Resveratrol

Resveratrol is a natural polyphenolic compound, specifically a stilbenoid and phytoalexin, found primarily in the skins of red grapes, berries, peanuts, and red wine. It is produced by plants as a defense mechanism against stressors such as fungal infections, ultraviolet radiation, and mechanical injury. In the supplement industry, it is most commonly extracted from the Japanese knotweed (Polygonum cuspidatum) due to its high concentration of the bioactive trans-resveratrol isomer.

Resveratrol works through several complex molecular pathways. Its most cited mechanism is the activation of Sirtuin 1 (SIRT1), an enzyme that regulates gene expression related to aging, DNA repair, and mitochondrial biogenesis. It also activates adenosine monophosphate-activated protein kinase (AMPK), which helps regulate energy metabolism and insulin sensitivity. Additionally, resveratrol acts as a potent antioxidant by neutralizing reactive oxygen species (ROS) and an anti-inflammatory agent by inhibiting the NF-κB pathway. It further supports vascular health by stimulating endothelial nitric oxide synthase (eNOS), which promotes vasodilation and improves blood flow.

Based on current clinical research, such as the 2024 systematic reviews in the International Journal of Molecular Sciences, a common and well-tolerated dosage ranges from 250 mg to 1,000 mg per day. Higher doses (above 1,000 mg) are often associated with gastrointestinal distress. For cognitive support, the 24-month RESHAW trial demonstrated that 75 mg taken twice daily significantly improved cognitive performance and cerebrovascular function in postmenopausal women. Due to its naturally poor bioavailability, users may consider micronized or liposomal delivery systems to enhance absorption. It is best taken with a meal containing some fat. Always consult a healthcare provider, especially if taking blood thinners, as resveratrol can have anti-platelet effects.