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Resveratrol has become one of the most popular anti-aging supplements in recent years. At first, Resveratrol was hailed for its potential cardiovascular benefits after it was discovered that grapes and, therefore, red wine are a rich source of it.
More recently, the attention has turned to Resveratrol as a potential agent in the fight against aging. Longevity scientists have shown that Resveratrol has the ability to activate Sirtuins which are proteins that repair cell DNA, modulate inflammation, and extend cellular lifespan.
As a result, the interest in Resveratrol supplements is soaring and there are many brands to choose from. With so many choices, it can be hard to decide which one is most suitable for your goals. In this article, we review the best resveratrol supplements by taking into account their purity, quality, and effectiveness.
Top 5 Resveratrol brands
# 1 OMRE
OMRE offers a premium Resveratrol supplement that contains 500mg at 98% purity which means the dose you see on the label, is what you get.
In addition to this, they’ve also added BioPerine®, a purified form of black pepper extract known for increasing bioavailability. Furthermore, this supplement also contains 500mg of NMN which is a potent longevity ingredient.
In terms of quality, OMRE does not cut any corners. They manufacture their supplements in the USA and also carry out 3rd party testing which means each batch is analyzed for dose, purity, and contamination.
They also avoid artificial additives like magnesium stearate and silicon dioxide, opting for rice flour (Nu-FLOW®) instead. Overall, OMRE is a premium quality brand that has covered all angles.
Resveratrol dose & purity: 500mg at 98% purity
- Made in the USA
- 3rd party tested
- Also contains 500mg NMN and 5mg Bioperine for superior absorption
- No artificial fillers or additives
# 2 Life Extension
Life Extension is one of the best-known longevity brands producing an array of supplements designed to support a healthy lifestyle. Their Optimized Resveratrol Elite contains a lower dose of Resveratrol, but this is boosted by the fact that it’s wrapped in hydrogel coating to improve bioavailability.
This product also contains Bio-Quercetin, another well-researched longevity ingredient to boost overall impact. All of this is packed into a single capsule which makes it an ideal choice for those that are looking to reduce their daily pill burden.
Resveratrol dose & purity: 222mg at 18% purity
- Also contains 9mg of Bio-Quercetin
- Made in the USA
- Single capsule serving
- Strong brand reputation
- Lower dose of Resveratrol
# 3 Thorne
Thorne’s ResveraCel® contains a premium anti-aging blend. Not only does it contain a 150mg dose of Resveratrol, but it’s also packed with other research-backed longevity ingredients such as Nicotinamide Riboside (NR), Quercetin, and Betaine anhydrous (trimethylglycine).
For those of you that know a thing or two about anti-aging supplements, you’ll be familiar with all the top ingredients that Thorne has packed into their resveratrol supplement. Furthermore, Thorne is free from additives and fillers.
Resveratrol dose & purity: 150mg (purity not stated)
- Reputable brand
- Added NR, Quercetin, and Betaine anhydrous
- No additives
- All-in-one anti-aging supplement
- Resveratrol purity not stated
# 4 Renue
Renue’s Resveratrol supplement is provided in liposomal format. In essence, Resveratrol is wrapped in liposomes (fat spheres) to increase it’s absorption.
One of the main problems with Resveratrol is that it’s fat-soluble and therefore poorly absorbed from the gut. Renue has utilized innovative technology to get around this issue.
Although the Resveratrol dose is relatively small, the superior absorption will mean that this product still provides an effective dose.
Resveratrol dose & purity: 125mg at 98% purity
- Liposomal Resveratrol
- Good value for money
- Single capsule serving
- No artificial additives
# 5 Pro Health Longevity
Pro Health has been a supplement maker since 1988 so they know what it means to make high-quality supplements. Their resveratrol supplement doesn’t disappoint either. With 500mg of Resveratrol, 500mg of NR, and 200mg of Trimethylglycine, this supplement really packs a punch.
It’s made in the USA in a GMP-certified facility and also 3rd party tested. In other words, they’ve ticked all the boxes when it comes to quality assurance.
