Resveratrol

Supplements · Antioxidants · Supplement, Typed Supps

The compound behind red wine’s health reputation — mostly overstated.

Stage by stage

Intake (Capsule): Absorbed relatively well initially.
Small intestine (Absorbed relatively well): Absorbed relatively well initially, before rapid liver clearance.
Liver (Cleared very quickly): Broken down and cleared by the liver very quickly, so blood levels drop fast.
Cardiovascular studies (Mostly animal/cell studies): Studied for cardiovascular effects, mostly in animal or cell studies rather than large human trials.

What the evidence supports

Improving blood pressure or other cardiovascular markers — limited evidence. Human trials are small and inconsistent, and its very poor oral bioavailability makes it hard to reach the blood levels that act in the lab.
Slowing ageing or extending lifespan — insufficient evidence. The famous animal and yeast findings have not translated into any human longevity evidence.
Evidence on Long-term safety at supplement doses — insufficient evidence. Trials are short; effects of years of high-dose use, including its mild oestrogenic activity, are untested.

Typical dose

150–500 mg daily, though trials have ranged much wider

Upper limit: No established UL; gastrointestinal upset becomes common above roughly 1 g/day

Timing

With food, standard dosing.

Time to effect

Hours: Blood levels rise then drop quickly given fast clearance.

Medication interactions

Anticoagulants and antiplatelets (warfarin, clopidogrel, aspirin, NSAIDs): It inhibits platelet aggregation in vitro and may add to bleeding and bruising risk. (moderate)
CYP3A4-metabolised drugs: It can inhibit CYP3A4, potentially raising blood levels of those medicines. (moderate)

Common myth

“Resveratrol supplements give you red wine’s benefits without the alcohol.” In reality: You’d need unrealistic amounts of wine to match supplement doses, and human evidence is far less established than lab studies suggest.

Food sources

Grapes — Fruit