Resveratrol is part of a group of compounds called polyphenols (similar to antioxidants) that can fight inflammation, boost testosterone and improve cardiovascular health. Polyphenols are a naturally-occurring group of micronutrients, found in a variety of foods and drinks, that are thought to bring many benefits to the body through antioxidant action (1, 2).
Resveratrol, in particular, can be found most commonly in red wine, grapes, berries and peanuts (3, 4).
Best Resveratrol
1. Nuzena Resveratrol Rapid+
What we like about Resveratrol Rapid + by Nuzena is that it is not only one of the highest dosages of resveratrol on the market (1200mg per serving), but also it’s backed with a real time ingredient quality certification. Nuzena have built a reputation of quality featuring a list of products that are non – GMO, gluten free, and vegan friendly.
All of their products are made inside an FDA registered facility that adheres to GMP guidelines. Considering all the aspects above, we give Resveratrol Rapid + by Nuzena a big thumbs up and our backing as the top resveratrol supplement on the market.
2. Purely Beneficial Resveratrol
Purely Beneficial uses Japanese knotweed as its primary source of resveratrol while combining it with other antioxidant ingredients such as green tea extract, grape seeds, and acai. In addition to its more herbal components, Purely Beneficial also uses vegetable cellulose and provides a large dose of vitamin C, making this a suitable option for those who may be looking for a boost in their vitamin C intake.
While it does have a lot of supplemental ingredients, PURELY Beneficial resveratrol still comes with no artificial colors, fillers, or binders making it an even more complex formulation.
3. aSquared Nutrition Resveratrol Maximum Strength
Sourced from Japanese knotweed, aSquared’s formulation provides 500 mg of resveratrol per capsule. While other supplements may choose to add additional additives or antioxidants, aSquared chooses to maintain a pure base for its supplement, instead of focusing on a product that is 100% pure resveratrol.
One bonus that can be found in this specific resveratrol supplement is its vegan-friendly formulation. With non-GMO, gluten-free, and soy-free ingredients, this will be a great fit for those looking for a minimalist approach to supplementation.
4. We Like Vitamins Resveratrol
Made from Japanese knotweed, We Like Vitamins Resveratrol provides 500 mg of resveratrol per capsule. This is much more than almost any other resveratrol supplement available.
Not only does this supplement provide a massive dose of resveratrol, but it also does so with non-GMO and gluten-free ingredients. In terms of ingredients, there are only 3 including the resveratrol itself.
5. Purest Vantage Resveratrol
Along with 300 mg of resveratrol, users will also be able to get doses of green tea extract, grape seed extract, acai fruit, and quercetin. This makes for a pretty well-rounded supplement.
Though it contains no artificial ingredients and has a vegetarian-friendly formulation, with only 60 capsules per bottle, you’ll only get about a month’s supply causing more need to refill.
6. Nutra Champs Resveratrol Supplement
Nutra Champs resveratrol supplement provides a fantastic choice for those seeking a happy-medium between antioxidants and pure resveratrol. While it does provide you with 600 mg of resveratrol per serving, it also provides green tea leaf, acai berry, and grape seed extract as well.
There are no fillers, artificial ingredients, or GMO ingredients to be concerned about, making it a very pure option. It also makes for a vegan-friendly supplement choice as well. The only slight drawback is the 30-days worth of capsules is provided which makes it difficult for long-term use.
7. Bulk Supplements Pure Resveratrol
True purists will be thrilled with Bulk Supplements as they are one of the few companies that manufacture supplements alongside no other ingredients.
Bulk Supplements, though superior in quality, will require the use of a powder which will inevitably mean a scale that will also be required for proper dosing. If you’re looking strictly for resveratrol, and don’t mind a powder form there are very few options that can excel above this one.
8. Garden of Life Resveratrol
Those looking for a more herbal perspective to supplementation should take a look at Garden of Life’s resveratrol supplement. It delivers a sufficient dose of resveratrol at 350 mg per dose and also gives the user nutrients from red wine grapes.
In addition to green tea leaf, there is also apple, beet, broccoli, and bell pepper in this formulation giving you a great supply of nutrients. If you’re looking for a supplement that is heavy on added natural ingredients, this is by far the best choice.
9. NOW Natural Resveratrol
NOW Naturals resveratrol product provides approximately 400 mg of resveratrol and 30 mg of red wine extract making this a fairly minimal product.
Though the dose itself is fairly small, it is still adequate and only requires one capsule per day making it a great option for those who may not want to take larger dosage amounts.
