Resveratrol is a plant compound derived from red grapes that has antioxidant-like properties. It’s also in red wine and grape juice.
Resveratrol is a supplement taken by many for its purported health benefits. The compound may have positive health effects, according to studies, including those on the brain and the cardiovascular system. And it could have some unintended consequences.
In this article, we’ll take a closer look at resveratrol and its potential health benefits, potential drawbacks, optimal consumption timing, and more.
Resveratrol is a stilbenoid, which means it consists of two phenol rings connected by an ethylene bridge, and it is a type of polyphenol.
More than 70 plant species contain it, mostly in the skin and seeds of red grapes. Under duress, plants produce antibiotic compounds known as phytoalexins, one of which is resveratrol. Phytoalexin is what allows plants to bounce back from damage caused by things like fungus and UV light.
The antioxidant properties of reservatrol aid the body in eliminating toxins.
The compound is rapidly metabolised by the human body. It has estrogenic, anticarcinogenic, and antioxidant properties and is fat-soluble. Consistently Dependable. Some of the positive effects of drinking red wine on health can be attributed to resveratrol.
Although resveratrol has many purported health benefits, these advantages are more often associated with the compound itself than the supplement itself. Here are some of the health advantages:
- free radicals are neutralised by the antioxidant effects
- the ability to fight cancer
- benefits to heart health
- effects that are neuroprotective
- ability to reduce inflammation
Studies have shown that resveratrol can improve lung function and protect ovarian health. Resveratrol significantly enhances glucose homeostasis, resulting in insulin resistance Insulin-target organs’ metabolism is controlled by sirtuin, which is activated by the hormone.
Further, resveratrol has shown promise as a treatment for a variety of medical conditions, including rheumatoid arthritis, male infertility, and testicular dysfunction.
Most of the above studies used animals, so more research is definitely needed. Human studies are needed to better understand the potential health benefits of resveratrol.
Others use resveratrol for a variety of conditions, despite even weaker evidence of the compound’s efficacy. Stomachaches, hepatitis, UTIs, and fungal diseases all fall into this category. Additional study is required to validate these assertions.
There are relatively few negative effects of resveratrol compared to its positive effects, but some research shows that it may act as a pro-oxidizing agent in the body (Trusted Source). Resveratrol may have pro-oxidant properties, which would cause DNA damage and oxidative stress in cells, rather than anti-oxidant properties, which would slow or prevent cell damage from free radicals.
Taking resveratrol in low doses for a short period of time usually doesn’t cause any negative reactions. However, the following adverse effects may occur at daily doses of 2.5 grammes (g)Trusted Source or more:
symptoms of nausea, vomiting, diarrhoea, and liver dysfunction.
Long-term clinical trials did not reveal any serious adverse effects, according to researchers.
One study participant who took 1.5 grammes of resveratrol daily for 6 months experienced fever and bicytopenia (low blood cell count) in 2016.
Grapes, wine, blueberries, cranberries, pomegranates, and juices containing these fruits are the most accessible sources of resveratrol for human consumption.
Supplemental resveratrol use has been documented, most commonly for the purpose of reducing blood pressure. Some of these supplements have resveratrol concentrations that are thousands of times higher than what one would find in food. Consistently Dependable.
Resveratrol dosage is still debated and not fully understood by medical experts.
Although clinical trials show that resveratrol doses up to 5 g per day are technically safe, taking more than 2.5 g per day is likely to result in abdominal side effects like cramping, flatulence, nausea, and more Trusted Source.
To better control blood pressure, resveratrol may be most effective when taken in doses of less than or equal to 0.15 mg, according to research published in 2015 in a reliable scientific journal.
There is no universally accepted dosage for resveratrol because of the wide range of individual responses to the supplement. A person’s doctor is the best person to advise them on the dose that will be both safe and effective for their health.
Grapes, certain berries, and other fruits and nuts all contain resveratrol as a naturally occurring compound.
It seems to have a lot of health benefits because it acts similarly to antioxidants in the body. The available evidence strongly favours its use for the prevention of cardiovascular disease and the control of hypertension.
Resveratrol can be taken as a supplement or incorporated into one’s diet. There is no firm consensus on the optimal resveratrol dosage, but taking too much of it could cause stomach problems.
It may be helpful to consult a physician, dietitian, or other medical professional when trying to determine the optimal dosage of resveratrol.
Resveratrol’s positive effects
Resveratrol is an antioxidant, so it may help your body perform a variety of daily processes and defend itself from illness.
Numerous studies have shown the potential benefits of antioxidants, such as anti-aging effects, anti-cancer effects, and more; however, there is still a great need for additional research into resveratrol specifically.
However, resveratrol has a number of features that could allow it to have these effects.
promotes health of the nervous system and cardiovascular system
Because of its antioxidant properties, resveratrol has been shown to reduce inflammation in the body.
In particular, it reduces inflammation in the brain and heart by acting as a barrier to keep blood vessels from being injured.
This suggests it may have cardioprotective properties, warding off heart attacks and strokes while protecting the brain and memory.
Zumpano compares antioxidants like resveratrol to “Saran wrap for your cells.” An additional layer of defence is provided by these lipids, which “wrap around the cell like a nice layer,” protecting it from compounds in the blood and the environment that might otherwise damage it.
Helps elevate “good” HDL cholesterol while lowering “bad” LDL
According to Zumpano, antioxidants are beneficial to more than one bodily function. Increased HDL cholesterol (the good kind) and decreased LDL cholesterol (the bad kind) are the results of a diet rich in antioxidant-rich foods (bad cholesterol). Everything from your cells and bones to your blood and organs is affected by the food you eat. According to Zumpano, “the greater the antioxidant content, the greater the protection the body has against disease and the greater the suppression of inflammation.”
Promotes blood flow and prevents clotting.
Polyphenols may also aid in preventing blood clot formation and enhancing the health of blood vessels. Moderate red wine consumption has been shown to lessen the risk of blood clots in the body. Therefore, the blood-thinning effects of polyphenols are amplified when combined with alcohol.
Adverse reactions to resveratrol may occur.
The risk of adverse effects from ingesting resveratrol is minimal. Tolerability up to 5 grammes per day is generally good. High doses have been linked in studies to gastrointestinal side effects like nausea, diarrhoea, and vomiting. Supplements are typically used to achieve these higher doses, which are not possible through diet alone.
What are the benefits of taking resveratrol?
Zumpano recommends consuming 1 gramme of resveratrol daily, stressing the importance of obtaining it from natural sources, in order to reap the benefits of resveratrol. However, taking resveratrol supplements may not be the best option because there is a risk of side effects from consuming too much of a good thing, which means that while drinking wine or grape juice is fine, taking the supplement may not be. You can never be sure you are getting the amount of resveratrol that a product claims to provide because supplements are not regulated by the U.S. Food and Drug Administration (FDA). In addition, it always pays off to take advantage of natural resources whenever possible.
According to Zumpano, “it is difficult to determine the amount of resveratrol that your body cannot absorb.” If you want to get the most out of your supplements, it’s best to get them from food rather than pills.