Is resveratrol dangerous? We investigated.
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Leesduur: 5 min
Resveratrol is a powerful antioxidant with potential health benefits, but is it dangerous?
Although it occurs naturally in certain foods, it's often taken as a supplement in higher doses. This higher dosage makes resveratrol more effective, but what exactly does it do to your body? And are there any risks?
In search of answers, I delved into the science behind this promising substance.
Curious about what I discovered? In this article, I'll tell you all about the side effects, the ideal dosage, and drug interactions.
Resveratrol is a natural antioxidant and is completely safe at 100-500 mg per day. It may also offer several health benefits.
At higher doses (more than 1000 mg per day) stomach and intestinal complaints, dizziness or opposite effects may occur.
Consult a doctor if taking medication, as resveratrol may interact with blood thinners, diabetes medications, or immunosuppressants.
Table of contents
What is resveratrol and why should you take it?
Resveratrol is a natural antioxidant found primarily in the roots of Japanese knotweed. It's also found in red grapes, peanuts, cocoa, and berries, but in smaller quantities.
You might know it from red wine. Resveratrol became popular in the 1990s when it was discovered to be present in grape skins.
Since then, extensive research has been conducted on the potential benefits. Initial results are promising, but further evidence is still needed.
The benefits of resveratrol
Based on current research, resveratrol may:
- To contribute to the protection of healthy cells and tissues *
- Support healthy heart and blood vessels * (1)
- Good for blood sugar levels and insulin sensitivity * (1)
In addition, resveratrol is being investigated to determine whether it also affects us/our:
- Cholesterol levels
- Memory and mood
- Weight management
Side effects of resveratrol
Resveratrol is generally well tolerated, but side effects may occur at higher doses.
These are the most commonly reported:
- Stomach and intestinal complaints - Such as nausea, diarrhea or bloating
- Dizziness - Because resveratrol can affect your blood pressure
Good to know : You don't need to worry about the amounts you get from food, which are practically negligible. However, you do need to be careful with resveratrol supplements; it's easier to take more than is good for you if you don't know what you're doing.
The dosage in perspective
This brings me to the next question: What is the ideal dosage?
On the one hand, your supplement needs to contain enough resveratrol to be actually effective, but on the other hand, you don't want to take too much to avoid possible side effects.
What studies say about the right dose
There are no set guidelines, but studies indicate a safe dosage of 150 mg to 500 mg per day , without side effects.
Some examples:
- In a meta-analysis of 6 studies into the effect of resveratrol on blood pressure, it was found that a dosage of at least 150 mg per day supports healthy blood pressure.* (2)
- A meta-analysis of 11 studies examined the effect of resveratrol on CRP levels. Resveratrol supports healthy CRP levels, especially at doses of 500 mg per day or less. (3)
- Higher doses, from 1000 mg per day , are also well tolerated by most people, but can cause stomach upset or diarrhea in some.(4)
In addition, it has a so-called hermetic effect, which means that low doses are often beneficial, while high doses can have the opposite effect. (5)
More is not always better.
What to Expect in Supplements
Most resveratrol supplements contain 100 to 500 mg per dose . This is in line with the safe and most effective doses found in studies.
Taking too much
As I mentioned before, it's difficult to get dangerous amounts of resveratrol through food, as you'd have to consume huge amounts of grapes or red wine.
When using supplements, the situation is different: it is easier to take more than you need.
It's difficult to say exactly how much is too much, as everyone reacts differently. But based on scientific information, I would advise against taking more than 1000 mg per day .
Summary : It's important to always consider dosage in the context of your own body. Resveratrol supplementation is safe within the usual dosage range of 100-500 mg per day, but it's best to avoid taking higher doses. Firstly, because studies show that it usually doesn't provide any additional benefits, and secondly, because it can cause side effects.
In addition to the dosage, it is also important to take into account your current health conditions or medication use.
Potential risks of resveratrol (in combination with medications)
Always consult your doctor before starting resveratrol supplements if you are taking any medications.
Resveratrol can affect the functioning of certain enzymes in your body that help break down medications. This can make medications less effective or cause more side effects. (5)
And that can carry risks. Be especially careful with the following medication groups:
- Blood thinners - Resveratrol may enhance the effect of blood thinners, reducing blood clotting and increasing the risk of bleeding.
- Diabetes medications - Resveratrol affects blood sugar levels, which increases the risk of low blood sugar (hypoglycemia) when combined with diabetes medications.
- Immune suppressant drugs : Resveratrol's effect on the immune system may be problematic with drugs that suppress the immune system, such as those used in organ transplants or autoimmune diseases.
Conclusion: Is resveratrol dangerous?
No, resveratrol is safe and may even offer health benefits, such as antioxidant activity and blood vessel support.*
However, it is important to use it in normal dosages, usually between 100 and 500 mg per day, as recommended in studies.
At higher doses, side effects may occur and you may achieve opposite effects.
In addition, it is important to be careful if you are taking medications that affect blood clotting, blood pressure or your immune system, as resveratrol can inhibit or enhance their effects.
In such cases it is advisable to consult a doctor first.
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
- Zhu, X., Wu, C., Qiu, S., Yuan, X., & Li, L. (2017). Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutrition & Metabolism, 14(1). https://doi.org/10.1186/s12986-017-0217-z
- Liu, Y., Ma, W., Zhang, P., He, S., & Huang, D. (2014). Effect of resveratrol on blood pressure: A meta-analysis of randomized controlled trials. Clinical Nutrition, 34(1), 27–34. https://doi.org/10.1016/j.clnu.2014.03.009
- Shoura, SMS, Naghsh, N., Moslemi, E., Kavyani, Z., Moridpour, A.H., Musazadeh, V., & Dehghan, P. (2022). Can resveratrol supplementation affect biomarkers of inflammation and oxidative stress? An umbrella meta-analysis. Journal Of Functional Foods, 99, 105360. https://doi.org/10.1016/j.jff.2022.105360
- Salehi, B., Mishra, A., Nigam, M., Sener, B., Kilic, M., Sharifi-Rad, M., Fokou, P., Martins, N., & Sharifi-Rad, J. (2018). Resveratrol: a Double-Edged Sword in Health Benefits. Biomedicines, 6(3), 91. https://doi.org/10.3390/biomedicines6030091
- Shaito, A., Posadino, A.M., Younes, N., Hasan, H., Halabi, S., Alhababi, D., Al-Mohannadi, A., Abdel-Rahman, W.M., Eid, A.H., Nasrallah, G.K., & Pintus, G. (2020). Potential Adverse Effects of Resveratrol: A Literature Review. International Journal Of Molecular Sciences, 21(6), 2084. https://doi.org/10.3390/ijms21062084
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