10. Reserveage Resveratrol
Reserveage’s resveratrol supplement provides 500 mg of resveratrol alongside popular antioxidants. The resveratrol itself is sourced from Japanese knotweed and is coupled with a blend of organic red wineskin and seed. Additionally, this supplement makes for a keto and paleo-friendly choice.
As with some lesser-known brands, this is provided via a proprietary blend so there is a slight question as to the exact measurement of antioxidants provided.
11. BRI Resveratrol
BRI Nutrition provides a fairly reliable supplement line, including its resveratrol product. While a decent amount of resveratrol as a base, it also provides antioxidants such as grape seed and acai.
Though it has been known to be effective, the formulation is provided in a proprietary blend making it difficult to pinpoint specific ingredient amounts. Aside from this, however, it’s a great choice if other supplement options haven’t worked for you.
How We Rank
In general, choosing a resveratrol supplement should involve determining whether the key ingredient is considered to be “trans” or “cis”. The “trans” form of resveratrol is known to be the most biologically active form of resveratrol and has had more research conducted, while the “cis” version is also active, but has a few additional unknowns. For our purposes, we chose products that used the “trans” form of resveratrol, like aSquared and Pura Vantage. Though “cis” forms are generally satisfactory, we wanted to choose products that were the most effective overall.
The purity level of the resveratrol in various supplements was also an area that received a high level of focus and attention. Many professionals believe that trans-resveratrol should have a purity level of approximately 98%. With this being the case, supplements that included red-wine complex were not included though this could be found within multiple supplement options.
Next, we analyzed the antioxidant content for each supplement. Though it was not necessary to have antioxidants as a component, we gave higher preference to those that did, like Nutra Champs. Additionally, we wanted to focus on supplements that contained useful antioxidants such as green tea leaf or acai. Supplements that provided multiple benefits through the use of antioxidants, like PURELY Beneficial Resveratrol 1450, were given more consideration and a higher ranking than those that did not in most cases.
We also looked for products that didn’t have any artificial ingredients, fillers, or other unnecessary ingredients. Supplements that contained bloated ingredient lists or ingredients that were not deemed to have any value nutritionally were eliminated immediately, despite their popularity. Products like Resveratrol Rapid+ by Nuzena ranked extremely well for their purity.
Benefits
1. Resveratrol improves cardiovascular health. One of resveratrol’s most publicized and widely applicable benefits is its positive impact on cardiovascular health. In some studies, resveratrol has been shown to lower blood pressure, ease blood flow and lessen cardiovascular stress in general (6).
If you’ve ever heard someone say that drinking a glass of red wine every day is good for your heart, then now you know that resveratrol is the reason why.
Oxidative stress has even been shown as a risk factor in very serious cardiovascular diseases like strokes, atherosclerosis, hypertension, and even heart failure (7, 8).
Essentially, resveratrol can help your cardiovascular system respond to oxidative stress, which is a factor in such diseases. The exact method by which resveratrol works to reduce cardiovascular stress isn’t known, but there are several studies suggesting it regulates vascular cells, helps prevent LDL oxidation and platelet aggregation (lowers the risk of clots that lead to a heart attack) and lowers damage taken as a result of ischemia-reperfusion (9).
Some studies suggest that resveratrol and other polyphenols, while not exactly antioxidants themselves, act like signaling molecules (like a trigger) to increase nitric oxide bioavailability and induce protective enzymes (10).
In a 1992 study on cardiovascular disease in French populations, who have low rates of heart disease, the authors found that alcohol intake (primarily of red wine) may have been the determining factor in lowering the risk of mortality (11).
While the benefits of antioxidants, polyphenols, and resveratrol, in particular, are still being studied, there is significant evidence suggesting that resveratrol has a positive effect on many different kinds of cardiovascular disease. For the current moment, it’s more than a safe bet to assume that a glass of red wine really does have a chance of improving your heart health.
2. Resveratrol could help prevent cancer or slow down its growth. Resveratrol has been showed to reverse drug resistance in cancer cells, making them more vulnerable to cancer treatments that previously weren’t effective enough. In addition, it may be able to increase the efficacy of chemotherapy treatments when used in combination with other drugs (12).
Moreover, a 2004 study showed that resveratrol may actually prevent carcinogen activation from working within your body or even be able to inhibit the growth of cancerous tumors themselves (13).
In a 1997 study, resveratrol was found to act as an anti-inflammatory and an anti-mutagen during carcinogenesis. It induced drug-metabolizing enzymes; inhibited cyclooxygenase and hydroperoxidase, which are enzymes responsible for inflammation; and induced human promyelocytic leukemia cell differentiation (14).
