Total Resveratrols
Also known as: Trans-resveratrol, 3,4',5-trihydroxystilbene, Resveratrol 98%, Resveratrol supplement, Resveratrol
Overview
Resveratrol is a polyphenolic compound primarily found in the skin of grapes, but it is also present in berries, peanuts, and other plants. Known for its potent antioxidant properties, resveratrol has garnered attention for its potential health benefits, particularly concerning cardiovascular health and anti-aging effects. As a dietary supplement, it is frequently used for improving endothelial function, lipid metabolism, and reducing inflammatory markers. Despite its limited bioavailability, numerous studies, including randomized controlled trials (RCTs) and systematic reviews, support its efficacy. Resveratrol is notably recognized as a phytoestrogen due to its structural similarity to estrogen, which may contribute to its biological activities and health benefits.
Benefits
Resveratrol supplementation has demonstrated several evidence-based benefits, particularly for cardiovascular and metabolic health. A notable systematic review reported significant improvements in endothelial function, with flow-mediated dilation (FMD) increasing by 1.43%, and reductions in inflammatory markers like ICAM-1. Furthermore, resveratrol has been shown to decrease waist circumference, hemoglobin A1c, and cholesterol levels, notably aiding individuals with obesity and diabetes. Although its impact on liver health is less conclusive, resveratrol exhibits overall metabolic benefits, showing effects within weeks to months, thus indicating its clinical significance.
How it works
Resveratrol functions through various biological pathways, mainly by reducing inflammation and oxidative stress. It enhances endothelial function and modulates lipid and glucose metabolism by activating SIRT1 and AMPK pathways. These actions contribute to better cardiovascular health and metabolic regulation while its antioxidant capabilities help scavenge free radicals, reducing cellular damage and promoting overall wellness.
Side effects
Generally well tolerated at moderate dosages, resveratrol can cause some adverse effects. Common side effects (occurring in more than 5% of users) include gastrointestinal issues such as nausea and diarrhea. Less frequent effects (1-5%) may include headaches and dizziness, while rare (<1%) reactions could be allergic or related to interactions with anticoagulants. Additionally, excessive doses (over 1,000 mg/day) may elevate alkaline phosphatase levels, especially in older adults. Individuals with bleeding disorders should exercise caution, and resveratrol should be avoided by pregnant or breastfeeding women due to insufficient safety data.
Dosage
The typical dosage of resveratrol for effective supplementation ranges from 100-500 mg per day, often divided into two to three doses. For cardiovascular benefits, a range of 250-500 mg per day is advisable, while metabolic health may benefit from 500-1,000 mg per day. While doses up to 1,000 mg are generally safe, higher amounts may increase the risk of side effects. Resveratrol is best taken with meals to enhance absorption, particularly in its bioactive form (trans-resveratrol). The inclusion of piperine has shown to improve absorption but is not a necessity.
FAQs
Is resveratrol safe?
Generally, yes. Resveratrol is considered safe at moderate doses. However, high doses may pose risks, particularly for older adults and those with liver issues.
When should I take resveratrol?
It is best taken with meals to improve absorption, ideally aiming for consistent daily intake.
What benefits can I expect?
Notable improvements in endothelial function, lipid metabolism, and glucose control can occur within weeks to months of consistent supplementation.
Can resveratrol treat diseases?
Resveratrol is not a cure-all but may support overall health in conjunction with a balanced diet and lifestyle modifications.
Are there any dietary restrictions?
While no specific dietary restrictions exist with resveratrol, maintaining a healthy lifestyle can enhance its benefits.
