Apr 12, 2024

Have you ever reached for another glass of red wine and consoled yourself by saying, “Well, this is good for my heart?”

The decade-old belief that red wine is good for the heart stems from the science that red wine is rich in a compound called Resveratrol, which has a protective effect on the heart.

However, this "French Paradox" theory has been debunked by many experts. They believe the observed advantages in heart health, likely stem from other lifestyle factors, like exercise, prevalent in French culture.

Despite the red wine myth, resveratrol itself holds promise. This article dives into what resveratrol is, how to get it in your diet (beyond wine!), its potential health benefits, safety considerations, and recommended dosages.

What is Resveratrol?

Resveratrol is a natural polyphenol compound found in grape skins. It can also be found in fruits like berries and apples and in non-fruit sources like peanuts.

When found in supplements, resveratrol is often extracted from the root of Polygonum cuspidatum, also called the Japanese knotweed plant. Polygonum cuspidatum is a concentrated source of resveratrol.

Resveratrol is rich in antioxidant, anti-inflammatory, and even anticancer properties, which makes it very useful in managing many health conditions.

Potential Benefits of Resveratrol

Resveratrol has gained attention for potential health benefits, leading to the availability of resveratrol supplements in various forms, such as capsules, tablets, and powders.

Resveratrol supplements are made of high concentrations of resveratrol, much more than you can obtain in fruits or food.

Here are some of what research has to say about the benefits of resveratrol:

1. It helps lower cholesterol levels.

High levels of fat in the blood (cholesterol and triglycerides) have been linked to increased risk of heart disease and stroke.

Several studies suggest that resveratrol supplementation may help lower cholesterol levels, which may be beneficial for the heart, especially in people with diabetes.

In one study, researchers found that people with type-2 diabetes placed on resveratrol supplementation for more than 12 weeks saw a reduction in their low-density lipoprotein level, also known as bad fats.

In another research conducted on mice, researchers found that mice fed high-dose resveratrol had increased high-density lipoprotein, that is, “healthy fats.” The researchers also found that resveratrol reduces body weight and total cholesterol.

2. It can help slow down Alzheimer’s

The antioxidant effect of resveratrol has been found to boost cognitive function in people with neurodegenerative diseases, such as Alzheimer’s and Huntington’s disease.

Research also suggests that resveratrol has a neuroprotective effect on the brain of people with Alzheimer’s disease.

In one study involving about 30 patients clinically diagnosed with moderate to mild Alzheimer’s disease, researchers gave half of the patients a placebo (inactive pill) and the other half trans-resveratrol, which is the active form of resveratrol.

The above study suggested that resveratrol might help with Alzheimer’s by potentially reducing the build-up and harmful effects of a protein called amyloid-beta (often shortened to Aβ) in the brain. This protein is commonly found in the brains of people with Alzheimer’s.

The researchers also recognized the potential neuroprotective roles of resveratrol in treating moderate to mild AD.

3. It may be beneficial for people with diabetes

Some studies suggest that resveratrol supplementation, along with the recommended oral hypoglycemic agents (anti-diabetic medication), may help prevent the worsening of type 2 diabetes mellitus.

One study revealed that taking resveratrol supplements alongside diabetes medications might help slow down the progression of type 2 diabetes.

In another study, researchers found that people who used more than 100mg of resveratrol supplement had a significant improvement in their fasting blood sugar levels.

4. May help improve symptoms for women with PCOS

Recent research reveals resveratrol might have promising results in restoring hormone balance and fertility in women with polycystic ovary syndrome (PCOS). Women with PCOS have higher testosterone as well as high levels of insulin, which leads to infertility and type 2 diabetes. In a study published in in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, researchers found that women who received 1500mg of resveratrol saw an encouraging reduction in their testosterone and fasting insulin levels. Specifically, the researchers found that women who were given resveratrol supplement for about 3 months saw a 23% reduction in their total testosterone levels and 32% in their fasting insulin levels.

In another study, researchers found that combining resveratrol and inositol (a popular supplement recommended to improve ovulation in women with PCOS lowered testosterone levels and even helped some women with PCOS lose weight.

The researchers suggested this combination (resveratrol and inositol) might be helpful for overweight women with PCOS who don’t ovulate by improving their hormone levels.

5. May help promote good heart health

One of the properties of resveratrol studied most is its effect on the cardiovascular system.

Several studies show that resveratrol’s antioxidant properties can help reduce systolic and diastolic blood pressure in people with hypertension (high blood pressure).

Other studies found that resveratrol may protect against stroke. In one study, researchers found that rodents given resveratrol after a stroke had significantly reduced brain damage and improved behavioral recovery compared to those who received a placebo.

Researchers have also found that resveratrol may help reduce oxidative stress and stiffness in the artery, improving blood flow and protecting against heart disease.

6. May be beneficial in treating cancers

Animal and test-tube studies reveal that resveratrol supplementation may be beneficial in treating certain cancers like breast, prostate, ovarian, gastric, and endometrial.

Some research found that resveratrol may induce the death of cancer cells, a process known as apoptosis (programmed cell death).

Several studies also indicate that resveratrol is able to protect against UVR-induced skin cancer.

While more research is needed, some studies suggest resveratrol may be helpful alongside cancer chemotherapy. The study findings suggest that resveratrol has the potential to reduce the side effects of chemo and improve treatment results.

Dosage: How Much Resveratrol Should I Take?

Many available resveratrol supplements sold in pharmacies and supplement stores are found at doses ranging from 15mg to 600mg per capsule.

In one study, the researchers gave the participants up to 1000mg of resveratrol daily for six weeks. In another study, resveratrol was introduced at a dose of 500mg a day and then increased every three months until the research participants were taking 2000 mg a day to treat Alzheimer’s.

Some experts recommend taking resveratrol between 10–200mg daily. However, there is no specific recommended dosage of resveratrol. Follow the instructions that come with your resveratrol supplement and ask your doctor for advice, if in doubt.

Is Resveratrol Safe?

Resveratrol is generally considered safe and well-tolerated. Clinical trials show it is safe at a dose of up to 5g. However, the researchers noted that some people may experience adverse effects at high doses.

Some researchers also suggest that taking resveratrol in smaller amounts and over time might be more beneficial than taking a single high dose.

Despite the general safety profile of resveratrol, some studies strongly caution against its use in pregnant women due to concerns about fetal development. So, it is best to avoid resveratrol supplements if pregnant.

Potential side effects of resveratrol

Resveraterol supplements are generally well tolerated. However, consuming them in high amounts may lead to stomach problems. Some side effects you may experience using Resveraterol include nausea, abdominal pain, diarrhea, cramps, and passing gas.

Who should not use Resveratrol?

Do not use resveratrol supplement without first consulting your doctors if you have any of the following conditions:

Hormone-sensitive cancers like breast, ovarian, and prostate cancer
Bleeding disorders or taking blood thinning medication
Pregnant

Bottom line

There is evidence to suggest that resveratrol may be beneficial in arthritis, diabetes, Alzheimers, atherosclerosis, cancer, PCOS, and heart disease. However, it’s important to note that conclusive evidence for the effectiveness of resveratrol in treating or preventing the above disease is still limited.

When shopping for resveratrol, ensure you purchase from a reputable brand and use the recommended dosage by the manufacturer..