesterol, and other cardiovascular diseases. Consistent use of resveratrol may also improve cell function in your heart muscle.

6. Relieves Joint Pain

Resveratrol has properties that help to decrease inflammation and oxidative stress throughout the body. The compound blocks numerous inflammatory markers, including cyclooxygenase (COX) enzymes, which play a role in pain and inflammation.

Resveratrol may be beneficial in treating and preventing pain and discomfort caused by inflammatory conditions like arthritis. Evidence suggests that resveratrol may decrease inflammation and pain similarly to nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen.

How To Take Resveratrol

Resveratrol can be found naturally in red wine, red grape skins, purple grape juice, berries, and peanuts.

The resveratrol found in food and natural products is insufficient to obtain the recommended dose for certain health conditions. This doesn't mean these foods are not nutritious; they offer various other health benefits and can still provide antioxidative properties.

Resveratrol supplements can be taken by mouth, applied topically (to the skin), and intranasally (inhaled through the nose). The amount of resveratrol found in these products is not regulated and may not be consistent across all products.

Caution should be taken if taking oral resveratrol with a high-fat meal, as this may affect how the supplement is absorbed in your body.

Dosage

There are no established recommended daily doses for resveratrol. Your dosage and how long you should take it depend on your health conditions and diet.

Oral resveratrol dosing has included 250-1,000 milligrams taken daily for up to three months. Doses of 500 milligrams once a day for at least three months have been shown to have the greatest impact on body weight and BMI. More studies are needed to determine optimal resveratrol dosing recommendations.

Is Resveratrol Safe?

Resveratrol appears to be safe overall. Resveratrol supplements of 1,500-3,000 milligrams taken by mouth once daily for 3-6 months have been considered safe, but these higher doses will likely cause gastrointestinal side effects. Topical resveratrol has been used for up to 30 days, and intranasal resveratrol spray has safely been used for up to four weeks.

Potential Drug and Disease Interactions

There are very few reported drug or disease interactions reported with resveratrol. Potential interactions include:

• Blood thinners (anticoagulants) and anti-platelet medications: Resveratrol increases the risk of bleeding by blocking platelets from clumping together. Be careful about combining blood thinners, anti-platelets, and NSAIDs with resveratrol.
• Hormone-sensitive cancers and conditions: Due to its estrogenic effects, people with hormone-sensitive cancers and conditions should avoid taking resveratrol. Hormone-sensitive cancers and conditions include uterine, breast, and ovarian cancer and endometriosis.

Resveratrol also blocks enzymes that help to remove medications and products from the body, leading some to build up in the body to unsafe levels. This includes medications used to treat blood pressure, anxiety and depression, and cardiovascular disease.

Can You Take Too Much Resveratrol?

There is no official upper recommended limit established for resveratrol. Higher doses of resveratrol may cause abdominal discomfort and symptoms like nausea, vomiting, and diarrhea.

Side Effects of Resveratrol

There are no major risks or side effects associated with resveratrol. Reported side effects of resveratrol include gastrointestinal discomfort, nausea, vomiting, and diarrhea. These side effects are most commonly reported in doses over two grams daily.

A Quick Review

Resveratrol is a naturally occurring compound in foods like red grape skin and red wine. Resveratrol may be beneficial for cancer prevention, brain health, weight loss, and cardiovascular disease.

Reservatrol may provide certain health benefits when incorporated into a healthy lifestyle, but the dosing and duration of supplementation have not been well established.

More research is needed to fully understand the effects of resveratrol on various conditions. Talk with your healthcare provider about whether resveratrol supplementation would benefit you and your health.