B
Grade B💊 150-500 mg daily🎯 4 primary uses🔗 3 synergies⚠️ Review warnings
Levels upHeart & Longevity+50 pts
Overview
Polyphenol from grapes activating longevity pathways. Sirtuin activator studied for cardiovascular and anti-aging benefits.
Primary Uses
LongevityCardiovascular healthAnti-agingInflammation
Frequently Asked About Resveratrol
How much Resveratrol should I take?
The typical effective range is 250-500 mg/day with fat. Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Resveratrol?
With food. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Resveratrol with food?
Yes, with fat.
What is the best form of Resveratrol?
Resveratrol + Pterostilbene Combination is generally the best-absorbed form (Combined with pterostilbene — a methylated analog with much better bioavailability and longer half-life). Cheaper forms exist but often deliver less usable Resveratrol per dose.
Does Resveratrol interact with medications?
Yes — known interactions include Blood thinners and CYP450 interactions. If you take any prescription medication, talk to your doctor or pharmacist before starting Resveratrol.
What does Resveratrol pair well with?
Resveratrol stacks well with Pterostilbene, Quercetin, and NMN/NR — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Resveratrol?
Resveratrol should be avoided or used with caution by people with Hormone-sensitive cancers (caution). Pregnant or breastfeeding women should consult a healthcare provider before use.
Compare Forms
4 formsDifferent chemical forms vary in absorption, side effects, and best use cases. Higher bioavailability scores indicate better absorption.
Trans-Resveratrol (≥98%)
HIGH 95The biologically active isomer — what virtually all studies use
Best for:Cardiovascular supportLongevity protocolsAntioxidant defense
💡 Poor oral bioavailability (~1-2%) — pair with fat or piperine.
✅ Pros
- • Active isomer
- • Most-studied form
- • Reasonable cost
⚠️ Cons
- • Low absorption — need higher doses
- • Quickly metabolized in liver
📝 Look for ≥98% trans-resveratrol on the label. Take with a fat-containing meal.
Resveratrol + Pterostilbene Combination
HIGH 100Combined with pterostilbene — a methylated analog with much better bioavailability and longer half-life
Best for:Maximum cellular effectLongevity protocolsDaily use
💡 Pterostilbene compensates for resveratrol's poor absorption (~80% vs ~1-2%).
✅ Pros
- • Synergistic action
- • Pterostilbene's longer half-life
- • More cellular signaling effect
⚠️ Cons
- • More expensive than plain resveratrol
- • Still limited human longevity data
📝 Best practical combination for longevity protocols. Common ratios: 250 mg resv + 50 mg ptero.
Liposomal Resveratrol
HIGH 90Phospholipid-encapsulated for higher absorption
Best for:Maximum oral bioavailabilityLower effective dose
💡 Several-fold higher than standard trans-resveratrol.
✅ Pros
- • Better absorption
- • Lower effective dose needed
⚠️ Cons
- • Premium price
- • Refrigeration often needed
📝 Worth it if you want high bioavailability without the pterostilbene combo.
Resveratrol Standardized from Japanese Knotweed
HIGH 85Most commercial resveratrol — extracted from Polygonum cuspidatum root
Best for:General useMost consumers (without knowing it)
💡 Same as trans-resveratrol since it's the source.
✅ Pros
- • Reliable supply
- • Lower cost than grape-derived
⚠️ Cons
- • Source matters less than purity — check trans-isomer percentage
📝 Source isn't the issue; standardization is. Look for ≥98% trans-resveratrol.
Dosage
Typical range
150-500 mg daily
Timing
With food
With food
Yes, with fat
Dose Tiers
Moderate
100-250 mg/day trans-resveratrol
Optimal
250-500 mg/day with fat
Therapeutic
500-1,000 mg/day
Upper Limit
GI upset above 1 g
Duration
Safe long-term
Special Populations
Longevity, cardiovascular focus
Research & Studies
Landmark clinical studies on Resveratrol. Each title links to a plain-English breakdown — what the study shows, what its limitations are, and how to read around them.
- Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans
30-day crossover RCT in obese men (n=11) found 150mg/day resveratrol improved mitochondrial function, insulin sensitivity, and reduced blood pressure — mimicking several caloric-restriction effects.
- Resveratrol supplementation gut microbiota and brain function: a systematic reviewKoushki M, Dashatan NA, Meshkani R · 2018 · Clinical TherapeuticsReview
Systematic review of resveratrol clinical evidence — modest metabolic benefits in obese/diabetic populations, uncertain anti-aging effects in healthy adults, generally well-tolerated up to 1g/day.
Browse all curated studies →
Mechanism of Action
- • Activates SIRT1 and AMPK
- • Anti-inflammatory
- • Cardiovascular protection
Evidence Quality
Evidence Grade B
Sirtuin activator; mixed human evidence
Safety & Contraindications
Serious Warnings
- • Estrogenic effects possible
Contraindications
- • Hormone-sensitive cancers (caution)
Common Side Effects
- • GI upset at high doses
Pregnancy & Breastfeeding
Avoid
Liver & Kidney Notes
Safe
Interactions
💊 Medications
- • Blood thinners
- • CYP450 interactions
🧪 Supplements
- • Works with pterostilbene, quercetin
🍽️ Food & Alcohol
- • Red wine is source
Stacking & Synergies
Pairs Well With
Avoid Combining With
Caution hormone-sensitive conditions
Best Goal Synergies
LongevityCardiovascular
Buying Guide
What to Look For
- • Trans form
- • Standardized extract
Standardization Markers
Trans-resveratrol %
Adulteration risk
Moderate
Practical Notes
- • Trans-form is active
- • Pterostilbene may be more effective
Tags
antioxidantpolyphenollongevitysirtuin
Top Products with Resveratrol
Highest-scored catalog products containing Resveratrol, ranked by our scoring engine.
Browse all Resveratrol products →
Related Guides
In-depth guides covering Resveratrol — protocols, comparisons, and use cases.
More in Antioxidant
Other ingredients in the Antioxidant category.
Alpha-Lipoic Acid (ALA)
Universal antioxidant working in both water and fat. Regenerates other antioxidants and supports blood sugar metabolism.
Astaxanthin
Astaxanthin is a carotenoid with potent antioxidant and anti-inflammatory properties, naturally present in krill and microalgae. It crosses the blood–brain barrier and may support eye, skin, and cellular health.
Broccoli
Broccoli powder is a whole-food derived ingredient rich in sulforaphane, glucosinolates, and polyphenols that support antioxidant and detoxification pathways. Evidence supports potential benefits for cellular health and inflammatory response, though most human research uses fresh broccoli or concentrated extracts rather than powder forms.
C60 (Carbon 60 Fullerene)
Spherical carbon molecule with potent antioxidant properties in olive oil. Controversial with limited human data despite promising rodent longevity studies.
Citrus Bioflavonoids
Plant compounds from citrus fruits that enhance vitamin C absorption and provide antioxidant, anti-inflammatory, and vascular support benefits.
CoQ10 (Ubiquinone/Ubiquinol)
Ubiquinol is the reduced, active form of CoQ10 that plays a critical role in cellular energy production via the mitochondrial electron transport chain and serves as a lipid-soluble antioxidant. It is more bioavailable than standard ubiquinone (oxidized CoQ10), particularly in aging populations.
Last reviewed: September 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, September). Resveratrol — Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/resveratrol
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.