Resveratrol
Also sold as: Trans-resveratrol · Japanese knotweed extract · Stilbene polyphenol
A polyphenolic stilbene marketed for metabolic health, cognition and longevity. Human biomarker findings vary by population, and lifespan extension has not been demonstrated.
Focus Energy Longevity
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Research
- Focus: Small heterogeneous cognition/memory reviews suggest signals, mainly in older or selected populations; greater cerebral blood flow is not proof of better cognition.
- Energy: Exercise studies conflict: some show no added HIIT adaptation or blunted cardiovascular training benefits, while another older-adult trial reported selected muscle gains.
- Longevity: No human lifespan extension or reversal of aging is established. Preclinical sirtuin hypotheses are not a negative human longevity RCT.
REALITY CHECK // Sirtuin signaling and animal lifespan findings are not proof that resveratrol extends human life. Benefits in diabetes do not extend automatically to healthy adults. More exposure can bring GI effects and medicine interactions, and exercise studies include blunted training benefits.
Levels: how we grade evidence. Grey = evidence of no benefit; amber = evidence it makes this goal worse.
Ratings are self-reported by a self-selected group of users: how it felt, not proof that it works.
Check your bottle
Compare what your label says with what was used in trials. This is a trial range, not a personal prescription.
Enter the amount from your label to see the result.
How it was studied
01 // STUDIED_DOSE_RANGE
75 mg-5 g across heterogeneous trials
This is an evidence span, not one therapeutic target. Population, formulation and endpoint differ; high doses bring GI concerns.
02 // TIMING_&_MATRIX
Identity before enhancement
Check declared trans-resveratrol content and other extract constituents. Better exposure from a delivery system does not establish better clinical outcomes.
03 // EVALUATION_WINDOW
Weeks to months
Most trials are small and short; neither an acute blood-flow change nor a chronic biomarker change demonstrates longer life.
04 // SAFETY_&_QUALITY_GATE
No universal UL
150 mg/day in the dossier is an EFSA novel-food assessed use level, not a UL. Review medications and surgery plans with the clinical team.
UPPER LIMIT // No general EFSA/NIH UL is established. The dossier cites an EFSA novel-food safety assessment around 150 mg/day trans-resveratrol; this is an assessed use level, not a nutrient UL. Short-term 1-5 g trial exposures do not establish long-term safety.
Summary
Glycemic benefits are most consistent in type 2 diabetes and should not be generalized to healthy people. Cognition, lipids, blood pressure, liver and inflammatory findings are mixed. Human longevity is unproven and exercise interactions include unfavorable trials.
Mechanism
Proposed pathways include AMPK/SIRT1 signaling, endothelial nitric oxide and redox regulation. Oral absorption can be substantial while intact systemic bioavailability remains very low because of rapid glucuronidation/sulfation; altered exposure is not demonstrated clinical benefit.
Typical studied dose
The dossier spans 75 mg to 5 g/day across heterogeneous trials lasting weeks to months, with different conditions and formulations. Larger glycemic signals occurred in diabetes at doses above 100 mg in some analyses. This is not one universal effective range; GI complaints increase at roughly 1-2.5 g/day and above.
Upper limit
No general EFSA/NIH UL is established. The dossier cites an EFSA novel-food safety assessment around 150 mg/day trans-resveratrol; this is an assessed use level, not a nutrient UL. Short-term 1-5 g trial exposures do not establish long-term safety.
Popular stacks with Resveratrol
Not enough stack data yet. A combination with Resveratrol appears here once 5 people rate the same set.
