Resveratrol supplement: what human studies really show
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- Trans-resveratrol 200 mg capsules. Best for: Adults who want a modest, clearly labeled dose. See options on Amazon
- Trans-resveratrol 250 mg capsules. Best for: Buyers comparing similar single-ingredient products. See options on Amazon
- Resveratrol with quercetin. Best for: People who want a common two-ingredient combination. See options on Amazon
What resveratrol is
Resveratrol is a polyphenol found in grapes, red wine, peanuts, pistachios, blueberries and cranberries. MSK notes red wine is a natural source because it is rich in grape skins and seeds. Supplements come as tablets, softgels, capsules and powders.
Many supplements are made from Japanese knotweed (Polygonum cuspidatum). NOW Foods' Resveratrol, for example, uses a knotweed root extract providing 200 mg of trans-resveratrol per capsule, plus a small amount of grape seed extract.
What the research shows
| Claim | What MSK reports |
|---|---|
| Anti-aging, longer life | Seen in yeast cells; not shown in humans |
| Heart risk factors | No benefit in a meta-analysis; no drop in deaths in older adults |
| Memory | No significant effect in a meta-analysis or recent trials |
| Diabetes | Mixed; Cochrane review found insufficient evidence |
| Menopause symptoms | Improvement in one long-term trial |
Anti-aging. Resveratrol is marketed as anti-aging because it extended the life span of yeast cells. MSK says this has not been demonstrated in humans.
Heart. Early lab studies suggested it reduces LDL oxidation and platelet clumping, and wine or grape supplements are associated with lower heart disease risk. But a meta-analysis found no benefit of resveratrol supplements on cardiovascular risk factors, it did not lower all-cause death in older adults, and higher doses may raise some heart risk markers.
Brain. Resveratrol reaches the brain and affected some Alzheimer's markers in one trial, but a meta-analysis found no significant effect on memory or thinking, and recent trials in older adults found no cognitive benefit.
Metabolism. Diabetes studies are mixed, and a Cochrane review found insufficient evidence. It had no effect on insulin sensitivity in overweight adults, data on fatty liver disease are conflicting, and it did not improve exercise capacity in people with fatty acid oxidation disorders. Some studies in people with diabetes found benefits for bone density and SIRT-1, a protein involved in metabolism and inflammation.
Women's health. In a long-term trial in postmenopausal women, resveratrol improved chronic pain, physical menopause symptoms, circulation and well-being, with possible bone benefits. It did not reduce hormonal migraines in premenopausal women.
Side effects and interactions
- Stomach upset. MSK reports mild to moderate digestive symptoms and diarrhea at high doses of 2.5 and 5 g a day. NOW Foods notes digestive upset in some sensitive people and says to stop if it occurs.
- Blood thinners and antiplatelet drugs. Resveratrol blocks platelet clumping in lab studies and may raise bleeding risk, including with warfarin.
- NSAIDs. NOW Foods warns resveratrol may interact with many medicines, especially NSAIDs such as diclofenac.
- Liver enzyme drugs. In healthy volunteers taking 1 gram a day for 4 weeks, resveratrol changed several CYP liver enzymes that process many medicines.
- Carbamazepine. A resveratrol-rich knotweed supplement raised levels of this seizure drug in mice.
- Skin. A cosmetic cream containing resveratrol caused contact dermatitis in one reported case.
- Pregnancy and nursing. Consult a physician first.
Reading a resveratrol label
- Trans-resveratrol amount. Look for the mg of trans-resveratrol, not just the total extract weight. NOW Foods lists 400 mg of extract providing 200 mg of trans-resveratrol per capsule, taken once daily.
- Source. Japanese knotweed and grape are common sources.
- Mega doses. Products advertising 1,000 mg or more per serving go well beyond the 200 to 250 mg capsules many brands sell, and high doses are where stomach side effects appear.
- Blends. Many complexes add quercetin, NAD boosters, CoQ10 or turmeric. Each adds amounts and interactions to check.
Food sources
MSK says it is generally safe to eat foods with resveratrol, such as grapes, blueberries, cranberries, peanuts and pistachios. MSK also notes that herbal supplements are stronger than the amounts you get from food, so talk with your provider before taking a supplement.
What to look for when you buy
Trans-resveratrol 200 mg capsules
Best for: Adults who want a modest, clearly labeled dose
NOW Foods lists 200 mg of trans-resveratrol from Japanese knotweed per capsule, taken once daily.
Watch out: Interacts with blood thinners, NSAIDs and other drugs. Stop if it upsets your stomach.
See options on AmazonTrans-resveratrol 250 mg capsules
Best for: Buyers comparing similar single-ingredient products
Many brands sell 250 mg trans-resveratrol capsules with simple ingredient lists.
Watch out: Benefits in humans are unproven. Check the trans-resveratrol amount, not just extract weight.
See options on AmazonResveratrol with quercetin
Best for: People who want a common two-ingredient combination
Resveratrol and quercetin are often paired; see our quercetin guide for its separate evidence.
Watch out: Both have drug interactions, including with warfarin. Avoid mega-dose blends.
See options on AmazonQuestions people ask
- Does resveratrol slow aging?
- It extended the life span of yeast cells, but MSK says this has not been shown in humans.
- Is resveratrol good for your heart?
- A meta-analysis found no benefit of resveratrol supplements on heart risk factors, and higher doses may raise some risk markers.
- What are resveratrol side effects?
- Mild to moderate stomach symptoms and diarrhea at high doses, plus possible bleeding risk with blood thinners.
- How much resveratrol should I take?
- Follow the label. NOW Foods directs 1 capsule (200 mg trans-resveratrol) daily.
- Can I get resveratrol from food?
- Yes. Grapes, blueberries, cranberries, peanuts and pistachios contain it, and eating these foods is generally safe.
Sources
- Resveratrol: About Herbs (mskcc.org), Memorial Sloan Kettering Cancer Center
- Resveratrol 200 mg Veg Capsules (www.nowfoods.com/products/supplements/resveratrol-200-mg-veg-capsules), NOW Foods