What Is Resveratrol?
Resveratrol is a natural polyphenol (stilbenoid) that plants produce as a response to stress, infections, or UV radiation. In human nutrition, the main sources are red grapes, red wine, peanuts, and dark berries. Resveratrol became popular after research into the "French paradox" — despite a high-fat diet, the French have a lower rate of heart disease, and this is partly associated with red wine.
📊 Resveratrol Forms
| Form | Bioavailability | Price | Recommendation |
|---|---|---|---|
| Trans-resveratrol (standard) | Low (2%) | Cheaper | Good, higher doses |
| Trans-resveratrol + piperine | Better (5-10%) | Intermediate | Better absorption |
| Micronized resveratrol | High (15-20%) | More expensive | Best absorption |
| Resveratrol complex (with quercetin) | Improved | Intermediate | Good synergy |
The biggest problem with resveratrol is poor bioavailability — most of the resveratrol consumed is rapidly metabolized in the liver and eliminated.
🧪 What the Science Says
❤️ Heart Health
Resveratrol improves endothelial function, lowers blood pressure, and inhibits blood clot formation. However, clinical data show a modest, albeit significant, effect.
🧬 Anti-Aging (SIRT1)
Resveratrol activates sirtuins (SIRT1) — longevity genes. Human study results are contradictory — some show a positive effect, others show no effect.
🛡️ Antioxidant Protection
Resveratrol is a strong antioxidant that neutralizes free radicals. For athletes, it may help reduce oxidative stress after intense training.
🍷 Red Wine
One glass of red wine (150 ml) contains about 0.5-2 mg of resveratrol. To get 250 mg (the standard supplement dose), you would need to drink ~125-500 glasses of wine. Supplements are the only practical source.
📋 Dosage Recommendations
- For prevention: 250-500 mg trans-resveratrol per day
- For antioxidant protection: 500-1000 mg per day
- With or without food: With food (fat-soluble)
- For better absorption: Choose with piperine or a micronized form
- Timing: In the morning or with the largest meal
🛒 Recommended Products
❓ Frequently Asked Questions
Does Resveratrol Really Work, or Is It Just Marketing?
Resveratrol has a real but modest effect in humans. Laboratory studies on cells and animals show impressive results, but in humans the effect is smaller due to poor bioavailability. It is not a "placebo" — but it is also not a miraculous youth pill.
Can You Get Enough Resveratrol from Red Wine?
Unfortunately, no. One glass contains only 0.5-2 mg. The harm from alcohol would far outweigh any benefit of resveratrol if you tried to get a therapeutic dose through wine.