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Resveratrol is one of my favorite supplements. I use this for increasing the amplitude of my circadian rhythm, increasing energy production and for anti-inflammatory effects.  Resveratrol makes me feel like I have excess energy.

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Introduction to Resveratrol

Resveratrol came to scientific attention during the mid-1990s. Since then, it has been touted by manufacturers  and examined by scientific researchers as an antioxidant (R), an anti-cancer agent, and a phytoestrogen. Commonly called “The French Paradox in a bottle.”

Resveratrol is a beneficial compound found in red wine that is associated with life extension and some of the health benefits in wine. It is produced in grapes as a defense against toxins, and is abundant in the skins.

What I Use

Resveratrol Snapshot

  • Longevity9.8/10
  • Inflammation9.5/10
  • Mood8.5/10
  • Cognition8.5/10
  • Energy9.7/10

Pros

  • Anti-aging and protects the brain.
  • Reduces risk for heart disease.
  • Anti-cancer and protects against radiation
  • Helps fight infections: bacterial, fungal, and viral.

Cons

  • Resveratrol binds to iron, so if you’re anemic that could be a problem.
  • Certain medications and nutritional supplements are contraindicated.
  • Taking over 5 grams may cause nausea or intestinal upset.

 

1) Resveratrol  is Anti-Aging

Resveratrol is effective in inhibiting or reversing some of the effects of aging like osteoporosis, sarcopenia, mental processes decline, etc…(R).

2) Resveratrol is Neuroprotective

Resveratrol appears to reduce seizures and hippocampal neurotoxicity in animal models (by suppressing kainate receptor signaling) (R).

Resveratrol acts on glial cells which are  involved in neurotransmission and it has been noted to increase glutamate uptake into glial cells (R).

Resveratrol induces the antioxidant enzyme, heme-oxygenase 1, which is linked to neuroprotection (R).

Lifelong supplementation of resveratrol may increase lifespan and delay bio markers of Alzheimer’s (by preventing beta-amyloid and tau protein aggregation) (R).

Resveratrol increases IGF-1 in the memory center (hippocampus) of the brain (R), which improves memory.

3) Resveratrol Contributes to Heart Health

Blood Pressure

Resveratrol has been demonstrated to reduce blood pressure in people at risk for heart disease (R).

Resveratrol has been investigated for its contribution to heart health after a meta-analysis first found a significant risk reduction associated with 1-2 glasses (150-300 ml) of wine daily (R).

Resveratrol helps heart health by inhibiting NADPH (in vitro) and by inducing eNOS (R).

Resveratrol is anti-atherogenic (reduces the formation of plaque in arteries) (R).

Resveratrol also attenuates Trimethylamine-N-Oxide (TMAO)-Induced atherosclerosis by regulating TMAO synthesis and bile acid metabolism via changing the gut microbiota (R).

4) Resveratrol Benefits Glucose Balance

Resveratrol has been shown to increase insulin sensitivity in obese people (150 mg daily) (R) and therefore helps with glucose metabolism.

Resveratrol can be useful in preventing and treating diabetes (R).

5) Resveratrol Combats Obesity

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Resveratrol can cause the death of fat cells (R).

Resveratrol can benefit weight loss by inhibiting fatty acid synthase, lipoprotein lipase and hormone-sensitive lipase (R).

Resveratrol enhances mitochondrial function (through SIRT1 activation of PGC 1alpha) (R), which can improve metabolism.

6) Resveratrol Helps Bones

Resveratrol increases bone cells by redirecting stem cells from becoming fat cells (R), which may increase bone health.

Resveratrol synergizes with Vitamin D for bone health (R).

7) Resveratrol May Prevent Cancer

Cancer

Resveratrol protects against liver cancer (in vitro) (R) and is being investigated for usage in liver metastasis prevention in humans (R).

It has shown promise on skin cancers when used on the body surface of mice (R).

Resveratrol is effective against esophageal cancer when ingested orally in rats (R).

Resveratrol can be used to prevent and treat breast cancer (R).

Resveratrol’s anti-cancer effects come, in part, from its regulation of the topoisomerase II enzyme (R).

Resveratrol inhibits the growth of Leukemia cells (R).

8) Resveratrol Helps With Liver Health

In animal models, resveratrol can help conditions in which bile flow is obstructed by inhibiting MMP-2 and MMP-9. (R)

Resveratrol prevents and improves Nonalcoholic Fatty liver disease (NAFLD) (R).

