Ahh, the countless reasons why we should be indulging in the deliciousness of polyphenol rich berries and fruits such as grapes and blueberries; let me count the ways!
But of all the more well-known reasons for why that’s true, not many have been more publicized than the nutraceutical compound Resveratrol. While most people know about it from it’s association with grapes, it’s also found in other antioxidant rich fruits and vegetables, such as blueberries.
Resveratrol is a type of stilbenoid polyphenol that comes, at least in significant quantities, from grape seed extract. There are 2 phenol rings that link to one another by the ethylene bridge. There are different types of resveratrol, but by far, the best form to take is called is trans-resveratrol.
Resveratrol is a molecule that is well-known for being in wine. Some people have stated that this polyphenol will increase one’s lifespan. However, to-date, there is no proof that it does this with mammals. However, it has been shown to improve blood flow and helps to keep the heart healthy, as well. This polyphenol comes from grapes. It acts against toxins and increases insulin resistance, as well.
This type of polyphenol also resembles many of the same positive effects that bioflavonoids have. This includes reducing the risk of getting osteoporosis, helping with long-term weight loss, and helps with the regulation of blood pressure.
How should Resveratrol be taken?
There is a lot of research out there about how resveratrol should be taken.
People who take the lower dosages will receive cardiovascular benefits, improved insulin tolerance, and feel healthier all-around. This dosage would be around 5 to 10 mg a day. However, those who are not very healthy will need to take between 150 to 445 mg a day if they want to receive some or all of these benefits.
If someone is going to take resveratrol for improving blood flow, they would need a daily dose of 250 to 500 mg.
In order to inhibit aromatase, the individual will need to take around 500 mg a day.
Keep in mind that these dosage recommendations are based on taking trans-resveratrol only.
What does science say about the positive effects of resveratrol?
When looking at the various studies that have been done on resveratrol, there are numerous benefits that have been shown. Some of the many benefits that people should know about include the following:
- Taking resveratrol before exercising can boost oxygen capacity, improve blood pressure management through the exercise, and reduce oxidation, as well.
- Lower doses of resveratrol have shown to improve blood flow throughout the body (this is similar to the consumption of grapes).
- Resveratrol has been shown to reduce blood glucose levels.
- Those who have taken this polyphenol have also seen a noticeable decrease in their blood pressure.
- Resveratrol has shown to improve cerebral blood flow.
- Reduced levels of DNA methylation have been noted with some resveratrol doses.
- Reduced oxidative biomarkers have been found in those who take resveratrol.
- Those who have a higher risk of heart disease have noticed a decrease in their LDL-C levels after regularly taking resveratrol.
- 10 mg daily of resveratrol has shown to slightly improve the functions of the left ventricle.
- If someone has high liver enzymes, resveratrol can help to protect their liver.
- Resveratrol has been found to help reduce inflammation throughout one’s body.
- Regular use of resveratrol can help to lower triglyceride levels.
- Daily use of resveratrol has shown to reduce acne and skin lesions on the face.
These are some of the many positive effects that someone can get from taking certain daily doses of resveratrol.
What health aspects are not affected by resveratrol?
Just as important as the positive effects from resveratrol, people also need to know how to separate the hype from the science in the use of this polyphenol. Some of the health aspects that are not proven to be affected by resveratrol include the following:
- C-reactive protein (effects not significant. I.e. not the best for inflammation, use curcumin and boswellia instead.)
- Cognition (no significant effects on healthy people. I.e. it won’t make you a genius.)
- Fat oxidation (won’t make you lose weight.)
- Fatigue (won’t make you feel less tired.)
- Glycogen content (doesn’t appear to be affected.)
- HDL-C levels (no significant effects)
- Total cholesterol (also no significant effects).
If you are looking to gain these benefits, you will have to find other supplements, nutrients, or minerals that offer these benefits.
What are some things that resveratrol combines well with?
There are different things that resveratrol will combine well with. Some of these include the following:
- Bioflavonoids such as Genistein (mostly because it is an AMPK activators)
- Calcium-D-Glucarate because it improves the antioxidative properties and the antithrombotic effects of the resveratrol.
- Quercetin because it competes for duodenum and liver sulphation (it will also improve the bioavailability of the resveratrol)
- Melatonin (helps improve brain and heart health)
If someone is looking for a way to boost the functions of resveratrol, these are some of the things that go well with it.
What are some other things you should know about resveratrol?
In addition to the above-mentioned benefits and things that will not be affected by resveratrol, there are some other things that you should know about this polyphenol, as well. These things include the following:
- Resveratrol considered a type of nootropic, though as mentioned, it isn’t really a good use for this chemical.
- Some of the main functions of resveratrol are anti-aging, insulin sensitivity effects, cardiovascular benefits, antioxidant, and anti-inflammatory, and better general health.
- Other names for resveratrol are 3, 5, and 4’-trihydroxystilbene, as well as red wine extract.
This information is essential for those who are considering using resveratrol on a regular basis.
Resveratrol does offer a wide range of health benefits including better overall blood pressure, improved heart health, reduced acne, improved cerebral blood flow, improved blood flow throughout the body, and much more. There are also some things that aren’t affected by resveratrol including c-reactive protein, fat oxidation, and fatigue. If someone takes curcumin, indole-3-carbinol, melatonin, quercetin, calcium-d-glucarate, or genistein, these could help to improve the functions of resveratrol.
If someone is considering the use of resveratrol, they should run it by their primary care doctor first. It is important to make sure this is something that should be taken, especially if someone is already on other medications or treatments for a condition. The doctor can ask the patient to monitor any benefits they receive from taking the resveratrol regularly. If there are health benefits that are achieved, the patient might be able to come off from some of their medications. However, the patient should not stop taking medications without their doctor’s approval first.