Do you drink red wine because you heard it is good for you? While not everyone agrees about the benefits of red wine, it is one of the best sources of resveratrol.
Resveratrol is a substance found in grapes, berries, and red wine. It is also a popular supplement, touted as the key to better health and longer life. Studies on the plant compound are promising, but may not live up to the hype.
Find out the truth about resveratrol and what it can and cannot do for your health.
What Is resveratrol?
Resveratrol is a substance found in plants. It is a polyphenol with strong antioxidant powers that protect cells from harm.
Resveratrol is naturally found in grapes, blueberries, cranberries, raspberries, and peanuts. Both red and white wine contain resveratrol, but red wine has 3 to 10 times more than white wine. It is also available as a supplement.
Supplements have much higher amounts of resveratrol than food. Red wine is one of the best sources, but you may get less than 1 milligram of resveratrol in a 4-ounce glass. Supplements may have 40 to 600 milligrams of resveratrol per serving.
Resveratrol’s antioxidant powers protect cells from the damage that leads to chronic diseases like cancer and heart disease. As an antioxidant, resveratrol scavenges free radicals, stopping them from harming cells. It also increases the body’s production of antioxidants.
Studies also show that resveratrol may protect the heart and nervous system and lower inflammation.
To learn more about resveratrol and other longevity topics, visit Healthnews.
Myth vs. reality: What Resveratrol Can And Cannot Do For Your Health
While research is promising, resveratrol supplements may not work as well as advertised. Read on to find out the truth behind the promises and what resveratrol can and cannot do for your health.
Longevity And Anti-Aging
As a powerful antioxidant, resveratrol is marketed as a longevity and anti-aging supplement. Lab and animal research shows that resveratrol may support healthy aging by protecting cells from free radicals, lowering inflammation, supporting energy production, and managing the life and death of cells.
Human studies show mixed results. Some studies show that taking resveratrol supplements may help older adults think better and use energy more efficiently. Other studies show that the supplement may cancel out the good effects of exercise on heart health.
Similarly, Nicotinamide Mononucleotide (NMN) is another compound gaining attention for its potential anti-aging effects. For example, a study of 66 healthy adults found that taking 300 mg of NMN daily for 60 days increased NAD⁺ levels by 38%, compared to 14.3% in the placebo group.
It is too early to say that taking resveratrol supplements can help you age better or live longer. Scientists need to do more research to understand the benefits and risks of supplementation.
Heart Health Benefits
Resveratrol has cardioprotective properties. Human studies have looked at the potential heart health benefits of the compound. These studies found that resveratrol may protect the heart by improving risk factors. Research shows that it may lower high blood pressure and high cholesterol and reduce inflammation.
Even though resveratrol shows promise, most studies on people haven’t been very big. They also used different methods and doses, making it hard to say for sure that it benefits heart health. Researchers need to do more studies before making heart-health claims.
Brain Health And Cognitive Support
Resveratrol is also said to benefit brain health and function. The antioxidant seems to protect the brain and nervous system. However, research is mixed on how well it improves thinking and memory.
One study showed that taking a low-dose of resveratrol (75 milligrams) improved memory and thinking in a group of postmenopausal women better than a placebo. Another study found that a high dose of resveratrol (1,000 milligrams) only helped older adults react faster and didn’t improve their thinking skills.
The low-dose study period lasted 24 months, while the high-dose study was only 90 days. Studies that use consistent doses and methods are needed to see how resveratrol helps the aging brain.
Cancer Prevention Claims
Lab studies show that resveratrol has anti-cancer properties. They may stop cancer cell growth and trigger cancer cell death. But claims that it can prevent cancer is a stretch with very little evidence to support it.
The antioxidant may support cancer treatment by making cancer cells more sensitive to chemotherapy.
Weight Loss And Metabolism
Resveratrol also has anti-obesity properties. Animal studies show that it reduces weight and body fat. Results from human studies are inconsistent. Some studies show it helps with weight loss and others show it has no effect.
If you do not eat healthy and exercise, most weight loss supplements will not help you lose much weight.
What Does Research Really Say About Resveratrol?
Research looking at the health benefits of resveratrol is promising. But most of the health claims are based on results from lab and animal studies. The human studies looking at the benefits of resveratrol were small. They also used different doses and methods.
Researchers need to do larger studies that last longer using the same methods to see if resveratrol works as well as claimed.
Potential Side Effects And Safety Of Resveratrol Supplements
Resveratrol is a supplement and not regulated like drugs so there is no recommended dose. However, researchers say 450 milligrams of resveratrol a day is safe for most adults.
Side effects are uncommon in people taking 1 gram of resveratrol or less a day for a short period of time. However, you may experience nausea, vomiting, or diarrhea if you take 2.5 grams or more a day. If you have fatty liver disease, taking high doses of resveratrol may affect liver function.
Resveratrol may also affect how the body breaks down drugs. Talk to your doctor to find out if resveratrol is safe for you to take.
Who Might Benefit Most From Resveratrol?
Since there is not a lot of proof that resveratrol works, it is hard to say who might get the most benefits from it.
If you want to take a supplement to support heart or brain health, talk to your doctor about resveratrol. They can tell you if it is right for you. Supplements are not a replacement for healthy habits and should be part of a wellness plan.
Complementary Practices For Holistic Health Approach
Taking supplements like resveratrol complement habits that benefit health. But they work when you eat well, exercise, manage stress, and get enough sleep. These are the most important things for living longer and staying healthy.
Conclusion
Resveratrol is a powerful antioxidant, but may do more than protect cells from free radicals. Current evidence does not support health claims that resveratrol supplements can help you live longer, improve heart or brain health, prevent cancer, or help you lose weight.
Talk to your doctor about supplements before adding them to your routine.
FAQs
- Can resveratrol supplements really help with anti-aging?
Resveratrol supplements may not really help with anti-aging. It is a powerful antioxidant that may protect cells from age-related diseases. You may gain more anti-aging benefits from a healthy lifestyle than a supplement.
- Is resveratrol safe for long-term use?
There is not enough evidence to determine if resveratrol is safe for long-term use. Longer clinical studies are needed to determine safety.
- How does resveratrol affect heart health?
Resveratrol affects heart health by lowering blood pressure and cholesterol, improving blood vessel function, and protecting against inflammation. Researchers need to do more studies to better understand how resveratrol benefits heart health.
- Are there natural food sources of resveratrol?
There are many natural food sources of resveratrol including blueberries, grapes, cranberries, and cocoa. The amount of resveratrol in food is minimal compared to supplements, with less than a milligram per serving.
