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Resveratrol is a natural chemical substance found primarily in a number of medicinal plants and vegetable oils. In recent years, there has been a lot of research into the potential health benefits of resveratrol. In this article, we'll go over some of the most important things you should know about resveratrol, its benefits, side effects, and dosage. So let's get started!

I. What is Resveratrol?

Resveratrol is a natural polyphenol found in various plants, particularly in the skin of grapes. But it is also found in other plants such as peanuts, grape seeds, blueberries, raspberries and gooseberries. Resveratrol is available in the form of capsules , tablets and juices.

It has many health-promoting properties, among others

  • antioxidant effect that protects the body from harmful free radicals
  • Reduces the risk of heart disease
  • Improving brain function and memory
  • promotes the elimination of toxins from the body
  • May accelerate injury healing and strengthen immune function
  • Can regulate blood sugar

History of Resveratrol

Resveratrol is a natural substance found in plants such as grapes, berries, peanuts and oak trees. It was discovered in the mid-19th century when French scientists examined wine from the Bordeaux region of southern France and identified a compound called resveratrol.

Repeated studies led to the determination of the chemical structure of resveratrol and its classification as phytoalexin. A phytoalexin is a plant substance that serves as a defense against bacteria and fungi and is primarily formed in stressful situations such as drought or cold.

Only since 1996 has resveratrol been considered by scientists as a potential active ingredient for health. Since then, thousands of studies have been published examining resveratrol's potential benefits for fitness, endurance, immune function, memory, aging, cancer prevention, heart health, and fat burning.

In 2003, a study by David Sinclair and his research team at Harvard Medical School sparked the real resveratrol hype. They discovered that resveratrol activates enzymes in human cells that are responsible for longevity. Since then, resveratrol has been considered a potential active ingredient for extending life.

How is resveratrol obtained?

Resveratrol is a natural polyphenol active ingredient that is mainly found in the skin of grapes. But it is also found in other plants such as peanuts, maple leaves, blackberries and pomegranates.

Resveratrol is available as a dietary supplement in tablet and capsule form. It can also be made synthetically, but is not as effective as the natural sources.

The production of resveratrol is a demanding process that takes place in several steps. First, grapes or other plants are pressed to release the resveratrol. This extract is then diluted with a solution of water and alcohol to separate the resveratrol from the other components of the plant.

In the next step, the resveratrol is concentrated by adsorption on an adsorbent. The concentrate can then be distilled to increase the concentration of resveratrol.

Finally, the resveratrol is crystallized to obtain a powder . The powder is then packaged into tablets or capsules and marketed as a dietary supplement.

It is important to know that the production of resveratrol is a very complex and precise process to ensure the best possible quality. Therefore, you should make sure that the product you buy comes from a reliable source.

Natural sources of resveratrol

Resveratrol is a phytochemical found primarily in grapes, grape skins, peanuts, and some other plant foods. It is a powerful antioxidant that provides many health benefits such as: B. supporting the immune system and preventing cardiovascular diseases.

There are many natural sources of resveratrol that can be easily incorporated into your daily diet. Some of the best sources are

  • Grapes: Grapes contain a lot of resveratrol, especially in the skin. In general, red grapes contain more resveratrol than green ones, but both varieties are a good source of this phytochemical.
  • Grape Skins: Grape skins are the outer, often discarded skins of the grapes from which wine is made. They are a rich source of resveratrol and can be taken as a tea or dietary supplement.
  • Peanuts: Peanuts, whether as a nut or in the form of peanut butter, are also an important source of resveratrol. They also contain many other valuable ingredients such as protein, fiber, vitamins and minerals.
  • Blueberries: Blueberries are also a good source of resveratrol. They contain a number of antioxidants that protect the body from oxidative stress.
  • Grape Seeds: Grape seeds are another good source of resveratrol. They contain a high concentration of antioxidants and can be taken as a dietary supplement.