Resveratrol dose & purity: 500mg (purity not stated)
- Expert brand
- Made in the USA
- Added high dose NR a Trimethylglycine
- 3rd party tested
How to choose a Resveratrol supplement
On your hunt for the best resveratrol supplement, there are really only a few things that you need to be aware of. Ignore all the fancy packaging and marketing tactics, it’s all about the following factors:
1. Purity & dose
Resveratrol largely comes in three different purities. This cause a lot of confusion but it will be easy to understand once you know what you’re looking for. The three purities include:
- whole root extract (sometimes called organic root extract)= unknown purity. This is where the plant is used in its whole form, crushed down, and put into capsules. The amount of Resveratrol in a whole root extract can vary greatly from batch to batch. That’s because the Resveratrol quantity is totally dependent on the conditions the plant was grown, the quality of the soil, and the climate.
- 50% purity = 50% purity is where the whole root extract is standardized to contain at least 50% Resveratrol by weight. In other words, it’s purified so that half of the weight is Resveratrol. For example, 500mg of 50% Resveratrol will provide 250mg of Resveratrol (although the brand may market the dose as 500mg, in reality, if the dose is 50% of this)
- >98% purity = This is the highest purity of Resveratrol on the market. It essentially means that almost all of the dose contains Resveratrol. For example, if a supplement contains 500mg of 98% purity Resveratrol, it means you will get somewhere between 490-500mg of Resveratrol per dose.
In summary: 500mg of 98% Resveratrol = 1000mg of 50% Resveratrol
So when you are comparing resveratrol supplements, you have to look at the dose and the purity together. Lots of brands will market huge doses of “Resveratrol”, but in actual fact when you look at the label, you’ll see it’s a 50% or unknown purity source. Therefore, you need to ignore the overall dose and calculate the real dose.
The top Resveratrol brands will contain a dose of around 250mg – 750mg of Resveratrol (98% purity). This is equivalent to 500mg-1500mg at 50% purity.
If you examine the supplement facts table closely, you may notice that a few “other ingredients” are listed. These ingredients are called flow agents. As the name suggests, they support the flow of ingredients through large machines into the capsules.
Magnesium stearate and silicon dioxide are the most popular flow agents around. But nowadays, the best resveratrol brands will use a natural flow agent like rice flour.
What is the downside of Resveratrol?
The main downside of Resveratrol supplements is that it’s very poorly absorbed from the gut. Resveratrol is fat soluble which means that if taken on an empty stomach, only a fraction is actually absorbed.
As a result, the best Resveratrol brands have considered this issue and found ways to enhance absorption,
Here are some ways to get around the issue of resveratrol’s poor absorption:
- Piperine: Piperine is extracted from black pepper extract and is a well-known bioavailability enhancer. Studies suggest it can increase the absorption of resveratrol by over 13x.
- Micronized Resveratrol: Micronization is the process of reducing the average diameter of a material’s particle size. In other words, Resveratrol is broken down into a smaller size which enhances its absorption through the gut.
- Liposomal Resveratrol: This is where Resveratrol is wrapped in a phospholipid sphere. This sphere is called a liposome and is essentially a tiny ball of fat that encapsulates Resveratrol. This allows fat-soluble molecules to be absorbed easier.
The best way to improve the absorption of resveratrol is to take it with food containing fat. In addition to one of the forms mentioned above, you’ll have the best chance of getting the most out of your Resveratrol supplement.
Trans-Resveratrol vs Resveratrol: What’s the difference?
You may notice that resveratrol supplements will contain “trans-resveratrol”. The reason is, Resveratrol as a molecule exists in two forms: trans-resveratrol and cis-resveratrol. These forms are isomers, which means they have the same chemical formula but differ in the arrangement of their atoms in space.
Trans-resveratrol is the more stable and biologically active form, while cis-resveratrol is the less common and less biologically active form.
When people refer to resveratrol, they typically mean trans-resveratrol, as it is the form predominantly found in natural sources like grapes, berries, and peanuts. Trans-resveratrol has been the subject of most research studies and is the form used in dietary supplements.
In reality, it’s not an important thing you need to be on the lookout for. It’s just a confusing additional bit of information that is not entirely relevant because all products will contain the “trans” form of Resveratrol even if it’s not explicitly labeled this way.
What is the best form of Resveratrol supplement to take?
With so many different forms of Resveratrol supplements on the market, it can be hard to know which one is the best. Here are some of the common forms of resveratrol you may come across:
- Resveratrol powder
- Micronized Resveratrol
- Liposomal Resveratrol
There are no studies that definitively prove that one form of resveratrol is better than another. Also, almost all the supplements on the market will contain trans-resveratrol, so this is an added bit of information that isn’t so relevant.