It prevents liver damage in sepsis (R).

 9) Resveratrol Helps Muscle Growth

Resveratrol has positive effect on muscle growth (R).

Resveratrol supplementation enhances aerobic performance (R).

10) Resveratrol Protects Against Radiation

Resveratrol has a good anti-radiation effect (at 100 and 300 mg/Kg concentration) (R).

11) Resveratrol Prevents Hearing Loss

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Resveratrol has a protective effect on noise-induced hearing loss (R).

Resveratrol also prevents toxicity of ear caused by cisplatin (a chemotherapeutic agent used to treat cancer) (R).

12) Resveratrol Increase Sex Hormones

High doses of Resveratrol can increase Testosterone.

Resveratrol could act as an Estrogen agonist or Estrogen antagonist (R).

13) Resveratrol Induces Autophagy

Consumption of resveratrol may be connected to autophagy induction (R).

14) Resveratrol for Acne Treatment

Resveratrol gel showed positive results in treatment of Acne in humans (R)

15) Resveratrol Helps Fight Infections

Antiviral activity of Resveratrol

Resveratrol inhibited herpes virus infection of ducks, geese etc. (R).

Resveratrol inhibited the Influenza virus (R).

Resveratrol has shown to inhibit the activity of Epstein-Barr virus (R).

Resveratrol has shown to inhibit Herpes simplex virus-1 and Herpes simplex virus-2 (HSV-1 and HSV-2) (R).

Resveratrol has shown to inhibit the Respiratory Syncytial virus in mice (R).

Resveratrol showed activity against Human Immunodeficiency virus-1 and was synergistic with decitabine (R).

Resveratrol also inhibited Varicella zoster and Enterovirus 71 (EV 71) (R).

Resveratrol inhibited African swine fever virus in-vitro (R).

Resveratrol with quercetin showed an inhibitory effect on Human meta pneumonia (hMPV) virus infection (R).

Resveratrol inhibited Human rhinovirus (HRV) and Cytomegalovirus (R).

Anti-fungal activity of Resveratrol

Resveratrol showed anti-fungal activity against Candida albicans (R).

Antibacterial activity of Resveratrol

Resveratrol showed antibacterial activity against MRSA in humans (Methicillin Resistant Staphylococcus aureus) (R).

Resveratrol showed antibacterial activity against E.Coli (R).

Resveratrol inhibited the growth of Propionibacterium acnes, the bacteria which causes acne (R).

Resveratrol had an antibacterial effect on Haemophilus ducreyi (R).

Resveratrol inhibited Arcobacter butzleri and Arcobacter cryaerophilusa (R).

16) Resveratrol Increases Sensitivity to Vitamin D

Resveratrol and SIRT1 make you more sensitive to vitamin D – it potentiates the vitamin D receptor (VDR) (R, R2).

Resveratrol potentiates VDR by (1) potentiating 1,25D binding to VDR; (2) activating RXR; (3) stimulating SIRT1 (R).

Other

Resveratrol decreases MAOA (strong) (R), which should help with depression.

Resveratrol prevents a high-fat diet decrease in Tregs (R).

Resveratrol inhibits mTOR in a unique way (R), which should benefit autoimmunity, cancer, and longevity.

Resveratrol activates AMPK (R).

When to Take Resveratrol

You must take resveratrol first thing in the morning.

What I Use Resveratrol For

I use resveratrol to improve circadian rhythm amplitude.  Increasing your circadian amplitude results in increased energy in the day time and increased tiredness at night.

When I take resveratrol first thing in the morning, I feel much more energetic that day.

Resveratrol increases circadian amplitude by increasing SIRT1.  I take it with Niagen NAD+.

Resveratrol Synergies

Resveratrol, when taken along with few compounds, shows enhanced functioning.

Since resveratrol increases SIRT1, taking with Niagen NAD+ will make it work more effectively, by increasing SIRT1 activity.

Resveratrol along with the phytonutrient Genistein roughly showed double their individual activity on fat metabolism (R).

Quercetin was also synergistic with Resveratrol in the protection of blood vessels (R).

Resveratrol, Genistein and Quercetin together showed further synergism, and low dosing of these three can provide cumulatively similar benefits at cheaper costs (R).

