What is trans-resveratrol? Everything you need to know

Trans-resveratrol is a natural compound widely studied for its antioxidant and anti-inflammatory properties. Found in certain plants, it is often praised for its potential health benefits. So, what is trans-resveratrol, and why is it gaining popularity among longevity enthusiasts? This article explores its origins, uses, dosage, benefits, and side effects, and provides guidance on choosing the right trans-resveratrol supplement.

What is trans-resveratrol?

Trans-resveratrol is a specific form of resveratrol, a natural polyphenol found in plants. It is the biologically active form, meaning your body can absorb and use it effectively.

Where does resveratrol come from?

Resveratrol is found in the skin of red grapes, blueberries, peanuts, and Japanese knotweed. Red wine contains it due to fermentation, but the concentration is relatively low compared to supplements. Japanese knotweed is often used as a primary source in high-quality trans-resveratrol supplements.

What is trans-resveratrol used for?

Trans-resveratrol is used for its potential health benefits, including cardiovascular support, anti-inflammatory effects, and brain protection. Some studies suggest it may also aid in weight management, blood sugar regulation, and longevity.

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Trans-resveratrol vs. resveratrol: What’s the difference?

The main difference between trans-resveratrol and resveratrol is bioavailability. Trans-resveratrol is the active, more absorbable form, while cis-resveratrol is less effective. Supplements usually contain trans-resveratrol because your body can use it more efficiently.

Trans-resveratrol benefits

Trans-resveratrol has gained attention for its promising health benefits. Below are some of the most well-researched benefits of trans-resveratrol.

It may help lower blood pressure

Research suggests that trans-resveratrol may improve blood vessel function and reduce systolic blood pressure. It enhances nitric oxide production, which relaxes blood vessels and promotes better circulation, lowering the risk of hypertension [1].

It may improve cholesterol and blood fat balance

Studies show that trans-resveratrol can improve cholesterol levels by increasing HDL (good cholesterol) and reducing LDL (bad cholesterol). This effect may lower the risk of cardiovascular diseases [2].

It may extend lifespan

Animal studies suggest that trans-resveratrol may activate genes linked to longevity. While human studies are ongoing, the compound has shown promise in extending lifespan in yeast and mice by mimicking calorie restriction effects [3][4].

It may protect brain health and cognitive function

Trans-resveratrol’s antioxidant properties may help protect brain cells from damage, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s. Some research suggests it enhances memory and cognitive function in older adults [5][6].

It may enhance insulin sensitivity for better blood sugar control

This compound has been linked to improved insulin sensitivity, which can help regulate blood sugar levels. Some studies suggest it may benefit individuals with type 2 diabetes by supporting glucose metabolism [7].

It may reduce joint pain and inflammation

Trans-resveratrol’s anti-inflammatory effects may help reduce joint pain and stiffness, especially in conditions like osteoarthritis or rheumatoid arthritis. By preventing cartilage breakdown, it may support joint health and mobility [8][9].

It may inhibit the growth of cancer cells

Preliminary research suggests that trans-resveratrol may inhibit cancer cell growth and prevent tumor formation. It works by interfering with cancer cell signaling pathways, but more human studies are needed to confirm its effectiveness [10][11].

Trans-resveratrol side effects

Trans-resveratrol is generally safe for most people when taken in recommended doses. However, some may experience mild digestive issues, headaches, or dizziness. High doses may interfere with blood clotting, so those on blood thinners should consult a doctor.

How much trans-resveratrol should I take?

The optimal trans-resveratrol dosage varies based on individual needs. While resveratrol is considered safe at doses up to 5 g per day, consuming more than 2.5 g per day should be done under medical supervision because excessive intake may cause side effects such as nausea, vomiting, diarrhea, and, in individuals with non-alcoholic fatty liver disease, liver dysfunction [12][13].

Special precautions and warnings

Pregnant and breastfeeding women should avoid trans-resveratrol supplements due to limited safety data. Individuals with bleeding disorders or scheduled surgeries should also be cautious because it may affect blood clotting. Always consult a healthcare professional before starting a new supplement.

Trans-resveratrol supplements: Should you take them?

If you want to experience the potential benefits of trans-resveratrol, supplements can be a convenient option. They offer a higher, more concentrated dose than food sources. But what is the best source of trans-resveratrol? Look for supplements derived from Japanese knotweed because they contain the highest concentration of bioavailable trans-resveratrol.

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The bottom line

Trans-resveratrol is a powerful antioxidant with potential benefits for heart health, brain function, and longevity. While it is found in red wine and certain plants, supplements provide a more concentrated dose. If you’re considering adding trans-resveratrol to your routine, consult your doctor to determine the right dosage and ensure it fits your health goals.