The most important thing is to take your Resveratrol supplement with a source of fat. Whether that’s with a fat-containing meal, yogurt, or some olive oil. This will ultimately be the most important factor when it comes to getting the most benefit from your Resveratrol supplement.
Is brown Resveratrol bad?
In your search for a top resveratrol supplement, you might have come across pills that are either white or brown in color.
Resveratrol in its purest form is a white or slightly off-white powder. On the other hand, brown-colored resveratrol is sourced from grapes or berries. Therefore, brown resveratrol will contain a much lower purity compared to white-colored Resveratrol.
With that said, it doesn’t mean that brown Resveratrol is bad. Although the dose and purity of this Resveratrol will be much lower, these supplements will contain other plant antioxidants.
However, if your goal is to obtain the highest purity Resveratrol supplement, then you may want to consider opting for white Resveratrol that is sourced from Japanese knotweed and standardized to 98% purity.
Which Resveratrol supplement does David Sinclair take?
Harvard Professor David Sinclair has written a book called “Lifespan” in which he talks in detail about the benefits of Resveratrol and the fact he takes 1g (1000mg) a day. He’s also been on various podcasts and interviews where he’s explained his daily supplement stack which includes Resveratrol among other anti-aging ingredients.
He recommends choosing a high-purity source from a reputable brand that is made in a GMP-certified facility. Aside from this, he doesn’t go into any detail about which specific brand he uses.
Resveratrol and anti-aging
The main reason why Resveratrol supplements have gained so much attention recently is because of its potential anti-aging properties.
Well-known Harvard Professor, David Sinclair, has been researching Resveratrol since the early 2000s. His group found that Resveratrol activates with a group of proteins called sirtuins. Resveratrol has been shown to activate one particular sirtuin called SIRT1.
Sirtuins are involved in DNA repair, inflammation control, and the cell’s response to stress. All of these high-level functions dictate the lifespan of our cells.
Over the last 20 years, researchers like David Sinclair have been giving Resveratrol to various animal models and have shown that it significantly extends lifespan. (1)
It’s unknown whether the same potent benefits will be seen in humans, but trials are ongoing.
Are Resveratrol supplements beneficial?
Most of the benefits of Resveratrol can be linked back to its anti-aging properties. While there is some evidence suggesting positive effects, it’s important to note that the research on resveratrol is still ongoing, and definitive conclusions are yet to be reached.
Here are some potential benefits associated with resveratrol:
- Antioxidant properties: Resveratrol is known for its antioxidant effects, which help protect cells from damage caused by harmful free radicals.
- Anti-inflammatory effects: Resveratrol has been shown to possess anti-inflammatory properties, which may be beneficial in reducing inflammation in the body.
- Cardiovascular health: Some studies have indicated that resveratrol might have positive effects on heart health by improving blood flow, reducing LDL cholesterol (the “bad” cholesterol), and preventing blood clot formation.
- Blood sugar control: Resveratrol has shown promise in improving insulin sensitivity and glucose metabolism, which could potentially benefit individuals with diabetes or prediabetes.
- Neuroprotective effects: Resveratrol has been studied for its potential role in protecting the brain and reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. However, more research is needed to establish its effectiveness in this regard. (2)
It’s important to keep in mind that while some studies have shown positive effects of resveratrol in animal studies, the results are not always consistent, and the optimal dosage and long-term effects are still uncertain.
When is the best time to take Resveratrol supplements?
In short, there is no proven best time to take your Resveratrol supplement. Some scientists say that it’s best to take Resveratrol in the morning. The reason is, there is a natural rise in Sirutin activity in the mornings. Therefore, the theory is that taking it at the same time as the natural rise in our cells is a good way to support your body’s reparative processes.
Some studies have shown that Resveratrol could also have a positive impact on sleep or conditions associated with a lack of good quality sleep such as obstructive sleep apnoea (OSA). For certain people, it may be best to take Resveratrol later in the day. (3)(4)
In any case, a lot more research needs to be done and there is no officially recommended best time to take Resveratrol.
Resveratrol side effects
Resveratrol is generally considered safe for most people when taken in appropriate doses from natural food sources like grapes or as a supplement. However, like any supplement or compound, it may cause side effects in some individuals. Commonly reported side effects of resveratrol include:
- Gastrointestinal issues: Some people may experience stomach upset, diarrhea, or nausea when taking resveratrol supplements.
