7 Health Benefits Of Resveratrol + Sources, Dosage & Bioavailability

Resveratrol was first isolated by Japanese physician Michio Takaoka in 1939, but its wide range of health benefits was not fully understood until scientists discovered its presence in red wine in the 1990s. They quickly realized this antioxidant could be key to "The French Paradox"—an epidemiological observation that while the French diet is highly potent in saturated fats (hello, butter and cheese!), France's incidence of cardiovascular health issues and problems are relatively low. 

Resveratrol is a unique polyphenolic phytonutrient with many native biological properties that provide health benefits—including antioxidant, anti-inflammatory, neuroprotective, and cardioprotective activities that support everything from longevity to cardiovascular and cognitive function.*

A decrease in the number of mitochondria (aka our energy powerhouse organelle) present in cells is a sign of both aging and various health concerns. According to a 2018 review from the Journal of the Polish Biochemical Society, resveratrol regulates and protects mitochondrial health and biogenesis (i.e., the synthesis of mitochondria), which promotes longevity of the heart, brain, and whole body.*

Additionally, resveratrol has been found to support healthy aging by activating sirtuins2 (i.e., regulatory genes and key players in cellular aging and longevity), and maintaining telomere length and integrity3.*

In a yearlong study published by Nutrients in 2020, daily resveratrol supplementation was found to significantly improve overall cognitive performance5 in women ages 45 to 85.* It's worth noting that this robust, long-term clinical trial used the same form and dose of resveratrol as mbg's proactive brain health supplement brain guard+ (i.e., 150 milligrams of fermentation-derived resveratrol known as Veri-Te™).

We know from 2021 research in Clinical Nutrition that improvements via daily resveratrol supplementation at 150 milligrams have been documented for verbal memory as well.

In addition to its neuroprotective actions, resveratrol also promotes vasodilation, which increases blood flow in the brain7 during cognitively demanding tasks, indicating another unique mechanism for this phytonutrient's nootropic benefits.* Sufficient cerebral blood flow means proper oxygen and nutrient supply to the brain and effective elimination of metabolic waste.

Vascular function, or the health of our vasculature or network of blood vessels throughout our body, is massively important. While heart health might immediately come to mind, your brain is atop the list of vasculature-relevant organs, too.

When it comes to heart health, resveratrol is cardioprotective, which means it's been found to promote cardiovascular function in myriad ways (largely thanks to its antioxidant and anti-inflammatory actions).*

In a 2019 scientific review from International Journal of Molecular Sciences, resveratrol was found to reduce vascular oxidative stress and arterial stiffness8.* Resveratrol also helps increase endothelial nitric oxide production, which helps blood vessels dilate and constrict to promote healthy blood pressure levels8.*

In addition to all of those blood flow benefits (after all, our skin is an organ that relies on a healthy blood supply), resveratrol is also supporting our "beauty" organ in other key ways. According to mbg's beauty director, Alexandra Engler, polyphenols (like resveratrol) are extremely beneficial for skin health9: "Resveratrol has been shown to help skin respond to UV exposure and free radicals10, which is useful to combat signs of skin aging,"* she says.

Largely due to its anti-inflammatory and antioxidant powerhouse properties, resveratrol supports immune function as well.* According to a 2017 scientific review published in Nutrients, resveratrol promotes healthy immune response by mediating immune cell regulation, cytokine production and balance, and gene expression11.*

Along with a number of other polyphenols, resveratrol is found in a number of foods and beverages. "Polyphenols are naturally occurring phytonutrients that give foods their bright colors," explains Singh. "While red wine is one of the most famous sources of resveratrol, there are other sources—such as grapes, blueberries, raspberries, mulberries, and even peanuts. It's the skin of these foods that contains the resveratrol."

Note the very modest resveratrol content of these food sources. While getting antioxidants and polyphenols from food is always a good thing, those looking for a clinically relevant (and targeted, daily) dose of resveratrol may want to consider supplementation.

Nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, explains that, "A meaningful dose of resveratrol for health is about 75 milligrams and up. From targeted brain health research, we know that benefits for cerebral blood flow, verbal memory, and cognitive performance are observed at 150 milligrams of daily resveratrol."*

Resveratrol is derived from various plant botanicals to be used in single ingredient and multi-ingredient supplements. While a few food sources listed above offer concentrations of resveratrol that are higher than average (e.g., approximately 7 milligrams from mulberries, 0.9 milligram from boiled peanuts, and 0.5 milligram from Pinot Noir), as Ferira explained above, these are still low amounts compared to the average resveratrol supplement.

When considering a supplement with resveratrol, you should look for a clinically relevant dose (i.e., the amount shown to provide health benefits in clinical studies) of 75 to 150 milligrams.* Supplementing with this meaningful dose of resveratrol and including resveratrol-rich foods in your diet will ensure you're reaping all the benefits of this anti-inflammatory, antioxidant powerhouse.*

When derived from Japanese knotweed (technical plant name Polygonum cuspidatum), resveratrol isn't absorbed very efficiently on its own. Seeking to optimize absorption further? Enter: piperine.

From 2011 preclinical research published in Molecular Nutrition & Food Research, it's known that pairing Japanese knotweed with piperine (a compound in black pepper) significantly increases resveratrol's bioavailability by way of aiding in its absorption21.*

Dietary supplement formulas should always be catered to the areas of health they are aiming to support. When we were researching potential ingredients sources for the resveratrol in our newest supplement, brain guard+, Veri-Te™—a clinically backed nootropic form of resveratrol that demonstrates brain-specific health benefits, like improved cerebral blood flow19 and cognitive performance—was the obvious choice.*