Resveratrols anti-cancer effects can be increased with co-ingestion of Indole-3-carbinol (R).

Resveratrol along with Curcumin has proven to be effective in an animal model of lung cancer (R).

Synergism between D-Glucaro-1,4-Lactone and Resveratrol has also been noted in preventing skin cancer occurrence when ingested orally (R).

Both Melatonin and Resveratrol also exert neuroprotection and anti-oxidative properties, which are enhanced when together (R).

In the presence of resveratrol, grape seed extract has significantly more drug activity in destroying cancer cells via the p53 pathway (R).

This synergism has also been noted in regards to preventing skin cancer in mice (R).

Resveratrol Works with Quercetin to Increase Its Effects

The combination of resveratrol and quercetin, a flavonoid from certain foods, can also have more health benefits. For example, they combine their effects together to inhibit colon cancer and increase cancer cell death (apoptosis) in human cell culture [R].

In rats, this combination also significantly reduced fat tissue. In contrast, resveratrol or quercetin alone did not have any effect on the fat tissue. The combination of resveratrol and quercetin is synergistic [R].

Dosage

Most supplements contain 50-500 mg of Resveratrol, but to get the dose equivalent in some animal studies people will have to consume 2 gm or more per day.

Many leading Resveratrol researchers believe that 5 mg of Resveratrol per Kg of body weight is the suitable amount for human intake.  So for a 150 pound person (68 kg), this translates to 340 mg of resveratrol per day (R).

I personally take about 500 mg of resveratrol (I’m about 70 kg), which equates to roughly 3 teaspoons or 15 gm of the liposomal form.

Some studies showed that taking 150 mg of Resveratrol once daily for 30 days significantly lowered sleeping and resting metabolic rate (R).

Resveratrol Effectiveness Depends on its Delivery

The delivery of resveratrol might influence its effectiveness on health.

In mice, scientists tested resveratrol’s effects when supplemented in a normal diet, a high-fat diet, and through a pump. They found that a high fat diet helped increase antioxidant levels and mitochondrial activity in the brain [R].

Meanwhile, a normal diet did not show these same effects. A high fat diet can help deliver resveratrol to different parts of the body and increase its effectiveness [R].

Food Sources of Resveratrol

Resveratrol can’t be found in meaningful concentrations in food.  However, here are some foods which have resveratrol:

Resveratrol is found in the skin of red grapes. The richest source of resveratrol comes from the red grapes of Spain (1.89 mg per five ounce glass) (R).

One cup of Boiled Peanuts contains 1.28 mg of Resveratrol.

Peanut Butter contains up to 13 mg per cup of Resveratrol.

Side effects

A study revealed that 500 mg tablets are well tolerated by healthy men and women (R).

In humans, up to 5 gm have been taken with no side effects outside of some nausea (R) and some intestinal upset (R).

Contraindications

Resveratrol binds to iron, so if you’re anemic that could be a problem.

If taking medications that change the liver such as Mevacor, Nizoral, Sporanox, Allegra and Halcoin avoid this supplement.

HIV protease inhibitors and immunosuppressants.

Antihistamines

Erectile dysfunction medications

Anti-viral or Anti-fungal medications

Herbal supplements St Johns Wort, Garlic, and Ginkgo biloba.

If taking any medications that slow blood clotting like Aspirin, Clopidogrel (Plavix), Diclofenac (Voltaren, Cataflam), Ibuprofen (Advil, Motrin), Naproxen (Anaprox, Naprosyn), Dalteparin (Fragmin), Enoxaparin (Lovenox), Heparin and Warfarin (Coumadin).

Resveratrol should be stopped at least two weeks before surgery.

Resveratrol Shows Conflicting Effects Based on Dosage Amount

https://www.ncbi.nlm.nih.gov/pubmed/21115559

Hormesis is when a chemical has harmful effects at high doses but can be beneficial at low doses. In various trials, resveratrol consistently showed hormetic responses, and opposite effects occur at low and high doses [R].

For example, at low doses in tumor cell lines, resveratrol increases estrogen activity (as an agonist) but stops estrogen activity at higher doses. At low concentrations, resveratrol can stimulate human tumor cell formation [R, R].

But in other diseases, low doses of resveratrol protects our health. It can benefit patients that have heart disease, osteoporosis, and Alzheimer’s. However, high doses can potentially be harmful [R].