Forms and label traps
| Form on label | Active content | Studied range / day | Absorption & GI tolerance | Verdict |
|---|---|---|---|---|
| Purified trans-resveratrol Best for: Comparing declared trans ingredient mass with the broad dossier exposure span. |
Extract weight · marker not quantified | 75–5000 mg | Substantial absorption but <1% intact systemic bioavailability described in review; metabolites predominate. Dose-dependent GI symptoms, particularly at gram-level exposures. |
Studied standard [REFERENCE // LABEL_CHECK] Broad interval combines heterogeneous trials and is not an efficacy target or safe ceiling. Purity not specified numerically here; active_pct 0 means unknown, not absent molecule. |
| Japanese knotweed extract, labeled 50% trans-resveratrol Best for: Checking actual trans content and co-constituents. |
Unstandardized: active content unknown | no comparable trial range | Content differs from total extract mass. Residual emodin may contribute to laxative symptoms. |
Caution [CAUTION // LABEL_CHECK] A 500 mg extract label at 50% describes 250 mg trans-resveratrol, but no extract-specific clinical target is supplied; do not compare total extract mass to pure-trans trial targets. |
| Japanese knotweed extract, labeled 98% trans-resveratrol Best for: Distinguishing extract mass from declared trans amount. |
Unstandardized: active content unknown | no comparable trial range | Higher declared purity does not remove first-pass metabolism. Quality and residual co-constituents still matter. |
Good option [GOOD // LABEL_CHECK] 98% is a labeled composition example, never a bioavailability multiplier. No inferred trial-equivalent extract interval. |
| Micronized / liposomal / piperine-enhanced products Best for: Evaluating delivery claims separately from efficacy. |
Unstandardized: active content unknown | no comparable trial range | Higher exposure claims have limited demonstrated human outcome superiority. Product-specific data required; piperine changes interaction context. |
Caution [CAUTION // LABEL_CHECK] No shared marker percent, trial target or conversion multiplier across distinct delivery technologies. |
Common label traps
- TRAP_01 // SWITCHES ON LONGEVITY GENES
SIRT1/animal mechanisms do not establish human lifespan extension, rejuvenation or mortality benefit. - TRAP_02 // RED WINE PROVES IT PROTECTS THE HEART
A narrative about wine cannot establish a causal supplement effect. Biomarker studies are population-specific and inconsistent. - TRAP_03 // MORE ANTIOXIDANT IS ALWAYS BETTER
Some exercise RCTs found blunted cardiovascular adaptations or no added HIIT benefit; another older-adult study was favorable. Gram-level doses can increase GI events. - TRAP_04 // 500 MG KNOTWEED EQUALS 500 MG TRANS
At 50% declared content it contains 250 mg trans-resveratrol; the remaining extract constituents and clinical comparability also matter.
Other outcomes studied
Outside the five leaderboard goals. Same evidence levels as above.
- Glycemic control in T2DM Moderate · benefit
Meta-analyses suggest improved glucose, insulin, HbA1c/HOMA-IR mainly in T2DM; dose/age and heterogeneity limit a generic effect estimate.
PMID 24695890 PMID 34666902 PMID 35685602 PMID 36014469 - Glycemic control without diabetes Limited · no benefit
The 11-RCT analysis found no significant glucose/insulin effect in nondiabetic participants; preserve the population distinction.
PMID 24695890 - Blood pressure Limited · no benefit
Seventeen-RCT overall analysis: SBP -2.5 mmHg (95% CI -5.5 to 0.6; P=0.116), DBP -0.5 (P=0.613). Another analysis favored SBP at >=150 mg/day; results conflict.
PMID 29359958 PMID 24731650 PMID 31264084 - Endothelial function Limited · benefit
FMD/endothelial signals in metabolic-risk populations; small heterogeneous trials and surrogate endpoints, not proven event prevention.
PMID 35833325 PMID 31264084 - NAFLD liver markers Limited · no benefit
Meta-analyses disagree, including null ALT/AST findings; no reliable liver-treatment claim.
PMID 32823621 PMID 28338115 PMID 33271299 PMID 27560482 - Blood lipids Limited · benefit
Small inconsistent pooled signals; LDL/HDL/triglyceride effects remain uncertain and cannot replace lipid treatment.
PMID 29305228 PMID 36145131 PMID 39255906 PMID 32066446 - PCOS androgen/metabolic markers Limited · benefit
Small heterogeneous clinical studies suggest marker effects; some reviews combine animal and in-vitro evidence. Not established PCOS therapy.
PMID 37568063 PMID 37333786 PMID 34312768 PMID 35778955 - Postmenopausal selected outcomes Limited · benefit
Review reports selected metabolic/bone/cognitive signals, with limited certainty; not all women or endpoints benefit.
PMID 40771919 - Inflammatory markers / CRP Limited · no benefit
Earlier meta-analysis found no CRP benefit; a newer coronary-disease analysis was favorable. Universal anti-inflammatory claims are unjustified.
PMID 25885871 PMID 38958883 - Exercise-adaptation harm signal Limited · makes it worse
An older-male RCT blunted cardiovascular training gains and a HIIT RCT found no added benefit; another older-adult RCT reported selected gains. Effects conflict rather than proving universal harm.
