Resveratrol

Also known as: trans-resveratrol, 3,4',5-trihydroxystilbene

Grade B — Moderate Evidencepolyphenollongevity
100–500 mgWith fat-containing meal. Morning preferred.

Resveratrol is a polyphenol found in red grape skin, red wine, and Japanese knotweed that activates sirtuins (SIRT1) and AMPK, pathways associated with longevity and metabolic health. While animal studies showed dramatic lifespan extension, human trials have been more modest, with benefits seen primarily for cardiovascular markers, blood sugar regulation, and inflammation in metabolically unhealthy populations. Bioavailability is low, and trans-resveratrol is the preferred active form.

TL;DR: SIRT1 activator commonly combined with NMN/NR. Human evidence for metabolic improvement and cognitive support. Lipid-soluble — take with fat.

🧬Longevity❤️Heart Health🧠Cognitive Performance
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade B

Studies

3

Interactions

3

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

WarfarinModerate

Inhibits CYP2C9; may increase warfarin levels and bleeding risk

Statins (simvastatin, lovastatin)Moderate

CYP3A4 inhibition may increase statin levels

NSAIDsLow

Additive antiplatelet effects

Important Notes

  • Use trans-resveratrol form (cis-form is inactive)
  • GI side effects at >1g/day
  • Weak phytoestrogen — caution in hormone-sensitive cancers

Clinical Evidence (3 studies)

Resveratrol extended lifespan in obese mice

Baur JA et al. (2006) — Nature

Landmark animal study: extended lifespan and improved metabolic function

View on PubMed

Resveratrol improved metabolic syndrome markers

Timmers S et al. (2011) — Cell Metab

150mg improved metabolic syndrome markers in obese men; human RCT

View on PubMed

Resveratrol improved cerebrovascular function and cognition

Kennedy DO et al. (2010) — Am J Clin Nutr

Improved cerebrovascular function and cognitive performance in older adults

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Resveratrol.

Spermidine

Grade B

Autophagy inducer with strong epidemiological link to reduced all-cause mortality. RCT evidence for memory improvement in elderly.

🧬 Longevity🧠 Cognitive Performance❤️ Heart Health

Taurine

Grade B

Conditionally essential amino acid. Landmark 2023 Science paper showed it extends healthy lifespan in multiple species.

🧬 Longevity❤️ Heart Health

NR (Nicotinamide Riboside)

Grade B

NAD+ precursor with strong human RCT evidence for NAD+ elevation. Unique cardiovascular benefits: reduced arterial stiffness and blood pressure.

🧬 Longevity❤️ Heart Health

Related Supplements

Spermidine

Grade B — Moderate Evidence

Autophagy inducer with strong epidemiological link to reduced all-cause mortality. RCT evidence for memory improvement in elderly.

Omega-3 Fish Oil

Grade A — Strong Evidence

Essential fatty acids with strong evidence for cardiovascular and mental health. EPA-dominant for mood; triglyceride form for absorption.

Pycnogenol

Grade B — Moderate Evidence

Patented French maritime pine bark extract with 400+ published studies. Evidence for cognitive function, cardiovascular health, and skin aging. Contains procyanidins similar to grape seed extract.

Taurine

Grade B — Moderate Evidence

Conditionally essential amino acid. Landmark 2023 Science paper showed it extends healthy lifespan in multiple species.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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