What Is Resveratrol?
Resveratrol is a phenolic compound known as a stilbene, produced by plants in response to injury, infection, fungal attack, or ultraviolet radiation. These protective compounds in plants can also offer health benefits to humans.
Most phenols, including stilbenes like resveratrol, are brightly colored, aromatic, and beneficial for health. Stilbenes are commonly found in berries and grapes and are known for their strong antioxidant properties, which help counteract the daily oxidative stress that damages cells.
Resveratrol, a specific stilbene compound, supports bone, cardiovascular, and liver health. It also promotes healthy aging, improves cognitive function, and helps normalize hormone production.
Types of Resveratrol
Resveratrol primarily exists in two forms: trans and cis. These forms are isomers, meaning they have the same number and types of atoms but are arranged differently. Cis and trans isomers have atoms joined in the same order but in slightly different geometric configurations. This difference makes cis isomers polar and water-soluble, while trans molecules are non-polar and fat-soluble. These properties affect their bioavailability, or the degree and rate at which your body absorbs them after digestion.
Trans-Resveratrol
Trans-resveratrol is fat-soluble and binds to lipoproteins, allowing it to easily cross cell membranes. However, it is metabolized and eliminated quickly, resulting in a bioavailability of around 25 percent, which is higher than that of cis-resveratrol.
Cis-Resveratrol
Cis-resveratrol, a double bond isomer of trans-resveratrol, is polar and water-soluble, making it less easily absorbed by the body. It is sometimes used as a filler in lower-quality supplements.
Dihydro-Resveratrol
This form is found in wine and is also produced in your gut after consuming trans-resveratrol. Probiotic microbes in your digestive tract metabolize trans-resveratrol into dihydro-resveratrol.
Resveratrol Health Benefits
Resveratrol is well-known for its positive effects on heart health, but it also offers numerous other health benefits. Let’s explore ten ways resveratrol promotes health and longevity.
Promotes Heart Health
You’ve probably heard that drinking red wine is good for cardiovascular health. Experts believe resveratrol is the ingredient responsible for this benefit. Resveratrol helps normalize levels of “bad cholesterol” (LDL), protecting against plaque buildup in arteries, which can lead to heart attacks or strokes. It also relaxes blood vessels, maintaining optimal blood pressure levels. As blood pressure and cholesterol tend to rise with age, resveratrol can help maintain heart health in older adults.
Protects the Brain
Resveratrol is considered a nootropic, enhancing memory and brain health. Unlike some antioxidants, trans-resveratrol crosses the blood-brain barrier, directly supporting neural health. It increases blood flow to the brain, delivering more oxygen, glucose, and nutrients, which helps maintain cognitive function. A study of 23 older adults showed significant memory improvements with resveratrol supplementation, along with better glucose metabolism.
Could Help With Weight Loss
Caloric restriction and fasting can promote longevity by putting the body into a defensive state. Resveratrol mimics these effects by stimulating adiponectin creation, a hormone that increases with caloric restriction. Adiponectin promotes metabolic and cardiovascular health, weight loss, lipid metabolism, and blood sugar regulation.
Promotes Healthy Aging
As an antioxidant, resveratrol counteracts damage from free radicals, which are responsible for age-related changes. Studies have shown that resveratrol reduces oxidative stress and inflammation. One study found that resveratrol supplementation reduced oxidative stress and inflammation in human volunteers over six weeks.
Promotes Healthy Testosterone Levels in Men
Resveratrol positively affects reproductive function in men, increasing blood testosterone levels and supporting normal fertility. This is beneficial for men of reproductive age and older men, as testosterone strengthens bones, increases muscle mass, and encourages a positive outlook.
Encourages Normal Estrogen Levels in Women
Resveratrol benefits women, particularly older women. At menopause, estrogen levels decline rapidly. Resveratrol supplementation can help stabilize and normalize estrogen and other hormones. A study of postmenopausal women taking resveratrol daily for 12 weeks reported improvements in estrogen metabolism and normal levels of SHBG (sex hormone-binding globulin), which helps the body use hormones more effectively.
Supports Liver Health
Resveratrol can protect the liver and promote normal liver function. It helps regulate oxidative stress, reduce inflammation, and prevent cell death in the liver.
Enhances Muscle Recovery & Exercise Performance
Resveratrol helps muscles recover quickly and makes workouts more efficient. It reduces oxidative stress from exercise, aiding muscle recovery. Resveratrol supplementation can also enhance exercise performance, as shown in a study where it improved treadmill running efficiency in rats by 21 percent and helped break down fat and strengthen skeletal muscle. It also improves muscle mass and regeneration in older adults, especially when combined with exercise.
Promotes Attractive Skin
Resveratrol shields the skin from environmental pollutants and UV rays. It has 17 times more antioxidant power than some popular anti-wrinkle creams. Resveratrol soothes redness and swelling, improves complexion, and boosts collagen production, smoothing out fine lines and wrinkles. It also inhibits the growth of harmful organisms on the skin, improving acne appearance.
May Soothe Sore Joints
Resveratrol’s antioxidant properties can support sore joints and offer relief. Studies have shown that resveratrol significantly helps people with knee discomfort and may stabilize cartilage affected by arthritis. It reduces inflammation in joints and may protect them from further damage.
Sources of Resveratrol
Resveratrol is found in several plant foods, particularly berries, and is available in supplements.
Food & Drink
Resveratrol is abundant in the skin of grapes, which is why it is found in wine, especially red wine. It is also present in other brightly-colored fruits and berries, such as blueberries, mulberries, cranberries, cocoa, dark chocolate, and pistachios. Itadori or Japanese knotweed tea is another source, though it can cause diarrhea and cramping. Only 25 percent of resveratrol from dietary sources is bioavailable due to quick metabolism.
Supplements
Resveratrol supplements typically contain higher concentrations of the compound, making more available to cells. Look for supplements with a higher concentration of trans-resveratrol, preferably 99 to 100 percent, as it is more easily absorbed and offers better health results. Many supplements come from Japanese knotweed roots, which contain emodin, a laxative. Fermented resveratrol from yeast is a better option, as it does not contain emodin. Resvida? is the most potent, purest, and most scientifically researched form of trans-resveratrol, with maximum bioavailability and no emodin.
Precautions & Side Effects
Resveratrol is generally safe for consumption with no serious adverse effects. However, higher servings or supplements derived from Japanese knotweed may cause mild to moderate gastrointestinal effects, including nausea, gas, and diarrhea. Resveratrol may interact with some medications, so consult your healthcare provider before taking supplements if you are on medication. Pregnant or nursing women should avoid resveratrol supplements, as their safety has not been thoroughly tested.
Points to Remember
Resveratrol is a powerful antioxidant found in the skin of grapes, berries, dark chocolate, and dietary supplements. Trans-resveratrol is the most effective form, easily crossing cell membranes and the blood-brain barrier. Resveratrol promotes vitality, wellness, and longevity, supporting brain health, increasing endurance, discouraging weight gain, and balancing hormones for both women and men. It also positively impacts heart health, protects the liver, alleviates joint pain, and improves skin appearance. The best resveratrol supplement is Resvida?, the purest and most scientifically researched form.