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References

[1] Breuss, J. M., Atanasov, A. G., & Uhrin, P. (2019). Resveratrol and Its Effects on the Vascular System. International journal of molecular sciences, 20(7), 1523. https://doi.org/10.3390/ijms20071523

[2] Li, Z., Liu, S., Liu, Q., Wang, M., Haedi, A. R., Zang, S. S., & Li, J.-L. (2024). Efficacy of resveratrol supplementation on lipid profile parameters: An umbrella of meta-analysis. Prostaglandins & Other Lipid Mediators, 175, 106903. https://doi.org/10.1016/j.prostaglandins.2024.106903 

[3] Hector, K. L., Lagisz, M., & Nakagawa, S. (2012). The effect of resveratrol on longevity across species: a meta-analysis. Biology Letters, 8(5), 790–793. https://doi.org/10.1098/rsbl.2012.0316 (Original work published October 23, 2012)

[4] Cao, X., Liao, W., Xia, H., Wang, S., & Sun, G. (2022). The Effect of Resveratrol on Blood Lipid Profile: A Dose-Response Meta-Analysis of Randomized Controlled Trials. Nutrients, 14(18), 3755. https://doi.org/10.3390/nu14183755 

[5] Gu, J., Li, Z., Chen, H., Xu, X., Li, Y., & Gui, Y. (2021). Neuroprotective Effect of Trans-Resveratrol in Mild to Moderate Alzheimer Disease: A Randomized, Double-Blind Trial. Neurology and therapy, 10(2), 905–917. https://doi.org/10.1007/s40120-021-00271-2 

[6] Rahman, M. H., Akter, R., Bhattacharya, T., Abdel-Daim, M. M., Alkahtani, S., Arafah, M. W., Al-Johani, N. S., Alhoshani, N. M., Alkeraishan, N., Alhenaky, A., Abd-Elkader, O. H., El-Seedi, H. R., Kaushik, D., & Mittal, V. (2020). Resveratrol and Neuroprotection: Impact and Its Therapeutic Potential in Alzheimer's Disease. Frontiers in pharmacology, 11, 619024. https://doi.org/10.3389/fphar.2020.619024 

[7] Zhu, X., Wu, C., Qiu, S., Yuan, X., & Li, L. (2017). Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutrition & metabolism, 14, 60. https://doi.org/10.1186/s12986-017-0217-z 

[8] Nguyen, C., Savouret, J. F., Widerak, M., Corvol, M. T., & Rannou, F. (2017). Resveratrol, Potential Therapeutic Interest in Joint Disorders: A Critical Narrative Review. Nutrients, 9(1), 45. https://doi.org/10.3390/nu9010045 

[9] Sheng, S., Wang, X., Liu, X., Hu, X., Shao, Y., Wang, G., Mao, D., Li, C., Chen, B., & Chen, X. (2022). The role of resveratrol on rheumatoid arthritis: From bench to bedside. Frontiers in pharmacology, 13, 829677. https://doi.org/10.3389/fphar.2022.829677 

[10] Ko, J. H., Sethi, G., Um, J. Y., Shanmugam, M. K., Arfuso, F., Kumar, A. P., Bishayee, A., & Ahn, K. S. (2017). The Role of Resveratrol in Cancer Therapy. International journal of molecular sciences, 18(12), 2589. https://doi.org/10.3390/ijms18122589 

[11] Pandey, P. R., Okuda, H., Watabe, M., Pai, S. K., Liu, W., Kobayashi, A., Xing, F., Fukuda, K., Hirota, S., Sugai, T., Wakabayashi, G., Koeda, K., Kashiwaba, M., Suzuki, K., Chiba, T., Endo, M., Fujioka, T., Tanji, S., Mo, Y. Y., Cao, D., … Watabe, K. (2011). Resveratrol suppresses growth of cancer stem-like cells by inhibiting fatty acid synthase. Breast cancer research and treatment, 130(2), 387–398. https://doi.org/10.1007/s10549-010-1300-6 

[12] Ramírez-Garza, S. L., Laveriano-Santos, E. P., Marhuenda-Muñoz, M., Storniolo, C. E., Tresserra-Rimbau, A., Vallverdú-Queralt, A., & Lamuela-Raventós, R. M. (2018). Health Effects of Resveratrol: Results from Human Intervention Trials. Nutrients, 10(12), 1892. https://doi.org/10.3390/nu10121892 

[13] Brown, V. A., Patel, K. R., Viskaduraki, M., Crowell, J. A., Perloff, M., Booth, T. D., Vasilinin, G., Sen, A., Schinas, A. M., Piccirilli, G., Brown, K., Steward, W. P., Gescher, A. J., & Brenner, D. E. (2010). Repeat dose study of the cancer chemopreventive agent resveratrol in healthy volunteers: Safety, pharmacokinetics, and effect on the insulin-like growth factor axis. Cancer Research, 70(22), 9003–9011. https://doi.org/10.1158/0008-5472.CAN-10-2364