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Resveratrol

Antioxidant4 forms compared ↓

Also known as: Trans-resveratrol

B
Grade B
💊 150-500 mg daily🎯 4 primary uses🔗 3 synergies⚠️ Review warnings

Overview

Polyphenol from grapes activating longevity pathways. Sirtuin activator studied for cardiovascular and anti-aging benefits.

Primary Uses
LongevityCardiovascular healthAnti-agingInflammation

Compare Forms

4 forms

Different chemical forms vary in absorption, side effects, and best use cases. Higher bioavailability scores indicate better absorption.

Trans-Resveratrol (≥98%)

HIGH 95

The 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 100

Combined 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 90

Phospholipid-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 85

Most 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

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
PterostilbeneQuercetinNMN/NR
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

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.

Top Products with Resveratrol

Highest-scored catalog products containing Resveratrol, ranked by our scoring engine.

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Related Guides

In-depth guides covering Resveratrol — protocols, comparisons, and use cases.

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.