Resveratrol

Resveratrol

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Summary

Resveratrol is a polyphenol found in grapes and berries with antioxidant and anti‑inflammatory actions. In adults, supplementation shows emerging benefits for vascular and metabolic markers; cognitive effects are preliminary and tend to be modest and cohort‑specific.

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Mental Clarity, Focus, and Energy

  • Indirect effects: Any changes in attention or energy are typically secondary to vascular, metabolic, or sleep improvements.
  • Effects accrue over weeks; not stimulant‑like.

Brain Health

  • Mechanisms: Activates sirtuin pathways (e.g., SIRT1), supports endothelial function and mitochondrial biogenesis, and may reduce neuroinflammation in models.
  • Human evidence: Small trials report signals in memory or mood domains, but outcomes are heterogeneous.

Gut Health

  • May modulate microbiota composition and reduce GI inflammatory signaling in early human work; GI tolerance improves with food and divided dosing.

Brain-Gut Axis

  • By improving endothelial and inflammatory tone and potentially shaping microbiota metabolites, resveratrol may indirectly support gut–brain communication.

Evidence Summary

Benefit Area
Evidence Quality
Effect Noted
Notes
Mental Clarity
Emerging
Small task gains in subsets
100–300 mg/day
Focus Enhancement
Emerging
Calm alertness via vascular support
Modest effects
Energy Support
Limited–Emerging
Indirect via vascular/metabolic effects
Not a stimulant
Brain Health
Moderate
Neurovascular and anti‑inflammatory support
Mixed human endpoints
Gut Health
Emerging–Moderate
Microbiome and GI markers
With food for tolerance
Brain–Gut Optimization
Emerging
Lower oxidative/inflammatory crosstalk
Early human signals

Typical Dosing Instructions

  • Standard dose: 100–300 mg/day trans‑resveratrol, consider divided dosing
  • Timing: With meals to reduce GI upset
  • Form: Trans‑resveratrol from reputable brands; avoid excessive doses without clinician guidance
  • Notes: Evaluate after 8–12 weeks

Safety Considerations

  • General safety: Generally well tolerated at typical doses
  • Common effects: GI upset or headache in some users
  • Contraindications and cautions: Potential interactions with anticoagulants/antiplatelets and CYP‑metabolized medications; avoid high doses in hepatic impairment
  • Populations: Limited pregnancy data; avoid unless clinician‑directed
  • Monitoring: Track mood, focus, GI tolerance, and any bruising/bleeding signs if combined with anticoagulants
 

References

  1. Resveratrol and vascular health: evidence from clinical studies and mechanisms related to gut microbiota metabolites, Frontiers in Pharmacology, 2024-03-18
  1. The Effects of Resveratrol Supplementation on Endothelial Function and Blood Pressures: Systematic Review and Meta‑analysis of RCTs, High Blood Pressure & Cardiovascular Prevention, 2019-07-01
  1. Usefulness of resveratrol supplementation in decreasing cardiometabolic risk factors: meta‑analysis of multinational RCTs, Archives of Medical Science Atherosclerotic Diseases, 2020-05-30
  1. Effect of resveratrol on metabolic syndrome components: systematic review and meta‑analysis, Reviews in Endocrine and Metabolic Disorders, 2019-05-07
  1. Effect of resveratrol supplementation on cognitive performance and mood in adults: systematic review and meta‑analysis of RCTs1, Nutrition Reviews, 2018-06-01
  1. Effects and safety of resveratrol supplementation in older adults: a comprehensive systematic review, 2024-01-01
  1. Potential Adverse Effects of Resveratrol: A Literature Review, International Journal of Molecular Sciences, 2020-03-18
  1. Resveratrol: Molecular Mechanisms, Health Benefits, and Potential Adverse Effects, MedComm, 2025-06-11
  1. Resveratrol Uses, Benefits & Dosage, Drugs.com, 2025-01-02