This means that resveratrol could either block the growth of cancerous tumors, or it could impede the growth and metastasis of existing cancers.
Despite its relative success at halting the proliferation of human cancer cells in vitro, as well as numerous clinical trials involving rodents, further human clinical trials still need to establish results (15, 16).
In addition, the research that has been done on humans often uses extremely high doses from supplements (17). There’s still a research gap to be filled in terms of everyday resveratrol intake.
3. Resveratrol can help lessen the effects of diabetes. With age, arteries become less flexible and stiffer, but that process is sometimes accelerated by diabetes, putting diabetic people at a higher risk of strokes, hypertension, and coronary heart disease.
Resveratrol may be able to slow down that aging process by activating a gene called SIRT1. In certain small scale studies, it improved aortic flexibility in diabetic people with preexisting high levels of aortic stiffness (18).
A 2011 study done on rodents found that resveratrol decreased blood glucose levels in animals with hyperglycemia as a result of increased intracellular glucose transport. It may also improve insulin action in some animals, or reduce insulin secretion in others (19).
It may even increase insulin sensitivity by enhancing adiponectin levels (20).
A systematic review published in 2017 found evidence that resveratrol supplementation could concretely benefit type II diabetes mellitus. Resveratrol could help glucose homeostasis and reverse insulin resistance in type II diabetes (21).
4. Resveratrol might help prevent or treat age-related diseases like Alzheimer’s. The same way that resveratrol targets the gene named SIRT1 to aid diabetic people, resveratrol could also be helpful for those who suffer from Alzheimer’s. When resveratrol activates this gene, it mimics a process called caloric restriction to prevent age-related diseases like Alzheimer’s. A 2017 study showed that resveratrol helped preserve the blood-brain barrier and modulate the central nervous system’s immune response (22).
Another prominent study from 2016 seems to indicate that resveratrol’s anti-inflammatory properties could also be a factor in reducing damage from Alzheimer’s and other diseases of the brain. Resveratrol increased levels of a compound linked to an adaptive immune response, which would remove neurotoxic proteins from the brain. It also strengthened the blood-brain barrier, which prevents proteins from entering the brain (23).
5. Resveratrol can help with weight loss. We already established that resveratrol can aid in preventing diabetes by regulating insulin levels. The fact is, resveratrol’s effect on the way your body absorbs and stores food could also be beneficial to those who are worried about their waistlines.
In animal trials, resveratrol was shown to help the body better regulate the storage of fat, reducing weight and adiposity in test animals (24).
6. Resveratrol can help fight obesity and its related disorders. Resveratrol was shown to activate genes that increase energy usage and mitochondrial activity, while deactivating genes that cause your body to store fat (25).
Furthermore, resveratrol literally stopped cells from producing fat and triggered their death. Resveratrol might also block certain fat-producing or fat-enabling enzymes, leading to a similar combative effect against obesity (26).
7. Resveratrol can also have a positive effect on gut health. Sometimes, the way your gut functions actually has an effect on your artery width and cardiovascular function. The microbiome, or the series of bacteria that flourish in your gut, play a large part in the way your body absorbs and stores food. By lowering bile production and increasing strains of certain bacteria, resveratrol balances your body’s digestive system out (27).
This brings a positive overall effect not only to what goes on in your stomach, but what goes on in your heart and blood vessels as well.
8. Resveratrol can help increase muscle mass. A 2015 study done on fish showed that resveratrol increased body mass and induced muscle growth (28).
Furthermore, it seemed to reduce oxidative stress on the fish’s muscles, which means quicker recovery time and less soreness.
9. Resveratrol may boost male sex hormones. In male rats, resveratrol increased testosterone and sperm count without any adverse effects. It activates the HPG – hypothalamic-pituitary-gonadal – axis that controls sex hormone release from the hypothalamus via the pituitary in the brain. By balancing the response to estrogen, resveratrol affects reproductive health in both men and women.
10. Resveratrol may reduce acne. In a clinical trial of 20 people with acne, a gel with resveratrol showed positive results over 2 months. It reduced acne severity by almost 70% and improved overall skin health by over 50% with no adverse effects. The team discovered that cosmetic products with resveratrol are stable and don’t degrade when kept in the fridge (at 4°C/40°F) (30).
11. Resveratrol may boost bone density, strength, and overall bone health. Resveratrol activates the fat-burning pathway (SIRT1), which blocks genes that increase fat storage (PPAR gamma). This epigenetic shift causes stem cells to develop into bone-building cells, which may boost bone health (31).
