Graded against 178,763 supplements and 757 reviewed supplement and medication pairs, sourced from PubMed, FDA CAERS, openFDA, NIH DSLD
Resveratrol
BotanicalLast updated
AVELOR SUMMARY
Resveratrol is arguably the most overhyped supplement of the 2000s-2010s, the "French paradox" molecule from red wine that activated sirtuins and extended yeast lifespan by 70%.
The problem: human translation has been deeply disappointing.
Our research shows oral bioavailability is approximately 1-2% (extensive first-pass metabolism), and the largest human RCTs show modest-to-no benefit for cardiovascular markers, glucose control, or longevity.
The original David Sinclair sirtuin studies used MASSIVE doses relative to body weight (equivalent to 3,000+ bottles of wine).
Pterostilbene (4x bioavailability, same pathway) has largely replaced resveratrol in informed supplement circles.
The one bright spot: topical resveratrol genuinely protects skin from UV damage.
WHAT IT DOES
Resveratrol activates SIRT1 (deacetylase that mimics caloric restriction), AMPK (metabolic sensor), and NRF2 (antioxidant response element). In theory, this should produce: improved mitochondrial function, reduced inflammation, enhanced insulin sensitivity, and slower aging. In practice, oral bioavailability of 1-2% means plasma concentrations in humans are 100-1,000x lower than those used in cell and animal studies. The rapid conjugation to resveratrol-3-O-glucuronide and resveratrol-3-sulfate creates metabolites that may retain SOME biological activity but are much weaker than parent resveratrol. Pterostilbene (dimethylated resveratrol) avoids this metabolism due to methyl group protection.
OPTIMAL DOSAGE
Look for: Trans-resveratrol (active isomer); ≥98% purity; 150-500mg per serving; micronized/liposomal for improved absorption
Avoid: Cis-resveratrol; "red wine extract" with <5mg actual resveratrol; Japanese knotweed extract without trans-resveratrol quantification
Minimum effective dose: 150mg/day (if you choose resveratrol over pterostilbene)
Third-party tested brands: Life Extension, Thorne, RevGenetics (Micronized)
Independently graded against 178,763 indexed supplements and 757 reviewed supplement and medication pairs, sourced from PubMed, FDA CAERS, openFDA, and NIH DSLD | Last updated:
Not medical advice. Based on published clinical research and systematic reviews.