What Is Resveratrol?
Resveratrol is a natural phenolic compound known as a stilbene, which plants produce in response to harm like injury, infection, fungal attacks, or UV radiation. These protective properties benefit both plants and humans. Stilbenes, including resveratrol, are typically brightly colored and aromatic, offering significant health advantages.
You’ll find most stilbenes in berries and grapes. They provide strong antioxidant benefits, countering the everyday oxidative stress that damages cells. Resveratrol, specifically, supports bone, cardiovascular, and liver health while promoting healthy aging, cognitive function, and hormone balance.
Types of Resveratrol
Resveratrol primarily comes in two forms: trans-resveratrol and cis-resveratrol, which are isomers. Isomers share the same types and numbers of atoms but differ in structure. The geometric difference makes cis-resveratrol polar and water-soluble, while trans-resveratrol is non-polar and fat-soluble. This distinction affects their properties, including how well your body absorbs them, known as bioavailability.
Trans-Resveratrol
Trans-resveratrol, being fat-soluble, binds to lipoproteins, allowing it to easily cross cell membranes. However, it is metabolized and eliminated quickly, resulting in a bioavailability of around 25%, which is higher than cis-resveratrol.
Cis-Resveratrol
Cis-resveratrol, a double bond isomer of trans-resveratrol, is polar and water-soluble. This quality makes it less effective at entering cells and being utilized by the body.
Dihydro-Resveratrol
Found in wine and created in your gut after consuming trans-resveratrol, dihydro-resveratrol forms when probiotic microbes in the digestive tract metabolize trans-resveratrol.
Resveratrol Health Benefits
Resveratrol is widely recognized for its heart health benefits but offers numerous other impressive health advantages. Let’s examine ten ways resveratrol promotes health and longevity.
Promotes Heart Health
Resveratrol is the ingredient in red wine believed to benefit cardiovascular health. It helps normalize levels of “bad cholesterol” or LDL, preventing arterial plaque buildup that can lead to heart attacks or strokes. Additionally, resveratrol relaxes blood vessels, maintaining optimal blood pressure. This healthy antioxidant supplement can help you enjoy a heart-healthy life as you age.
Protects the Brain
Resveratrol is considered a nootropic, enhancing memory and brain health. Unlike some antioxidants, trans-resveratrol crosses the blood-brain barrier, directly benefiting brain cells. It increases blood flow to the brain, ensuring more oxygen and nutrients reach the brain, thereby supporting cognitive function. Studies have shown significant memory improvements among older adults taking resveratrol.
Could Help With Weight Loss
Resveratrol mimics the effects of fasting or calorie reduction, aiding weight loss by stimulating adiponectin production. This hormone promotes metabolic and cardiovascular health by regulating blood sugar levels and lipid metabolism. Essentially, resveratrol helps you lose weight and maintain normal blood sugar levels.
Promotes Healthy Aging
As an antioxidant, resveratrol reduces oxidative stress caused by free radicals, which are responsible for many age-related changes. Studies have shown that resveratrol can lower oxidative stress and inflammation in the body, contributing to healthier aging.
Promotes Healthy Testosterone Levels in Men
Resveratrol positively affects reproductive function in men by increasing blood testosterone levels. This improvement supports normal fertility, strengthens bones, increases muscle mass, and enhances overall well-being.
Encourages Normal Estrogen Levels in Women
Women, especially postmenopausal, can benefit from resveratrol as it helps stabilize and normalize estrogen levels. Studies have shown improvements in estrogen metabolism and hormone balance, which support heart and bone health.
Supports Liver Health
Despite being found in wine, resveratrol benefits liver health by reducing oxidative stress, inflammation, and cell death in the liver, promoting normal liver function.
Enhances Muscle Recovery & Exercise Performance
Resveratrol aids muscle recovery by reducing oxidative stress caused by exercise. It also enhances exercise performance by boosting endurance and improving fat metabolism. In older adults, resveratrol improves muscle mass and regeneration, especially when combined with exercise.
Promotes Attractive Skin
Resveratrol protects the skin from environmental pollutants and UV rays. It calms redness and swelling, boosts collagen production, and improves skin appearance. For those with acne, resveratrol can inhibit harmful organisms on the skin and soothe inflammation.
May Soothe Sore Joints
Resveratrol’s antioxidant properties can alleviate joint soreness and offer protection against further joint damage. Studies have shown significant improvements in knee discomfort among users.
Sources of Resveratrol
Resveratrol is found in several plant foods, particularly berries, and is available in supplements.
Food & Drink
You’ll find resveratrol in the skin of grapes, especially in red wine. Other sources include blueberries, mulberries, cranberries, cocoa, dark chocolate, and pistachios. It is also present in Itadori or Japanese knotweed tea, although it can cause gastrointestinal issues.
Supplements
Resveratrol supplements offer higher concentrations of the compound, with the trans form being more effective. Look for supplements with a higher concentration of trans-resveratrol, ideally 99-100%. Supplements derived from Japanese knotweed might contain emodin, causing digestive issues. Fermented resveratrol, derived from yeast, is a safer alternative.
Precautions & Side Effects
Resveratrol is generally safe and well-tolerated, but some may experience mild gastrointestinal issues. It can interact with certain medications, so consult your healthcare provider if you are on medication. Pregnant or nursing women should avoid it due to insufficient safety data.
Points to Remember
Resveratrol offers numerous health benefits, from promoting heart health to improving skin appearance. Found in the skin of grapes, berries, and dark chocolate, and available in supplements, trans-resveratrol is particularly effective due to its higher bioavailability. This nutrient supports overall wellness, encourages longevity, and helps manage age and lifestyle-related conditions. The most reliable resveratrol supplement is Resvida, known for its purity and extensive scientific research.
