Supplements The Health Benefits of Resveratrol Resveratrol offers anti-cancer, anti-aging, and heart healthy benefits By Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. Learn about our editorial process Updated on October 01, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Anisha Shah, MD Medically reviewed by Anisha Shah, MD LinkedIn Anisha Shah, MD, is a board-certified internist, interventional cardiologist, and fellow of the American College of Cardiology. Learn about our Medical Review Board Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Shereen Lehman, MS Fact checked by Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Print Art at its best!/Moment Open/Getty Images If you're a red wine fan, you have resveratrol to thank for its health benefits. Not only is resveratrol found in red wine, grapes, some berries, and peanuts, but it can be taken as a supplement as well. Resveratrol is a compound found in these plant foods that acts like an antioxidant in the body. Primarily found in the skins of grapes, red wine has a particularly high concentration of resveratrol. In supplement form, the extracts are derived from an Asian plant called Polygonum cuspidatum. Consuming resveratrol through food or supplements is linked to a number of health benefits including protecting brain function, lowering blood pressure, and lowering cholesterol. Most of the research done on resveratrol has been in animal and test tube studies using very high amounts. Of the human studies conducted, most have used the supplement form of resveratrol, which is in a concentrated form higher than you would get through food. While these results are promising, more research needs to be done on humans before recommending resveratrol supplementation for certain health conditions. The Importance of Phytonutrients for Your Health Resveratrol Benefits Resveratrol has been researched for benefits such as promoting heart health, lowering cholesterol levels, promoting brain health, and slowing cancer growth. It is important to note that there is limited research done in humans to make conclusive recommendations. Instead, most of the studies have been done on animals or in test tubes. Still, there may be benefit to taking a supplement and including foods high in resveratrol in your diet; but be sure to discuss the idea of supplementation with a healthcare provider first. Here are some of the potential benefits of resveratrol. But keep in mind more research needs to be done before these impacts can be verified. May Promote Heart Health Due its antioxidant properties, resveratrol has many heart health promoting benefits. Research shows that resveratrol plays a role in lowering blood pressure and cholesterol while nitric oxide helps blood vessels relax. It is thought that resveratrol helps the body to produce more nitric oxide, therefore, creating a blood pressure lowering effect. More research needs to be done to determine what specific dose of the resveratrol supplement is needed to assist in lowering blood pressure. 10 Diet and Lifestyle Changes to Boost Heart Health May Help Lower Cholesterol There also is evidence to suggest that resveratrol helps to lower cholesterol levels by blunting the effect of the enzyme that promotes cholesterol production. In one mouse study, the researchers fed the mice a high protein, high polyunsaturated fat diet in addition to giving them resveratrol supplements. At the end of the study, the mice's average total cholesterol levels decreased and their HDL or "good" cholesterol increased. It not possible to make recommendations for humans based on studies in mice, though. Polyphenols and Their Food Sources May Promote Brain Health Antioxidants and anti-inflammatory compounds are known to protect the brain and slow down cognitive decline and resveratrol is no exception. Many studies suggest that drinking red wine can slow age-related cognitive decline. One study examined the role the compound plays in setting off a chain of events in the body that protects the brain cells from damage. The study showed that resveratrol interferes with beta-amyloids, which are protein fragments that form plaques indicating the development of Alzheimer's disease. While these studies are promising, researchers are still unclear on how effective a resveratrol supplement is on brain health, which limits any conclusive recommendations for widespread use. 7 Foods That May Boost Brain Health May Slow Cancer Growth Additionally, resveratrol has been extensively studied in test tubes and animals for its potential role in helping to prevent and treat cancer, yielding mixed results. Resveratrol may inhibit cancer cell growth. It also may change gene expression in cancer cells to slow their growth, and interfere with the way hormones are expressed to prevent certain cancers from spreading. Much more research needs to be done in humans before any recommendations for human