PMID 23878368 PMID 25211703 PMID 28505227
Reader questions
Should I take it under age 30 for longevity?
No human lifespan benefit is established in this dossier at any age. Animal mechanisms and biomarker changes do not answer that question.
Is higher-dose trans-resveratrol better?
A higher exposure is not a better outcome. Trials differ and gram-level doses cause more GI symptoms; the 150 mg assessed use level is not a general UL.
Do I need piperine or a liposomal form?
Exposure-enhancement claims are not proof of superior clinical results and may alter interaction risk. Review the specific product and medicines.
Does it interact with psychiatric or blood-thinning drugs?
Potentially. Much evidence is mechanistic or preclinical, but CYP/platelet concerns justify clinician or pharmacist review for the actual medicine.
Should I add it to training?
The exercise trials conflict and include blunted cardiovascular adaptations. It is not established as a universal performance enhancer.
Stack interactions
- Caution Anticoagulants / antiplatelets [CAUTION // REVIEW]
Possible platelet effects and altered drug metabolism raise concern. Ticagrelor findings are animal/in-vitro, not a quantified human bleeding-risk trial.
PMID 33400617 PMID 32197410 PMID 30394306 - Caution CYP3A4 / CYP2C9 / UGT substrate medicines [CAUTION // REVIEW]
Enzyme inhibition is demonstrated largely in vitro/human liver microsomes; actual clinical magnitude varies and requires medicine-specific review.
PMID 11125847 PMID 30394306 PMID 34575495 - Caution Aripiprazole and other psychiatric medicines [CAUTION // REVIEW]
Animal/in-vitro pharmacokinetic change raises a potential interaction, not a measured human effect size.
PMID 26391142 - Caution Glucose-lowering therapy [CAUTION // REVIEW]
Benefits were studied in T2DM on hypoglycemic therapy; potential additive effects require monitoring rather than self-adjusting medicines.
PMID 33266114 PMID 34320173 - Caution Piperine / polyphenol stacks and training [CAUTION // REVIEW]
Altered metabolism from enhancement strategies does not prove better outcomes. A training RCT found attenuated cardiovascular benefit; do not extrapolate that every antioxidant stack has the same effect.
PMID 21261636 PMID 23878368
Red flags: interactions and who should avoid it
Interactions
Anticoagulant/antiplatelet and CYP3A4/CYP2C9/UGT substrate medicines warrant review. Much interaction evidence is microsomal, animal or mechanistic, including ticagrelor/aripiprazole work. Glucose effects in T2DM may add to therapy; piperine and other enzyme-modifying polyphenols add uncertainty.
Avoid or ask a doctor first if
Avoid unsupervised use in pregnancy/lactation, hormone-sensitive disease, bleeding disorders, perioperative care, or with narrow-therapeutic-index medicines. Stop with significant diarrhea or unusual bleeding. Active people should consider mixed and sometimes unfavorable exercise-adaptation findings rather than assume antioxidant benefit.
Sources (PubMed, 42)
- Effect of resveratrol on glucose control and insulin sensitivity: a meta-analysis of 11 randomized controlled trials.
PMID 24695890 · 2014 · meta-analysis11-RCT meta-analysis distinguishing diabetes benefit from nondiabetic null effects.
- The effects of resveratrol on glycemic control and cardiometabolic parameters in patients with T2DM: A systematic review and meta-analysis.
PMID 34666902 · 2022 · meta-analysisT2DM glycemic/cardiometabolic synthesis.
- Effects of Resveratrol on Metabolic Indicators in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis.
PMID 35685602 · 2022 · meta-analysisT2DM metabolic-indicator review, not healthy-person longevity evidence.
- Influence of Age and Dose on the Effect of Resveratrol for Glycemic Control in Type 2 Diabetes Mellitus: Systematic Review and Meta-Analysis.
PMID 36014469 · 2022 · meta-analysisDose/age modifiers of glycemic response in T2DM.
- The effects of resveratrol supplementation in patients with type 2 diabetes, metabolic syndrome, and nonalcoholic fatty liver disease: an umbrella review of meta-analyses of randomized controlled trials.
PMID 34320173 · 2021 · meta-analysisUmbrella review across metabolic conditions; uncertainty and heterogeneity remain.