- Allergic reactions: In rare cases, resveratrol may trigger allergic reactions in sensitive individuals, leading to symptoms like hives, itching, or difficulty breathing.
- Interaction with medications: Resveratrol might interact with certain medications, particularly blood thinners (anticoagulants) and drugs metabolized by specific liver enzymes. If you are taking any medications, consult your healthcare provider before adding resveratrol supplements to your routine.
- Hormonal effects: Resveratrol can have hormonal activity, and some studies suggest that it may interact with hormones like estrogen. This may not be suitable for individuals with certain hormone-related conditions or those undergoing hormone therapy.
- Pregnancy and breastfeeding: There is limited research on the safety of resveratrol during pregnancy and breastfeeding, so it’s best to avoid its use during these periods to ensure the health of the mother and baby.
As with any supplement, it’s crucial to follow the recommended dosage and consult with a healthcare professional before adding resveratrol to your daily regimen, especially if you have any underlying health conditions or are taking medications. They can help determine if resveratrol is appropriate for you and advise on the correct dosage to minimize the risk of side effects.
Is it OK to take a Resveratrol supplement every day?
Most of the available research on resveratrol’s safety had been conducted in short-term studies, typically lasting a few weeks to a few months. In these short-term studies, resveratrol was generally well-tolerated at moderate doses.
The safety of resveratrol has been extensively studied in animal models, and it has been found to have a relatively low toxicity profile. However, animal studies do not always directly translate to humans, so human trials are crucial for a comprehensive understanding of safety.
For example, a 12-week study gave 32 older adults (average age 73) a dose of between 300mg and 1000mg a day and reported no significant side effects. (5)
In summary, there are no long-term studies lasting several years in humans to confirm whether it’s safe to take Resveratrol every day.
How to Increase Resveratrol Intake naturally
Before you invest in a resveratrol supplement, you may want to consider increasing your resveratrol intake naturally. This can be done through dietary choices, as resveratrol is found in various plant-based foods. Here are some sources of resveratrol that you can incorporate into your diet:
- Red Grapes: Resveratrol is primarily found in the skin of red grapes, so consuming whole grapes or drinking red grape juice can provide a natural source of this compound.
- Red Wine: Red wine is another source of resveratrol since it is made from red grapes. However, it’s essential to consume alcohol in moderation, as excessive alcohol intake can have negative health effects.
- Purple and Red Berries: Berries like blueberries, strawberries, and raspberries contain small amounts of resveratrol. Including these fruits in your diet can contribute to your resveratrol intake.
- Peanuts: Peanuts and peanut products, such as peanut butter, also contain resveratrol.
- Dark Chocolate: Dark chocolate contains small amounts of resveratrol due to the cocoa content. Choose dark chocolate with a high cocoa percentage for the most benefits.
- Red Cabbage: Red cabbage is a cruciferous vegetable that contains some resveratrol.
- Mulberries: Mulberries are a lesser-known fruit that contains resveratrol.
It’s important to note that the resveratrol content in these foods can vary based on factors such as the plant variety, growing conditions, and processing methods. Nonetheless, incorporating a variety of resveratrol-rich foods into your diet can contribute to your overall intake of this beneficial compound.
Keep in mind that while resveratrol from dietary sources can be part of a healthy lifestyle, the amounts found in foods are relatively small compared to what is often used in supplement form.
Resveratrol supplement FAQ’s
Here are some other of the most common questions about Resveratrol online
Does Resveratrol burn belly fat?
There are several studies in humans and other animals looking at the effect of Resveratrol supplementation on fat loss. A meta-analysis published in 2020 looked at 36 randomized control trials and found that resveratrol supplementation had a positive effect on weight loss and body composition. (6)
In fact, Resveratrol supplementation was more effective in reducing body weight in obese patients compared to those with other diseases or type 2 diabetes.
The mechanism for this effect is not fully understood yet but the theory is that through the activation of Sirtuins and a receptor called PPARγ, Resveratrol could potentially inhibit adipogenesis (fat cell formation).
With all that said, it does not mean that taking Resveratrol supplements will burn belly fat and it’s certainly not a recommended way to achieve weight loss. However, the initial research is promising and we’ll know more in the years to come as more robust studies are available.
