Heart/Hormonal/Inflammation

Resveratrol

Polyphenol from grapes and knotweed with mixed evidence for modest vascular and metabolic support in adults.

Resveratrol

Polyphenol from grapes and knotweed with mixed evidence for modest vascular and metabolic support in adults.

score

evidence

Caution

risk

Proven Benefits

01Improves endothelial function

02May lower systolic BP

03May improve glucose control

04May lower CRP and TNF-α

05May improve arterial stiffness

06May support postmenopausal BMD

Chemical Forms

Recommended

Trans-resveratrol
Micronized trans-resveratrol

Avoid

Cis-resveratrol (less stable, much less studied)
Proprietary blends without stated trans-resveratrol content

Expert Note

Most clinical trials use trans-resveratrol, the biologically relevant isomer. Micronized forms can raise plasma exposure, though clearly better clinical outcomes are not established. Products that do not disclose trans-resveratrol content or use unstable cis-rich mixtures are harder to compare with the literature.

Protocol

Amount

150-250 mg

Frequency

Once daily

When

With a meal; consistency matters more than timing, and food may improve tolerability.

Condition-Based Dosing

Adults seeking general vascular support

150-250 mg daily for 8-12 weeks— Most positive blood-pressure and endothelial studies use doses in this range.

Insulin resistance or mildly elevated fasting glucose

250-500 mg daily for 8-12 weeks— Benefits are more likely in metabolically impaired adults than in healthy adults.

Postmenopausal women in bone studies

150 mg daily or 75 mg twice daily for 6-24 months— Evidence is limited and should not replace vitamin D, calcium, resistance training, or osteoporosis care.

Safety & Limits

Upper Safe Limit

No official UL; 1000 mg/day is a practical ceiling used in human trials, with GI side effects more likely above this.

Cycling

Safe for continuous use

Contraindications

Warfarin, apixaban, clopidogrel, or aspirin therapy — may increase bleeding risk

Planned surgery within 1-2 weeks — discontinue due to possible antiplatelet effects

Pregnancy or breastfeeding — insufficient safety data

Estrogen-sensitive conditions — mild phytoestrogenic activity warrants caution

CYP3A4, CYP2C9, or CYP2D6 medications — may alter drug metabolism

Active liver disease or unexplained elevated liver enzymes — high-dose use may add risk

Updated Invalid Date