II. How does resveratrol work?

Resveratrol is a natural antioxidant that protects cells from oxidative stress. It is also a so-called phytoestrogen, which has similar effects to estrogen. It is found in various plant foods such as grapes, strawberries, red grapes, raspberries, peanuts and chocolate.

Resveratrol works by activating an enzyme called sirtuin, which extends the lifespan of cells and helps repair DNA damage. It also has anti-inflammatory, antioxidant and cardioprotective properties.

Taking resveratrol has been shown to reduce the risk of heart disease. A study has shown that people who take resveratrol have a lower risk of developing cardiovascular disease (1). Another study showed that resveratrol may reduce the risk of high blood pressure (2).

How does resveratrol work in the body?

Resveratrol is a secondary plant substance that has been studied for some time for its health-promoting effects on various medical conditions as well as for promoting general health and vitality. It has proven to be a versatile molecule that can exert a range of effects in the human body. To understand how resveratrol works in the body, it is important to know how it works at the cellular level.

Resveratrol works primarily by

  • It increases the activity of enzymes involved in regulating cellular functions by producing anti-inflammatory effects and improving glucose utilization.
  • Supports the body's ability to combat harmful oxidative stress by activating the body's natural antioxidant defense mechanisms.
  • Stimulates the so-called sirtuin-1 gene, which plays a role in activating cellular processes that support the function of certain organs such as the heart and blood vessels.
  • Stimulates the formation of new blood vessels by increasing the production of nitric oxide and activating oxygen-rich blood in cells.
  • Stimulates the release of neurotransmitters in the brain.
  • Stimulates the production of the key hormone adiponectin, which supports fat burning and inhibits the formation of new fat cells.

Resveratrol and anti-aging

Resveratrol is a natural substance found in red wine, grape seeds, strawberries and other plants. Resveratrol is thought to provide numerous health benefits, including promoting cardiovascular health and combating the negative effects of aging.

When it comes to aging, it is believed that resveratrol can slow the aging process and protect cellular health. Resveratrol has been shown to be able to combat oxidative stress, a factor that contributes to cell damage and disease development. Some studies have shown that resveratrol can improve the function of mitochondrial DNA and its ability to produce energy .

There is also evidence that resveratrol can slow skin aging and even counteract the signs of aging such as wrinkles, age spots and dry skin . Researchers suspect this is due to the substance's antioxidant properties, which help prevent free radical damage and increase collagen synthesis.

According to the European Food Safety Authority (EFSA), the approval of a health claim for the following effects of resveratrol has been confirmed

  • Improvement of vascular function
  • Reducing the risk of cardiovascular disease
  • Protection against oxidative stress
  • Preventing skin aging and maintaining skin health

Resveratrol and cardiovascular disease

Resveratrol is a natural active ingredient that can be obtained from certain vegetables and may protect against cardiovascular disease. Resveratrol is a powerful antioxidant that is thought to lower cholesterol levels and improve blood vessel elasticity. It is thought that resveratrol may protect endothelial cells and endothelial metabolism and reduce the contractility of small arteries.

A number of studies have been conducted to examine the potential benefits of resveratrol in preventing and treating heart disease. A 2018 study examined the effects of resveratrol on the endothelial cells of patients with coronary artery disease and found that resveratrol can improve endothelial metabolism and increase the contractility of the smallest arteries.

Another study from 2016 examined the effects of resveratrol in patients with metabolic syndrome. The researchers found that resveratrol can reduce the concentration of oxidized LDL cholesterol and improve the elasticity of blood vessels.

Another study from 2020 examined the effect of resveratrol on arterial vascular function in diabetics. The results of the study showed that resveratrol can reduce endothelial dysfunction and dilate blood vessels, which can lead to improvement in arterial vascular function.

Resveratrol and cancer

Resveratrol is a natural substance found in small amounts in many foods, particularly grapes and other berries. It has attracted increasing attention in recent years due to its many potential health benefits, including potential cancer therapy.