- Effect of resveratrol on blood pressure: A systematic review and meta-analysis of randomized, controlled, clinical trials.
PMID 29359958 · 2019 · meta-analysisBlood-pressure synthesis with null overall estimates in the dossier.
- Effect of resveratrol on blood pressure: a meta-analysis of randomized controlled trials.
PMID 24731650 · 2015 · meta-analysisEarlier BP synthesis with dose-subgroup SBP signal, preserving conflict.
- The Effects of Resveratrol Supplementation on Endothelial Function and Blood Pressures Among Patients with Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
PMID 31264084 · 2019 · meta-analysisEndothelial/BP review in metabolic-risk populations.
- Resveratrol supplementation efficiently improves endothelial health: A systematic review and meta-analysis of randomized controlled trials.
PMID 35833325 · 2022 · meta-analysisEndothelial surrogate outcomes, not cardiovascular-event prevention.
- Effects of Resveratrol Supplementation in Patients with Non-Alcoholic Fatty Liver Disease-A Meta-Analysis.
PMID 32823621 · 2020 · meta-analysisNAFLD meta-analysis with results requiring comparison to conflicting reviews.
- Resveratrol Supplementation in Patients with Non-Alcoholic Fatty Liver Disease: Systematic Review and Meta-analysis.
PMID 28338115 · 2017 · meta-analysisNAFLD synthesis with some favorable marker findings.
- Efficacy of resveratrol supplementation on liver enzymes in patients with non-alcoholic fatty liver disease: A systematic review and meta-analysis.
PMID 33271299 · 2021 · meta-analysisLiver-enzyme synthesis including null findings.
- Efficacy of Resveratrol Supplementation against Non-Alcoholic Fatty Liver Disease: A Meta-Analysis of Placebo-Controlled Clinical Trials.
PMID 27560482 · 2016 · meta-analysisPlacebo-controlled NAFLD synthesis; no universal liver claim.
- Effect of resveratrol on lipid profile: An updated systematic review and meta-analysis on randomized clinical trials.
PMID 29305228 · 2018 · meta-analysisLipid synthesis with small inconsistent signals.
- The Effect of Resveratrol on Blood Lipid Profile: A Dose-Response Meta-Analysis of Randomized Controlled Trials.
PMID 36145131 · 2022 · meta-analysisDose-response lipid synthesis, not a substitute for lipid therapy.
- Efficacy of resveratrol supplementation on lipid profile parameters: An umbrella of meta-analysis.
PMID 39255906 · 2024 · meta-analysisUmbrella lipid review; effects vary by endpoint.
- The effects of resveratrol on lipid profiles and liver enzymes in patients with metabolic syndrome and related disorders: a systematic review and meta-analysis of randomized controlled trials.
PMID 32066446 · 2020 · meta-analysisLipid/liver synthesis in metabolic syndrome and related disorders.
- Effect of resveratrol on cognitive and memory performance and mood: A meta-analysis of 225 patients.
PMID 28844841 · 2018 · meta-analysisSmall cognition/memory/mood meta-analysis of 225 patients.
- [Effect of resveratrol on cognitive functions in older adults: a systematic review and meta-analysis].
PMID 37522434 · 2023 · meta-analysisOlder-adult cognitive synthesis with uncertain clinical effect.
- Effects of Resveratrol Supplementation on the Cognitive Function of Patients with Alzheimer's Disease: A Systematic Review of Randomized Controlled Trials.
PMID 35187615 · 2022 · systematic reviewAlzheimer disease clinical-trial systematic review; not general focus evidence.
- The Role of Resveratrol in Mild Cognitive Impairment and Alzheimer's Disease: A Systematic Review.
PMID 35353606 · 2022 · systematic reviewMCI/Alzheimer systematic review with inconsistent clinical findings.
- Effects of resveratrol on polycystic ovarian syndrome: a systematic review and meta-analysis of randomized controlled trials.
PMID 37568063 · 2024 · meta-analysisPCOS trial meta-analysis with preliminary androgen/metabolic signals.
- Efficacy of resveratrol in women with polycystic ovary syndrome: a systematic review and meta-analysis of randomized clinical trials.
PMID 37333786 · 2023 · meta-analysisSmall PCOS clinical-trial synthesis.
- Resveratrol and Markers of Polycystic Ovary Syndrome: a Systematic Review of Animal and Clinical Studies.
