Resveratrol

Updated June 29, 2026

Resveratrol is a polyphenol stilbene produced by plants under stress — UV exposure, fungal attack, mechanical damage. Red wine, grape skins, Japanese knotweed, and peanuts contain it in varying amounts, with knotweed being the most concentrated natural source. The interest from longevity researchers began in earnest when David Sinclair's lab at Harvard demonstrated in 2003 that resveratrol activates SIRT1, a NAD+-dependent deacetylase enzyme associated with caloric restriction-like responses, DNA repair coordination, and mitochondrial biogenesis. That finding launched a decade of intensive research.

The mechanism that makes resveratrol interesting is SIRT1 activation combined with AMPK upregulation — the same two pathways that caloric restriction and fasting engage. Activated SIRT1 deacetylates transcription factors that regulate inflammation, fat metabolism, and cellular stress responses. AMPK acts as an energy sensor that shifts cells toward repair and maintenance when nutrients are scarce. Together these pathways produce effects in animal models that include extended lifespan, improved insulin sensitivity, reduced inflammation, and protection against metabolic disease. Human translation has been more modest but not absent.

In human trials, resveratrol consistently improves markers of metabolic health in people with obesity, metabolic syndrome, or type 2 diabetes. Fasting blood glucose, insulin sensitivity, triglycerides, and inflammatory markers like CRP and IL-6 improve measurably. Cardiovascular effects are well-documented: improved endothelial function, reduced LDL oxidation, lower blood pressure in hypertensive subjects. Cognitive benefits are emerging from trials in older adults, with improvements in memory and attention linked to increased cerebral blood flow after supplementation.

Bioavailability is resveratrol's main challenge. It is absorbed rapidly but metabolised quickly by the gut and liver, resulting in low plasma concentrations after standard oral dosing. This has led to the development of micronised formulations, liposomal delivery, and combination products with piperine (black pepper extract) that improve absorption severalfold. Trans-resveratrol is the biologically active isomer — most good supplements specify this on the label. Standard dosing ranges from 250 to 1,000 mg per day, though meaningful effects in human trials often used 500 to 2,000 mg with enhanced formulations.

Resveratrol is generally well tolerated. High doses occasionally cause mild digestive discomfort. It has some oestrogen receptor binding activity at high concentrations, which is relevant context for anyone with hormone-sensitive conditions. Taken with a meal containing fat improves absorption substantially. This is general information, not medical advice.