cancer treatment can be made. Fitness and Nutrition News Possible Side Effects There are no known side effects or allergic reactions to eating foods with resveratrol or taking supplements. If you are allergic to foods containing resveratrol—like grapes or wine—you may have a reaction. Resveratrol may be contraindicated in people with bleeding disorders taking anticoagulates, such as heparin or warfarin, as well as blood pressure medications, cancer treatments, and NSAIDs. Resveratrol also could interact with medications like blood thinners, blood pressure drugs, antidepressants, antiviral, antifungal, immunosuppressants and other supplements. Additionally, older research indicates that resveratrol blocks the enzyme that helps some compounds clear from the body, including blood pressure medications, anxiety medications, and immunosuppressants. This can cause these medications to build up to unsafe levels. Resveratrol supplements also are not recommended for children or individuals who are pregnant or breastfeeding. Always speak with a healthcare provider before beginning any supplements. Grape Nutrition Facts and Health Benefits Dosage and Preparation There is not enough conclusive evidence to determine a dosage recommendation for resveratrol supplements in order to gain health benefits. As with many supplements, resveratrol is not regulated by the Food and Drug Administration (FDA). Most supplements sold contain 250 to 500 milligrams, but this is a lower dose than is studied and what research has shown to be helpful. Some people may wonder if they should drink more red wine to gain additional health benefits. The American Heart Association continues to recommend limiting alcoholic beverages to one per day for women and two per day for men. You can certainly include food sources of resveratrol such as grapes, grape juice, peanuts, cocoa, and berries, to your diet, but amounts to achieve a health benefit are unknown. Peanut Nutrition Facts and Health Benefits What to Look For When choosing a resveratrol supplement, be sure to look for one that has trans resveratrol. This is the active ingredient that delivers health benefits. Also, look for a supplement that indicates it has been manufactured in an FDA registered facility observing Good Manufacturing Practice. Look for a seal that says it has been laboratory tested for purity and potency. Frequently Asked Questions What is trans-resveratrol? Trans-resveratrol is the active ingredient found in the resveratrol supplement. Resveratrol refers to the generic product name of the supplement or compound found in food. Resveratrol is found in different levels of purity where trans-resveratrol contains 99% of the active ingredient. Learn More: Benefits and Risks of Taking Dietary Supplements Which red wine has the most resveratrol? Malbec wine is the highest in resveratrol content because Malbec grapes have the thickest skin. Other red wines high in resveratrol are Petite Sirah, St. Laurent, and Pinot Noir. Learn More: Red Wine Nutrition Facts and Health Benefits When should I take resveratrol? Resveratrol is most commonly consumed in a small amounts through foods such as grapes, berries, and wine. Supplements can be taken at any time of day. Learn More: 10 Beautiful Berries You Should Be Eating What is pterostilbene? Pterostilbene is a polyphenol very similar to resveratrol. It contains a structural difference that allows more efficient metabolism by the body and it crosses cell membranes more easily. Scientists think that pterostilbene may be more potent than resveratrol while offering the same health benefits, but more research needs to be done. Learn More: Overview of Stilbenes in Plants 15 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Yang KR, Yu HC, Huang CY, et al. Bioprocessed production of resveratrol-enriched rice wine: Simultaneous rice wine fermentation, extraction, and transformation of piceid to resveratrol from Polygonum cuspidatum roots. Foods. 2019;8(7):258. Published 2019 Jul 15. doi:10.3390/foods8070258 Braidy N, Jugder BE, Poljak A, et al. Resveratrol as a potential therapeutic candidate for the treatment and management of Alzheimer's disease. Curr Top Med Chem. 2016;16(17):1951-1960. doi:10.2174/1568026616666160204121431 Gambini J, Inglés M, Olaso G, et al. 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Cancer Prev Res (Phila). 2010;3(9):1168-1175. doi:10.1158/1940-6207.CAPR-09-0155 American Heart Association. Limiting alcohol to manage high blood pressure. Salehi B, Mishra AP, Nigam M, et al. Resveratrol: A double-edged sword in health benefits. Biomedicines. 2018;6(3):91. Published 2018 Sep 9. doi:10.3390/biomedicines6030091 McCormack D, McFadden D. A review of pterostilbene antioxidant activity and disease modification. Oxid Med Cell Longev. 2013;2013:575482. doi:10.1155/2013/575482 By Rebecca Jaspan, MPH, RD, CDN, CDCES Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit