Resveratrol: What is it and what are the benefits?
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Leesduur: 6 min
Resveratrol has several benefits and has received a lot of attention in recent years, partly due to the so-called French paradox.
This intriguing phenomenon points to the fact that the French, despite their love of high-fat meals, have remarkably healthy hearts and blood vessels.
The red wine (rich in resveratrol) they drink daily is often cited as a possible explanation. But is the secret really in that glass of wine?
Resveratrol offers more than just an excuse to toast! In this article, you'll learn exactly what resveratrol is and what surprising health benefits it can offer.
Resveratrol is a powerful antioxidant found in red grape skins, with potential benefits for cell protection, cardiovascular health, and blood sugar control.
Trans-resveratrol is the best form of resveratrol. Research on resveratrol is still relatively small, particularly regarding cholesterol and cognition.
Choose a resveratrol supplement with trans-resveratrol and a good dosage (≥200 mg). Possible side effects include stomach upset and dizziness with high doses (>1000 mg).
What is Resveratrol?
Resveratrol is a powerful antioxidant belonging to the polyphenol group. These are natural plant compounds that help protect our cells from oxidative damage.
It is one of many polyphenols that can support the body in the fight against aging and cell damage.
What are polyphenols?
Polyphenols are a large group of plant substances that often have antioxidant properties.
Within this group there are several subgroups, such as the stilbenes, and resveratrol is an example of such a stilbene.
To summarize it briefly:
- Polyphenols - The large group of plant substances with antioxidant properties.
- Stilbenes - A subgroup within the polyphenols.
- Resveratrol - A specific stilbene, commonly found in red wine and grapes.
The effects of resveratrol
Resveratrol protects our cells from oxidative stress. You can compare this to a rust inhibitor that protects against the corrosion of iron.
Oxidative stress can occur in our bodies when there are too many free radicals and too few antioxidants to neutralize them. This can lead to cell damage and accelerated aging.
Adding resveratrol to your diet (through food or supplements) can help support your body's resistance to oxidative stress, especially when living an unhealthy lifestyle, including factors such as stress, poor diet, and excessive alcohol consumption.
Good to know : Your body also produces its own antioxidants, but an antioxidant-rich diet helps your body strengthen its protection.
The rise of resveratrol
Resveratrol was first discovered in 1940, in the roots of Japanese knotweed, a plant native to East Asia.
But it didn't really gain attention until the 1990s, when it was found in red wine and linked to the "French paradox."
Researchers noticed that despite their diets often being high in saturated fats (e.g., cheese, meat, and butter), the French had remarkably low rates of heart disease.
One of the main hypotheses often put forward is the consumption of red wine, which contains resveratrol.
Benefits of Resveratrol
Researchers have discovered a great deal about resveratrol since then. But despite promising results in lab and animal studies, the evidence in humans is still inconclusive.
So far, (trans)resveratrol has been shown to have the following benefits for our health:
- Contributes to the protection of cells and tissues* - As an antioxidant, resveratrol can help neutralise free radicals.
- Supports blood sugar levels* - Studies suggest that resveratrol is beneficial for blood sugar levels. The best results were seen with doses of 100 mg per day or more. (1)
- Supports healthy heart and blood vessels* - There is some evidence that resveratrol can help maintain healthy blood vessels. This may benefit blood pressure and indirectly contribute to overall heart health. (1)
Less clear are the effects of resveratrol on:
- Cholesterol levels - There are some indications that resveratrol may affect cholesterol levels, but the effects are small and further research is needed. It is not a cholesterol medication, but it may be useful as a support. (2)
- Inflammatory Values – This is mainly due to its antioxidant effect. (3)
- Cognitive Function - Some research suggests that resveratrol may benefit cognition, but results are mixed and further research is needed. (4)
- Weight Management - Resveratrol may contribute to weight management, but further studies are needed to confirm these effects. (5)
Good to know : (*) Health claim pending approval by the European Commission.
Side effects of resveratrol
Resveratrol is generally considered a safe dietary supplement, and side effects are rare.
However, it is important to follow the recommended dosage, as side effects are reported mainly at higher doses.
Below are some possible side effects:
- Nausea - In some cases, resveratrol can cause nausea. Taking the supplement after a meal often helps.
- Intestinal complaints - Such as diarrhea or bloating
- Dizziness - Because resveratrol can affect your blood pressure
Indirect side effects (drug interactions):
- Enhanced effect of diabetes medication - Resveratrol can lower blood sugar levels, especially when combined with diabetes medication. Consult your doctor if you have diabetes and are taking medication for it.
- Enhances the effect of blood thinners - Resveratrol can enhance the effect of blood thinners. Consult your doctor if you are taking blood thinners.
Food with resveratrol
Resveratrol is found not only in red grapes, but also in a number of other foods.
If you're looking for a natural way to add resveratrol to your diet, these are the richest sources:
- Walnuts (1.6 mg)
- Mandarin (1.1 mg)
- Sweet potato (1.0 mg)
- Red wine (1-2 mg per 100 ml, approximately 0.1-0.2 mg per 10 ml) *
- Peach (0.5 mg)
- Pure cocoa (0.5-1 mg per 100 g) *
- Grapes (0.1 mg)
- Peanuts (0.1 mg) (6)
(*) The amount of resveratrol in wine depends on the type of wine and the grape variety, and the amount in cocoa also varies depending on the percentage of cocoa in the chocolate.
Wine with the most resveratrol
Of the different types of wine, red wine contains the most resveratrol. This is because the skins of red grapes contain a lot of this substance.
Among red wines , Pinor Noir (French wine) contains the most resveratrol.
White wine has significantly less resveratrol, as the skins do not ferment.
- Red wine contains between 0.3 and 1.0 mg of resveratrol per 150 ml (about a glass), depending on the grape variety and maturation (e.g. Cabernet Sauvignon, Pinot Noir, Merlot).
- White wine contains less than 0.1 mg per glass, because the grape skins are not used.
Production and growing conditions also influence the content: wines from warmer climates often contain more resveratrol.
Buy Resveratrol
The amounts of resveratrol in food and wine are not high. To experience a faster and stronger effect, you can buy resveratrol supplements.
It is important to pay attention to a number of criteria, because not all resveratrol supplements are effective:
- Choose trans-resveratrol : This form is biologically more active and effective than cis-resveratrol. Resveratrol supplement packaging often lists which form of resveratrol it contains.
- Go for the purest supplements - Some supplements will indicate on the packaging that they have a high purity, for example "95% pure" or "100% natural trans-resveratrol.
- Carefully review the ingredients list - The best supplements contain as few fillers as possible, such as binders or artificial additives. Ideally, they should contain only trans-resveratrol, without any unnecessary extras.
- Pay attention to the dosage : Choose a supplement with at least 200 mg trans-resveratrol per dose for best results.
- Read the reviews : Read reviews and research the brand's reputation to assess the quality of the product.
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
- Li, Z., Liu, S., Liu, Q., Wang, M., Haedi, A. R., Zang, S. S., & Li, J. (2024). figure captionsEfficacy of resveratrol supplementation on lipid profile parameters: An umbrella of meta-analysis. Prostaglandins & Other Lipid Mediators, 175, 106903. https://doi.org/10.1016/j.prostaglandins.2024.106903
- 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
- Marx, W., Kelly, J. T., Marshall, S., Cutajar, J., Annois, B., Pipingas, A., Tierney, A., & Itsiopoulos, C. (2018). Effect of resveratrol supplementation on cognitive performance and mood in adults: a systematic literature review and meta-analysis of randomized controlled trials. Nutrition Reviews, 76(6), 432–443. https://doi.org/10.1093/nutrit/nuy010
- 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
- Xu, Y., Fang, M., Li, X., Wang, D., Yu, L., Ma, F., Jiang, J., Zhang, L., & Li, P. (2024b). Contributions of Common Foods to Resveratrol Intake in the Chinese Diet. Foods, 13(8), 1267. https://doi.org/10.3390/foods13081267
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