Several studies have been conducted to examine the effects of resveratrol on cancer. Some studies suggest that it may inhibit the growth of cancer cells, shorten the survival time of tumor cells, and increase immune system activity. Some studies have also shown that resveratrol may improve chemical treatment of cancer.

Although many of these studies are promising, most are only single studies and there is not enough evidence to suggest that resveratrol can actually play a role in treating cancer in humans. Although some studies suggest that resveratrol may help treat cancer, it is important to note that it is not a cure for cancer and should not be considered a substitute for medical treatment.

Some studies have also examined the side effects of resveratrol. So far, these studies have shown only very mild side effects such as headaches, stomach upset and fatigue. However, it is important to note that further studies are needed to assess the safety and effectiveness of resveratrol in humans.

III. Benefits of Resveratrol

Resveratrol has a number of potential health benefits. EFSA has approved the following officially recognized health claims for resveratrol:

  • It can help maintain normal blood vessel function.
  • It supports the normal functioning of the cardiovascular system.
  • It can support the immune system .
  • It contributes to the maintenance of normal bones.
  • It can help reduce the risk of cell damage from free radicals.

In addition, research has shown that resveratrol may have other health benefits that are not currently recognized by the EFSA. examples for this are

  • Reducing the risk of heart disease
  • Improvement of lung function
  • Reducing the risk of neurodegenerative diseases.
  • Improving gut health
  • Reducing the risk of age-related diseases.

What are the health benefits of resveratrol?

Resveratrol is a natural ingredient found in some plants, particularly grapes, nuts, and some berries. Its antioxidant, anti-inflammatory and antioxidant properties make it an interesting dietary supplement for people who want to improve their health. According to the European Food Safety Authority (EFSA), there are three official health benefits associated with resveratrol:

  • Support normal bone function: Taking resveratrol can help support normal bone function and increase bone mineral density.
  • Support normal blood pressure: Resveratrol can support normal blood pressure by increasing the activity of endothelial relaxation factor and improving the elasticity of artery walls.
  • Support normal blood circulation: Resveratrol can help support normal blood circulation in the body by promoting natural vasodilation.

Resveratrol also contains other valuable nutrients that support the body:

  1. Phenols: Phenols are antioxidant substances that protect against harmful oxidative stress and can have a positive effect on the body's health.
  2. Anthocyanins: Anthocyanins are phytochemicals that provide a range of health benefits, including supporting the immune system and strengthening bones and teeth.
  3. Phytosterols: Phytosterols are plant steroid hormones that are responsible for regulating cholesterol levels in the body.

Resveratrol and inflammation

Resveratrol has powerful antioxidant effects that help fight inflammation. It has hepatoprotective potential that counteracts liver inflammation and may also be helpful in the treatment of inflammatory bowel diseases such as ulcerative colitis or Crohn's disease.

Resveratrol is also known as the natural anti-inflammatory antioxidant . Studies show that resveratrol reduces the body's immune response and reduces inflammation. It is also effective against oxidative stress, which is also considered to be the basis for inflammation.

Resveratrol has been shown to inhibit enzymes responsible for the body's inflammatory response. Resveratrol has been shown to inhibit the activity of COX-2 enzymes, which are involved in the production of pro-inflammatory substances. This is particularly important because excessive COX-2 activity can lead to severe inflammation.

Resveratrol can inhibit the expression of various inflammatory mediators. It has been shown that it can inhibit the expression of cytokines that trigger inflammation in the body and that it can also reduce the expression of inflammatory mediators that regulate the inflammatory response.

Resveratrol and brain health

Resveratrol is a phytochemical found in red wine, blueberries and grape seeds and is often used in nature as an antioxidant . Resveratrol has many promising health benefits, including premature aging, cardiovascular disease, diabetes and even neurological diseases. In some studies, resveratrol is considered a possible treatment and prevention of mental illness.