Resveratrol also synergizes with key bone-building vitamins like Vitamin D and vitamin K2 to protect the bones and increase their mineralization (32).
12. Resveratrol may help to relieve joint pain. Though resveratrol is well-known for its heart health benefits, there have been several studies demonstrating that it may also be a good option for those experiencing joint pain. Conditions such as arthritis have several medicinal options related to anti-inflammatory relief, however, some would prefer more natural options.
Arthritis can occur in several different forms, but each form can be identified through testing and symptoms that include pain, swelling, reduced range of motion, and infections. Currently, arthritis cannot be fully cured, and treatment is isolated to heating pads, NSAIDs, and prescription medication.
Resveratrol, however, has been tested in multiple studies indicating the anti-inflammatory properties found within the supplement may be useful for those experiencing chronic joint pain. In multiple studies, resveratrol has acted as an inhibitor of the cytokine protein which signals the brain to create an inflammatory response. (1)
While studies are still fairly preliminary, early signs indicate that the use of resveratrol as a supplement has a lot of benefits for those with chronic conditions.
Side Effects
1. At higher doses of 2.5g, resveratrol can cause nausea, vomiting, diarrhea and liver dysfunction in people who also have non-alcoholic fatty liver disease (33). At short term doses of about 1.0g, it doesn’t seem to have any negative side effects. In addition, based on clinical trials, resveratrol still seems to be safe even when taken in amounts up to 5.0 grams, which is quite a large amount for a supplement (and not one we’d necessarily recommend taking on a daily basis) (34).
2. Resveratrol does to some extent seem to prevent platelet aggregation, which is good for preventing coronary heart disease, but could also increase the risk of bruising or bleeding. People who already regularly take blood thinners, or who take NSAIDs like aspirin, ibuprofen or naproxen, might be at a higher risk for bleeding and/or bruising when combined with resveratrol because of the combined effects (35).
If you regularly take one or more of these drugs, you should consult with your doctor before supplementing with resveratrol on the side.
3. Resveratrol can also interact with certain niche kinds of drugs, though the effects aren’t yet well-studied. There are no notable mentions of interactions with other common, everyday drugs. Resveratrol is also known to interact with drug-metabolizing enzymes like Cytochrome P450 proteins, which could affect individuals who take drugs that also get metabolized by such proteins, like Tamoxifen, an established anti-breast cancer medication.
As it stands, it’s one of the most magical-sounding micronutrients that are a part of the conversation on supplements today. No major, long-term trials have said much about adverse effects. That said, there are most definitely some side effects, especially when resveratrol is taken in high does in supplement form as opposed to normally, through food and wine.
Recommended Dosage
The lower end of supplementation tends to be for cardiovascular health, insulin sensitivity, and longevity for somebody who is otherwise unhealthy is 5-10mg daily. For persons who are otherwise healthy, dosages between the range of 150-445mg have been used (with no clear indication for what is the optimal dose).
Supplementing for cerebral blood flow requires a dose in the 250-500mg range whereas supplementation for aromatase inhibition requires 500mg as well.
FAQ
What foods are high in resveratrol? It’s found in foods such as peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, and even cocoa and dark chocolate. The plants from which these foods come from, make resveratrol to fight fungal infection, ultraviolet radiation, stress, and injury.
What are the benefits of resveratrol? Resveratrol is part of a group of compounds called polyphenols. They’re thought to act like antioxidants, protecting the body against damage that can put you at higher risk for things like cancer and heart disease.
Does resveratrol increase testosterone? Yes, resveratrol has been shown to increase testosterone. One study concluded that blood testosterone concentration was improved by more than 50% following a 28-day period of resveratrol consumption.
Does Resveratrol help you lose weight? Research published in Nature showed that resveratrol protected mice from the harmful effects of a high-calorie diet, including heart disease, weight gain, and diabetes. Resveratrol appears to act on adiponectin, which is produced by our fat cells and helps us lose fat by improving our insulin sensitivity.
Which wine has the most resveratrol? Resveratrol is strongly associated with red grapes and the red wine made from grapes. Wines such as Malbec, Petite Sirah, St. Laurent and Pinot Noir have the highest resveratrol content. Malbec grapes have the thickest skin, and therefore the highest content of resveratrol.
Does resveratrol reverse aging? Researchers have also figured out which gene allows resveratrol to produce SIRT1, and believe that some drugs currently in clinical trials may be able to provide the same anti-aging benefits as well.
