Resveratrol
A plant polyphenol popular in anti-aging marketing, with unproven human benefits.
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What it is
Resveratrol is a polyphenol found in grape skins, red wine, and some berries. It generated excitement from laboratory and animal longevity studies.
How it works
Resveratrol is a polyphenol plants make under stress, found in grape skins and red wine. Interest exploded from lab and animal studies suggesting it activates 'longevity' pathways (like sirtuins) and mimics some effects of calorie restriction. The catch: it's poorly absorbed and rapidly metabolized in humans, and those dramatic animal findings haven't translated into proven human benefits.
What it's been studied for
Marketed for healthy aging, heart health, and antioxidant support.
What the evidence shows
Despite the buzz, human evidence for longevity or disease benefits remains unproven, and absorption is poor. Treat anti-aging claims with skepticism.
Who should consider it
It's marketed for healthy aging, heart health, and antioxidant support, and used by people drawn to its longevity reputation. Honestly, the human evidence doesn't yet justify strong expectations, so it's best approached with skepticism rather than as a proven anti-aging tool.
Amounts commonly studied
Studies use a wide range; absorption is a limiting factor, and no clearly effective human dose is established.
How to take it
Studies use a wide range, and no clearly effective human dose is established; absorption is the limiting factor. Trans-resveratrol is the active form, sometimes paired with absorption enhancers or taken with food. Given the uncertain evidence, modest expectations are warranted.
Forms & absorption
Trans-resveratrol is the active form; some products combine it with absorption enhancers.
Food sources
Grapes (especially the skins), red wine, peanuts, pistachios, and berries like blueberries and cranberries — all at low amounts compared with supplements.
Safety & interactions
Generally well tolerated at typical doses; high doses may cause digestive upset and can interact with blood thinners.
Myths & what it won't do
Myth: resveratrol is a proven anti-aging or longevity supplement. Reality: exciting animal data haven't held up as proven human benefits, and absorption is poor. Myth: a resveratrol pill equals the 'benefits of red wine.' Reality: you'd need enormous amounts of wine to match supplement doses, and the wine-and-health story is itself far from settled.
Common questions
- Does resveratrol actually extend lifespan?
- Not proven in humans. The longevity buzz comes from lab and animal studies that haven't translated into demonstrated human benefits.
- Is trans-resveratrol better?
- Trans-resveratrol is the biologically active form used in research; look for it, though absorption remains a limitation for all forms.
- Should I take it for heart health?
- The human evidence is weak. Well-established heart habits do far more than a resveratrol supplement.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Resveratrol
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Semba RD, Ferrucci L, Bartali B, et al. Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA Intern Med. 2014;174(7):1077-1084. View study →Note: In about 800 older adults followed for 9 years, resveratrol levels from diet were not linked to longer life, less inflammation, heart disease, or cancer.