PMID 34312768 · 2022 · systematic reviewMixed animal/clinical PCOS review; species must be separated.
- The therapeutic effects and mechanisms of action of resveratrol on polycystic ovary syndrome: A comprehensive systematic review of clinical, animal and in vitro studies.
PMID 35778955 · 2022 · systematic reviewClinical/animal/in-vitro PCOS mechanisms; not all findings are human effects.
- Effects of resveratrol on postmenopausal women: a systematic review and meta-analysis.
PMID 40771919 · 2025 · systematic reviewPostmenopausal population-specific review, not universal benefit.
- Lack of efficacy of resveratrol on C-reactive protein and selected cardiovascular risk factors--Results from a systematic review and meta-analysis of randomized controlled trials.
PMID 25885871 · 2015 · meta-analysisNull CRP/cardiovascular risk-marker meta-analysis.
- Resveratrol as an Anti-inflammatory Agent in Coronary Artery Disease: A Systematic Review, Meta-Analysis and Meta-Regression.
PMID 38958883 · 2024 · meta-analysisCoronary-disease inflammatory-marker synthesis with a favorable signal, preserving conflict.
- Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men.
PMID 23878368 · 2013 · randomized controlled trialOlder-male exercise RCT with attenuated cardiovascular training benefits.
- Resveratrol supplementation does not augment performance adaptations or fibre-type-specific responses to high-intensity interval training in humans.
PMID 25211703 · 2014 · randomized controlled trialHIIT trial found no augmentation of training adaptation.
- Resveratrol Enhances Exercise-Induced Cellular and Functional Adaptations of Skeletal Muscle in Older Men and Women.
PMID 28505227 · 2017 · randomized controlled trialOlder-adult trial reported selected favorable muscle adaptations, preserving contradictory evidence.
- Effect of resveratrol and pterostilbene on aging and longevity.
PMID 29210129 · 2018 · narrative reviewAging/longevity mechanistic review without established human lifespan extension.
- Bioavailability of resveratrol.
PMID 21261636 · 2011 · narrative reviewBioavailability review separating absorption from intact systemic exposure.
- Pharmacokinetic and safety profile of trans-resveratrol in a rising multiple-dose study in healthy volunteers.
PMID 19194969 · 2009 · randomized controlled trialShort rising-dose pharmacokinetic/safety study, not a lifetime safe dose.
- Safety and metabolic outcomes of resveratrol supplementation in older adults: results of a twelve-week, placebo-controlled pilot study.
PMID 24866496 · 2014 · randomized controlled trialTwelve-week older-adult pilot safety/metabolic study.
- Inhibitory effect of resveratrol on the pharmacokinetics of ticagrelor in vivo and in vitro.
PMID 33400617 · 2021 · animal studyTicagrelor interaction in vivo/in vitro: preclinical, not human bleeding quantification.
- Potential Adverse Effects of Resveratrol: A Literature Review.
PMID 32197410 · 2020 · narrative reviewPotential adverse-effect review; multiple risks remain mechanistic.
- Trans-resveratrol, but not other natural stilbenes occurring in food, carries the risk of drug-food interaction via inhibition of cytochrome P450 enzymes or interaction with xenosensor receptors.
PMID 30394306 · 2019 · in vitro studyCYP/xenosensor interaction potential from mechanistic research.
- Resveratrol, a red wine constituent, is a mechanism-based inactivator of cytochrome P450 3A4.
PMID 11125847 · 2000 · in vitro studyMechanism-based CYP3A4 inhibition in vitro.
- Comprehensive Investigation of Stereoselective Food Drug Interaction Potential of Resveratrol on Nine P450 and Six UGT Isoforms in Human Liver Microsomes.
PMID 34575495 · 2021 · in vitro studyHuman liver microsome P450/UGT interaction potential.
- The effect of resveratrol on pharmacokinetics of aripiprazole in vivo and in vitro.
PMID 26391142 · 2016 · animal studyAripiprazole interaction in animal/in-vitro work.
- A Meta-Analysis of the Impact of Resveratrol Supplementation on Markers of Renal Function and Blood Pressure in Type 2 Diabetic Patients on Hypoglycemic Therapy.
PMID 33266114 · 2020 · meta-analysisRenal/BP markers in T2DM patients already on hypoglycemic therapy.
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