The Best Resveratrol? Here's What to Look For
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Leesduur: 5 min
Resveratrol is known as the healthy substance in red wine. But before you open the bottle, there are better sources that give you the benefits without the hangover or other harmful effects of alcohol.
This powerful antioxidant is also found in certain foods such as blue grapes, walnuts, cocoa, sweet potato and peach.
To get an effective dose of resveratrol, you'd need to eat plenty of these foods. That's why supplements have been developed that offer a high concentration, so you can easily experience the benefits.
Resveratrol is a powerful antioxidant, best in trans-resveratrol form from Japanese knotweed, with a minimum of 200 mg per dose.
Studies suggest benefits for heart, blood sugar, weight, and possibly cognitive function, but more research is needed.
Follow the recommended dosage (100-350 mg), watch for drug interactions, and discontinue use if side effects such as stomach upset or headache occur.
Table of contents
Criteria for a good resveratrol supplement
If you're considering taking resveratrol as a supplement, it's important to keep a few things in mind. Not every supplement contains the correct form or an effective dosage.
These are the most important criteria:
- Extracted from natural sources – In nutritional supplements, resveratrol is often extracted from Japanese knotweed (also called Polygonum extract), as this plant naturally contains a lot of resveratrol.
- Contains the best form: trans-resveratrol – This is the most bioavailable form, which your body can absorb well.
- Sufficient dosage – An effective supplement contains at least 200 mg per dosage .
With these points in mind, it will be easier to choose a supplement that really works.
The best resveratrol supplement
Based on these criteria, I went looking for the very best resveratrol supplements available today.
#1 – Resveratrol Premium from Natural Performance
Resveratrol Premium contains trans-resveratrol from the natural Polygonum extract in a powerful, yet safe dosage.
The benefits:
- Contains trans-resveratrol
- Obtained from the natural Polygonum extract
- Effective dosage of 250 mg per 2 capsules
Resveratrol or trans-resveratrol?
There are two forms of resveratrol that are commonly mentioned: resveratrol and trans-resveratrol.
But what is actually the difference?
- Resveratrol is the general term for the substance.
- Trans-resveratrol is the active, most potent form available to your body. It's the most effective form.
Because trans-resveratrol is the most bioavailable and effective form, it is most commonly used in supplements.
So when choosing a supplement, it's good to check if it contains trans-reservatrol for best effectiveness.
What are the benefits of resveratrol?
Although the European Commission is still assessing which health claims may be officially recognised, scientific research suggests that resveratrol:
- Works as a powerful antioxidant - As an antioxidant, resveratrol helps protect healthy cells and tissues.
- Supports blood sugar levels* - Studies suggest that resveratrol may have an effect on blood sugar levels.
- Good for the heart and blood vessels* - Resveratrol could have a beneficial effect on your cardiovascular health.
There are also indications that resveratrol could offer benefits to our health in other areas, but more research is needed:
- Supports weight management*
- May affect cognitive functions such as memory
- May have an effect on cholesterol and inflammation levels
Good to know : (*) Health claim pending approval by the European Commission.
Is resveratrol dangerous?
No, resveratrol is not dangerous as long as you stick to the recommended amounts.
There are a few things to keep in mind, though:
- Dosage - Typically, a dosage of 100-350 mg per day is recommended (resveratrol from a natural source). However, higher doses may cause stomach upset or diarrhea.
- Medication use - Resveratrol may interact with certain medications, such as blood thinners and blood pressure medications. Consult your doctor if you are taking any medications.
- Pregnancy and breastfeeding - Although resveratrol is natural, it's best to be cautious with this supplement during pregnancy or breastfeeding. There isn't enough research in this area yet.
In short : If you consume resveratrol through food (e.g., grapes, berries, or nuts), it is virtually harmless. The risk is mainly with high doses via supplements. Therefore, it is always wise to follow the recommended dosage on supplements.
Potential side effects of resveratrol
Side effects may occur in some people, especially at higher doses.
Potential side effects include:
- Stomach complaints (abdominal pain, nausea or diarrhea)
- Headache
If you experience these symptoms, you can first try reducing the dosage. However, if the side effects persist, stop taking the supplements.
Resveratrol for weight loss
Resveratrol has gained attention in weight management research in recent years.
The initial results are promising, but it is important to emphasize that more research is needed to make definitive statements about its effectiveness.
Here's how resveratrol may impact weight management:
- Supports metabolism* - It can support healthy blood sugar levels (1). This can help the body use energy more efficiently.
- Supports insulin sensitivity* - There is evidence that resveratrol supports insulin function (2).
- Supports fat oxidation* - Some studies suggest that resveratrol is good for fat burning (3).
Good to know : Maintaining a healthy weight depends on several factors, such as diet, exercise, and genetics. Resveratrol can be a useful supplement, but it's not a miracle cure. It's also a dietary supplement, not a medication.
In short: Choosing the best resveratrol supplements
- Resveratrol is a powerful antioxidant with many health benefits, but the right dose and source are essential.
- Foods like blue grapes, nuts, and cocoa can be a good source, but to truly experience the benefits, supplements are often a more convenient choice.
- When purchasing resveratrol supplements, it is important to pay attention to the source (preferably Japanese knotweed), the correct form (trans-resveratrol) and sufficient dosage (minimum 200 mg per dose).
- Always use the recommended dosage and consult a doctor if you are taking medication.
- By paying attention to the right criteria, you can get the most out of your supplement and benefit from the many advantages of resveratrol.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Zhou, Q., Wang, Y., Han, X., Fu, S., Zhu, C., & Chen, Q. (2022). Efficacy of Resveratrol Supplementation on Glucose and Lipid Metabolism: A Meta-Analysis and Systematic Review. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.795980
- Liu, K., Zhou, R., Wang, B., & Mi, M. (2014). Effect of resveratrol on glucose control and insulin sensitivity: a meta-analysis of 11 randomized controlled trials. American Journal Of Clinical Nutrition, 99(6), 1510–1519. https://doi.org/10.3945/ajcn.113.082024
- Molani-Gol, R., & Rafraf, M. (2023). The anti-obesity effects of resveratrol on the 3T3-L1 adipocytes. International Journal For Vitamin And Nutrition Research, 94(3–4), 252–263. https://doi.org/10.1024/0300-9831/a000784
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