Does resveratrol increase estrogen? There is evidence from in vitro research that resveratrol might have estrogenic effects – it may boost the effects of estrogen in the body. Theoretically, resveratrol might have additive or antagonistic effects with herbs that have estrogenic activity.
Does resveratrol interfere with medications? Resveratrol can interact with blood clotting medications by making them less effective.
Does resveratrol lower cholesterol? Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and prevents blood clots.
Is resveratrol an anti-inflammatory? Yes, resveratrol can help to reduce inflammation. Resveratrol belongs to a group of compounds called polyphenols that are thought to act like antioxidants and protect the body against damage. It has long been considered a therapeutic agent for various diseases, including inflammatory diseases.
Is resveratrol good for your liver? Recent studies demonstrated that resveratrol has many therapeutic effects on liver disorders. It provides liver protection against chemical, cholestatic, and alcohol injury. Resveratrol can improve glucose metabolism and lipid profile and decrease liver fibrosis and steatosis.
Does resveratrol raise blood pressure? No, in fact, it does the opposite. Because of its antioxidant properties, resveratrol could be a promising supplement for lowering blood pressure.
Can resveratrol cause headaches? Resveratrol acts by enhancing endothelial vasodilator function, which has some professionals to suggest that resveratrol in red wine may be a cause of migraines.
Does white wine have resveratrol? White wine, made from the pulp of the grape but not the skin, contains no resveratrol.
Are resveratrol supplements necessary? No, though considered to be beneficial in many aspects, it is not a requirement that resveratrol is taken as a supplement. Those who do choose to take resveratrol, however, may find relief for multiple ailments such as joint pain, sleep deprivation, and possibly mood disorders.
Can resveratrol help prevent vision issues? Yes, there have been some studies indicating that resveratrol may be beneficial to those with macular degeneration and other visual disorders. Though these studies do not indicate that resveratrol can reverse the effects of already existing disorders, it could prevent the spread of these diseases and the formation of abnormal blood vessels.
Is resveratrol safe for children to supplement? Yes, in some cases. Resveratrol may be safe for use in children if used correctly and under the supervision of a medical professional. Resveratrol for children should be provided through a spray via the nostrils. This routine should last for a minimal amount of time and should not exceed 2 months. Though the risk of problems using resveratrol in children is extremely low, there is the possibility of detrimental effects on blood clotting or bleeding in those with existing disorders. As a result, parents must consult their pediatrician before beginning this treatment option.
What are some health benefits to keeping foods high in resveratrol in your diet? You can expect better cardiovascular health, less risk of heart disease, less risk of cancer, and protection against neurodegenerative diseases like Alzheimer’s.
Is resveratrol safe to use when pregnant? No, resveratrol is not considered to be safe for consumption by pregnant women. Though the documented risks for resveratrol continue to be minor, there is a largely unknown component. As a result, it is not recommended that pregnant women partake in resveratrol supplementation. While that is the case, pregnant women can obtain resveratrol from other natural sources.
Are there natural ways to obtain resveratrol? Yes, though it is available through the use of supplements resveratrol can be obtained through consuming a variety of foods. It can be chiefly through foods such as peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, and dark chocolate. In the event you have concerns regarding your resveratrol consumption, it is always recommended that you contact a trained physician.
Could resveratrol cause an allergic reaction? Yes, resveratrol could cause an allergic reaction for some users. Though with a history of severe allergic reactions should first consult a trained position before using resveratrol. If an allergic reaction occurs while using resveratrol, it is recommended that you cease consuming the supplement and consult a physician immediately.
What are the most commonly cited sources of resveratrol? Red wine and dark chocolate are the two most commonly cited sources of resveratrol. It can also be found in many nuts and berries, like blueberries, and cranberries. You can even find some resveratrol in your peanut butter.
Recap
You don’t need everything you eat to be rich in resveratrol, but keeping such foods as a regular part of your diet could have numerous positive health benefits. A simple glass of red wine at night or a bowl of grapes at work could be more than enough to give you the intake you need if you’re focused on staying healthy.
Even relatively high doses of resveratrol have been safe in clinical trials to date, so in most cases, you don’t have to worry unduly about overdosing on this micronutrient. Excessively high doses may cause nausea, vomiting, diarrhea and other side effects.
If you’re concerned about your resveratrol intake, however, or if you’re avoiding alcohol, you can supplement with it instead to reap the same kinds of health benefits. No matter what form you take it in, resveratrol has been connected to some truly stunning effects on health, so it’s well worth your time, effort and expense.
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