Does resveratrol increase estrogen?
Resveratrol has been shown to have estrogenic effects in some studies, meaning it can interact with estrogen receptors in the body and mimic the effects of estrogen to some extent. However, the overall impact of resveratrol on estrogen levels in humans is not fully understood and may vary based on individual factors and the dosage used.
In some cell and animal studies, resveratrol has demonstrated estrogen-like effects, potentially affecting hormone-related processes. For example, it may have an impact on gene expression, cell proliferation, and certain estrogen-dependent pathways. (8)
However, the estrogenic effects of resveratrol in humans are generally considered to be relatively mild compared to the body’s natural production of estrogen. It’s important to note that resveratrol is not a hormone replacement therapy, and its estrogenic activity is not potent enough to replace or replicate the effects of natural estrogen in the body.
For most people, resveratrol consumption at moderate levels, such as from dietary sources like grapes and berries or standard supplement doses, is not likely to lead to significant hormonal imbalances. However, individuals with hormone-sensitive conditions or those taking hormone medications should exercise caution and consult with a healthcare professional before using resveratrol supplements.
As with any supplement or compound, individual responses to resveratrol can vary, and it’s always best to seek guidance from a healthcare professional to determine whether resveratrol is appropriate for your specific health situation.
What is the richest source of resveratrol?
The richest and most well-known source of resveratrol is the skin of red grapes. Red grapes, particularly certain varieties like Muscadine grapes, are abundant in resveratrol, which is believed to be a natural defense mechanism for the grape against environmental stressors.
The process of making red wine involves fermenting the grape skins, which is why red wine is also considered a source of resveratrol. However, it’s important to note that the resveratrol content in red wine can vary depending on factors like the grape variety, fermentation process, and aging.
What to look for when buying Resveratrol supplements?
This five-point checklist is all you need to pick out a top resveratrol supplement:
- Purity – 98% is the highest available.
- Dose – a dose of 300-600mg of 98% purity is most commonly used in studies.
- Made in a GMP (good manufacturing practices) registered facility.
- Does not contain fillers or additives – make sure to check “other ingredients”.
- 3rd party testing – check if it’s been sent for analysis after manufacturing to check for purity, dose, and contaminants.
What is the optimum resveratrol dosage per day?
The optimum resveratrol dosage per day is not definitively established, and it can vary depending on individual health needs, goals, and the specific formulation of the supplement. Resveratrol is generally considered safe at moderate doses, and most research studies have used doses ranging from 150mg to 1000mg per day.
For general health and anti-aging purposes, many studies have used doses in the range of 250mg to 500mg per day of >98% purity resveratrol. These doses have shown potential benefits in terms of antioxidant activity, cardiovascular support, and longevity-related effects in some research.
However, it’s essential to consider the purity of the resveratrol supplement when determining the appropriate dosage. Resveratrol supplements can come in various purities, such as 50% or >98% purity. For example, if a supplement provides 500mg of resveratrol at 98% purity, it means you are getting around 490-500mg of actual resveratrol per dose.
Best Resveratrol supplement – conclusion
In conclusion, the popularity of resveratrol as an anti-aging supplement has surged due to its potential cardiovascular benefits and its ability to activate Sirtuins, which play a role in repairing cell DNA, modulating inflammation, and extending cellular lifespan. As a result, the market is flooded with resveratrol supplements, making it challenging to choose the most suitable brand. This review has highlighted the top five resveratrol brands in 2023, considering factors such as purity, quality, and effectiveness.
When considering resveratrol supplements, it’s best to prioritize purity and dose, aiming for a high purity level and a dose of 300-600mg of 98% purity, as commonly used in studies. Additionally, choosing a product made in a GMP-certified facility, free from fillers and additives, and supported by third-party testing for dose, purity, and contamination will ensure a high-quality supplement.
While resveratrol’s potential benefits, such as its antioxidant and anti-inflammatory properties, cardiovascular support, and possible anti-aging effects, are promising, more research is needed to establish its long-term safety and efficacy in humans. For those considering resveratrol supplementation, it is advisable to consult with a healthcare professional to determine its appropriateness based on individual health needs and potential interactions with medications. Ultimately, incorporating resveratrol-rich foods into the diet can be a natural and beneficial way to increase resveratrol intake.
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