Some studies suggest that resveratrol may be an effective way to support and improve brain health. A study has shown that resveratrol helps improve and stabilize neurotransmitter and glutamate signaling, resulting in faster processing times and better memory performance. Additionally, resveratrol has been shown to increase the activity of neuronal sprouts in the brain, which ultimately improves brain function.

Additionally, taking resveratrol could help treat neurological diseases. Resveratrol has been shown to slow neurodegeneration and improve brain function in the treatment of Alzheimer's and Parkinson's diseases. Resveratrol could also be helpful in treating depression by helping to stabilize brain chemistry and relieve symptoms.

Resveratrol and diabetes

Resveratrol, a polyphenol found in grapes, may be useful in diabetes. It is considered a promising substance that could represent a possible approach to the treatment and control of diabetes.

Previous studies have shown that resveratrol can reduce the risk of developing diabetes. Human studies have also shown that resveratrol can positively influence insulin resistance. This suggests a possible benefit in lowering blood sugar levels.

The European Food Safety Authority (EFSA) has approved the following health claim: “Resveratrol contributes to the maintenance of normal blood sugar levels”.

However, many studies still need to be conducted to confirm the effectiveness and safety of resveratrol in diabetes. Consuming resveratrol in certain dosages may help reduce the risk of diabetes, but more research is needed to determine exact dosages and identify possible side effects.

Importantly, resveratrol should not be viewed as a replacement for a healthy diet and exercise. Resveratrol should only be considered as an addition to a healthy diet and lifestyle to reduce the risk of developing diabetes.

IV. Risks and side effects of resveratrol

In individual cases, resveratrol can cause side effects when taken as a dietary supplement. The possible side effects should be considered before taking any dietary supplement.

The following side effects may occur when taking higher doses of resveratrol:

  • Headache
  • Stomach problems
  • restlessness
  • sleepiness
  • Increased blood pressure
  • Blood clotting disorders
  • Allergic reaction

Because resveratrol can interact with a number of medications, you should consult your doctor or pharmacist before taking a resveratrol supplement.

Does resveratrol have side effects?

Resveratrol is a natural ingredient found in various plants and offers numerous health benefits. Although it is considered safe, there are some possible side effects that anyone who wants to take resveratrol should consider.

It has been found that side effects such as gastrointestinal distress, headaches and migraines, sleep disorders and allergic reactions can be associated with resveratrol consumption and ingestion. In addition, interactions with various medications can occur, especially with blood thinners and anticoagulants. Therefore, it is important to follow and talk to your doctor's instructions before taking resveratrol to avoid possible interactions.

Other possible side effects of resveratrol include a drop in blood pressure and dizziness. This can be particularly dangerous for people with high blood pressure. People with circulatory problems should also be careful and ensure that they dose resveratrol correctly and do not overdose. It has been shown that high doses of resveratrol can also cause infertility in men. Therefore, it is important that men taking resveratrol do not exceed the recommended and safe dose.

Who is not allowed to take resveratrol?

Resveratrol can be dangerous for certain people or groups of people. Therefore, people suffering from any of the following symptoms should not take resveratrol:

  • Pregnancy or breast-feeding: Resveratrol has not been studied during pregnancy or breast-feeding. Therefore, it is not recommended to take resveratrol during this time.
  • Blood clotting disorders: Resveratrol can affect blood clotting. Therefore, people with blood clotting disorders or a congenital blood clotting disorder should consult their doctor before taking resveratrol.
  • Decreased immune function: Resveratrol can affect the body's immune response, which can be risky for people with decreased immune function. Therefore, resveratrol should be taken with caution if immune function is impaired.
  • Liver or kidney disease: Resveratrol can affect liver function and should therefore only be taken under medical supervision if you have liver or kidney disease.
  • Surgery: Resveratrol can affect the effectiveness of certain medications and change the way blood clots. Therefore, people undergoing surgery should not take resveratrol.

This also applies to people taking blood thinners. Resveratrol can impair their effectiveness. Therefore, people taking blood thinners should consult their doctor before taking resveratrol.