People who take resveratrol for its health benefits need to be careful with their dosage [R].

 Technical Information on Resveratrol

Anti-oxidant activity:

Resveratrol induces Super oxide Dismutase (SOD) (R).

Resveratrol increases Glutathione peroxidase (R).

Resveratrol induces Heme-oxygenase 1 (R).

Resveratrol induces Catalase (R).

Resveratrol decreases iNOS (R).

Resveratrol decreases Myeloperoxidase (R).

Resveratrol induces Heme-oxygenase 1 (R).

Resveratrol increases Glutathione reductase (R).

Resveratrol increases the activity of NRF2 (R).

Resveratrol decreases NADPH oxidase (R).

Resveratrol decreases Lipid peroxides (R).

Anti-inflammatory activity:

Resveratrol inhibits cyclooxygenases and lipoxygenases (R).

Resveratrol inhibits the NF-kB pathway (R).

Inhibits HMGB1 (R).

Resveratrol inhibits STAT3 and STAT5 (R).

Activities related to Cardiovascular disease prevention

Resveratrol stimulates Endothelial nitric oxide synthase (eNOS) (R).

Resveratrol increases PON1 (R).

Resveratrol inhibits PDE (R)

Longevity/Anti-aging

Resveratrol is an activator of SIRT1 (R).

Antimicrobial activity of Resveratrol

Resveratrol regulates PML-NBs (R).

Resveratrol inhibits DNA gyrase (R).

Resveratrol induces ROS (Reactive Oxygen Species) (R).

Resveratrol and Hormonal effects

Increases the activity of Steroidogenesis acute regulatory protein (StAR), which increases hormone production.

Activities related to Neurological disease/Alzheimer’s

  • Resveratrol downregulates Poly ADP-ribose (R).
  • Resveratrol increases Glucose 6 phosphate dehydrogenase (G6PD) (R).

 

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14 COMMENTS

  • Shane R Watts

    Hi Joseph,

    I read the study that says Resveratrol blunts cardiovascular benefits from lets say, weight training and cardio on a treadmill. But this study was also of men in their mid 60’s… I am 35.

    I would love to try this supplement but am now worried that the heart health benefits of weight training and cardio would decline in the process. Thus, my heart health would decline…

    Any thoughts would be appreciated!!!!

    Thank you!!

  • calebruddb

    Resveratrol Inhibits TGF-b1 expression and air remodeling in asthma https://www.ncbi.nlm.nih.gov/pubmed/27826959

  • TH

    Do you still consider resveratrol to be an effective way to increase nad+? I see you’ve only mentioned it’s sirt1 increasing effects here

  • marianoatento

    Here is an articule on Resveratrol by the Linus Pauling Institute.http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/

  • Raquel

    Joe,
    How much Risverotrol would you recommend taking for someone with severe and chronic EBV? I’m having trouble finding articles on the benefits of Resverotrol when comes to EBV. Found some blog and all the folks were saying it was helping.

    I’m torn between trying Res or Low Dose Naltrexone first. Thoughts? My inclination is the Res cuz maybe less side effects (?)

    Thanks!

    1. enetty

      Use reserve with jeunesse that product is good

  • Max

    Japanese knotweed is excellent source of resveratrol & used in many herbal Lyme protocols.

  • anna burns

    I have a bone marrow abnormality that causes immune deficiency. I wonder if the resveratrol would have any beneficial affect on bone marrow.

  • anna burns

    Does resveratrol increase mitochondrial production? Is that why you get more energy when you take it?

    1. Joseph M. Cohen

      Yes

  • Relentless

    Also what do you think of the studies that show resveratrol totally negates any gains in fitness by aerobic training and also inhibits muscle growth after weight training? (They are very obviously pointed out on the examine.com article)

    1. Joseph M. Cohen

      I don’t know what to make of it, but I like the way I feel on it.
      http://www.ncbi.nlm.nih.gov/pubmed/23878368

      1. Relentless

        My theory has just been to take it on resting days/days you dont exercise or take it in the morning and exercise at like 5pm or so. Idk how long it lasts in the body but i highly doubt it will negate it to a big degree when split like that.

  • Relentless

    Ive taken it with Allegra for weeks, is it bad for the liver?
    Also does it have contradictions with whole food garlic?

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