Interactions of resveratrol with medications

Resveratrol is a natural polyphenol found in red wine, grapes, berries and some nuts. Although some health benefits of resveratrol have been demonstrated, interactions with certain medications may occur. Therefore, it is advisable to seek medical advice before taking resveratrol, especially if you are already taking multiple medications.

To date, there has been little research into the interactions between resveratrol and medications. However, there are some known interactions that should be noted.

For example, an interaction with antihypertensives, blood thinners, and nonsteroidal anti-inflammatory drugs may reduce the effectiveness of these medications.

Other possible interactions are

  • Resveratrol can cause hypoglycemia (low blood sugar) when combined with blood sugar-lowering medications.
  • Resveratrol can reduce the effectiveness of certain blood thinners, antifungals and antibiotics.
  • When combined with certain sedatives or sleeping pills, resveratrol can increase the effects of these medications.

There are also cases where resveratrol, when combined with certain medications, can cause side effects such as nausea, vomiting, diarrhea and drowsiness. Therefore, it is important to seek medical advice before taking resveratrol.

V. Taking resveratrol

Resveratrol can be taken as a dietary supplement in the form of capsules, tablets or powder. It is available in different dosages. It is important to follow the instructions on the product and not to exceed the dosage.

The recommended daily dose of resveratrol is 20 mg. Research suggests that a daily dose of at least 250 mg may be effective in preventing heart disease.

According to EFSA, resveratrol can have the following health-promoting effects

  • Support healthy functioning of the cardiovascular system
  • Contribution to normal blood clotting
  • Support normal blood circulation
  • Supporting the maintenance of normal blood lipid levels

Dosage recommendations for resveratrol

Dosage recommendations for resveratrol vary depending on the area of ​​application and the age of the consumer. Other factors such as health, weight and physical function also play a role. Too high or too low a dosage can lead to undesirable effects. Therefore, you should always consult a doctor or specialist before taking resveratrol.

For adults, 10-20 mg of resveratrol per day is typically recommended. For optimal effect, the 10-20 mg should be taken in several smaller doses throughout the day. Some researchers recommend a daily dose of between 50 and 500 mg.

Some studies have shown that a daily dose of up to 1.5 g (1500 mg) of resveratrol is safe and effective. However, in these cases the dose should be monitored by a doctor.

When using resveratrol in children, experts recommend lower dosages. Some researchers recommend that children should not take more than 3-5 mg per day. However, parents should always consult a doctor or specialist before taking resveratrol.

It's important to know that resveratrol can interact with some medications. Patients taking medication should therefore always consult a doctor or specialist before taking resveratrol.

How is resveratrol taken?

Resveratrol can be taken in a variety of ways to reap the health benefits associated with this valuable natural substance. It can be taken as a dietary supplement in tablet form, as part of a powder, or as a natural phenol found in red wine.


Resveratrol can be taken as a single tablet, capsule or pill, often in combination with other nutrients such as vitamin C , vitamin E , coenzyme Q10 or propolis. It is advisable to consult your doctor or pharmacist beforehand as to whether resveratrol pills are safe and suitable for you.


Resveratrol is also available in powder form that can be taken by anyone who maintains a healthy lifestyle. It is important to follow the manufacturer's dosage instructions, even if the powder is mixed with other nutrients. Some powders also contain natural flavors to improve taste.

red wine

Red wine also contains resveratrol, but it's quite difficult to drink enough of it to get the possible health benefits. According to the European Food Safety Authority (EFSA), there are few scientific studies examining the connection between resveratrol intake and health benefits. Therefore, red wine should not be used as a source of resveratrol.

Resveratrol in dietary supplements

Resveratrol supplements are often promoted as a natural and safe alternative to synthetic drugs for treating heart disease or improving cognitive function. However, it is important to note that there are still uncertainties regarding the correct dosage and possible side effects when using dietary supplements.

Due to its antioxidant and anti-inflammatory properties, resveratrol has also shown promising health effects in research. Some researchers claim that it offers a number of health benefits including

  • Improving arterial function
  • Reducing inflammation
  • Reducing the risk of heart disease
  • Immune system support
  • Improving brain function
  • Supporting a healthy lifestyle
  • Supporting healthy blood sugar levels

According to the official guidelines of the European Food Safety Authority, the use of dietary supplements containing resveratrol is considered safe as long as the recommended daily dose is not exceeded. However, before you decide to take resveratrol, you should always consult a doctor.

VI. Summary

Resveratrol is a substance that is found in various plants and can have many positive health effects. It has powerful antioxidant properties that can help the body prevent disease and support bodily functions. Additionally, resveratrol has been suggested as a possible treatment for certain diseases. However, it is important to adhere to the correct dosage to achieve the desired results.

According to the nutritional information from the EFSA (European Food Safety Authority), resveratrol can protect the body's cells from damage caused by oxidative stress. It can also strengthen immune system function, lower cholesterol levels and reduce the body's susceptibility to inflammation.

I have experienced the positive effects of resveratrol firsthand. Since taking it I feel much more energetic and healthy. Resveratrol gave me a huge boost in vitality and well-being during this time.

the essentials in brief

Resveratrol is a naturally occurring active ingredient that is extracted from the roots, stems, leaves and peels of over 70 plant species. It has several health-promoting properties that have been scientifically studied in recent years. The most important benefit is that it is a powerful antioxidant that can fight free radical damage that can lead to a variety of diseases.

Resveratrol is also known for its ability to lower blood sugar levels and reduce the risk of cardiovascular disease. It can also reduce inflammation and strengthen the immune system. The EFSA (European Food Safety Authority) has confirmed that resveratrol supports the function of the immune system.

Resveratrol is also known for its ability to prevent some of the harmful effects of sun exposure such as skin aging and the development of skin cancer. It is also called a powerful antioxidant that can slow down the aging process and protect the brain from aging-related changes.

Dosage recommendations for resveratrol vary depending on the product. It's best to ask your doctor about the right dosage for you. As with all supplements, you should speak to your doctor before taking resveratrol.

Outlook for further research

Although resveratrol has become a very popular dietary supplement in recent years, research into its effects is still in its infancy. There are still many questions about exactly how the substance works and how it should best be used. Further investigation and research is necessary to better answer these questions.

There are already some studies that have examined the effects of resveratrol. For example, a clinical study was conducted to examine the effects of resveratrol on diabetics. The results suggest that resveratrol has a positive effect on blood sugar levels, but further research is needed to confirm this effect.

Researchers across Europe have also begun studying the effects of resveratrol on the brain. There is evidence that resveratrol may support brain function, but more research is needed to confirm this effect. There are also studies showing that resveratrol can improve the body's ability to break down fat. However, it is not yet certain whether this effect can also be achieved in people who are not severely overweight.

There is still a lot to do, but one thing is certain: in the next few years there will be more and more studies examining the effects of resveratrol. So we can figure out how best to use it to improve our health.

Frequently asked questions about resveratrol

What are the best sources of resveratrol?

Resveratrol is found in red grapes, peanuts, berries and other plants.

How is resveratrol different from other antioxidants?

Resveratrol has anti-inflammatory and cancer-preventing properties and may also promote heart health.

Can I only get resveratrol with food?

Yes, resveratrol can also be taken in supplement form.

Is resveratrol safe for children and pregnant women?

The safety of resveratrol in children and pregnant women has not been sufficiently studied. You should therefore avoid taking resveratrol supplements.

How does resveratrol work in the long term?

There are insufficient long-term studies to assess the effects of resveratrol on health.

How can I make sure I'm getting enough resveratrol?

Through a balanced diet with foods rich in resveratrol such as grapes, peanuts and berries or through dietary supplements. However, it is advisable to consult a doctor before taking any supplements.

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