Resveratrol
trans-3,5,4'-trihydroxystilbene
Red-wine polyphenol with big longevity claims and modest, inconsistent human data.
Evidence tier
Mixed
Research weight
Citations
23 verified / 23
Classification
Longevity
❝
What the evidence says. Conflicting results across studies; benefit uncertain.
What is Resveratrol?
Resveratrol (trans-3,5,4'-trihydroxystilbene) is a longevity supplement used for may modestly improve glycemic control (e.g., small hba1c reductions) and some lipid markers, mainly in people with type 2 diabetes or metabolic syndrome.. NutriDex grades the human evidence as Mixed. Resveratrol is a polyphenol (stilbene) found in grapes, red wine, peanuts, and Japanese knotweed that became famous through preclinical studies suggesting it activates sirtuins and mimics caloric restriction. Despite roughly 200 human trials across more than 24 indications, there is currently no conclusive clinical evidence to recommend it for any specific condition, and none of the popular human longevity or lifespan claims are supported. The most consistent human signals are modest improvements in glycemic and lipid markers in people with type 2 diabetes or metabolic syndrome, plus possible blood-pressure lowering at higher doses; many trials are small, short, and conflicting. A major practical limitation is poor oral bioavailability—resveratrol is rapidly metabolized and largely excreted within hours, so achieving meaningful tissue levels is difficult. Overall the evidence is best described as mixed: biologically plausible with some metabolic signal, but far short of the hype. It is generally well tolerated up to about 1 g/day, with mainly GI side effects at higher doses.
Purported Benefits
✓May modestly improve glycemic control (e.g., small HbA1c reductions) and some lipid markers, mainly in people with type 2 diabetes or metabolic syndrome.
✓Higher doses (>=150 mg/day) may lower systolic blood pressure in some trials, with effects concentrated in diabetic or higher-BMI subgroups.
✓May reduce certain inflammatory and oxidative-stress markers (e.g., CRP) in type 2 diabetes, though evidence quality is low and inconsistent across markers.
✓No clinical trial evidence supports its popular anti-aging, lifespan-extension, or 'sirtuin-activating longevity' claims in humans.
✓Effects are limited by poor oral bioavailability; benefits, where seen, are small and not consistently reproduced.
Evidence by outcome
The same supplement can be well-proven for one use and unproven for another — here is the human evidence graded outcome by outcome.
| Outcome | Evidence | Effect | Studies |
|---|---|---|---|
| Glycemic control (HbA1c) in T2D/metabolic syndromeMultiple MAs show small HbA1c drop (~0.5%) with dose-response, concentrated in diabetics; FPG/insulin effects inconsistent. | Moderate | ↑ benefit · small | 4 |
| Lipid markers (total/LDL cholesterol, triglycerides)Several dose-response MAs show modest TC/LDL/TG reductions (LDL stronger at >=12 wk/T2D); no HDL change. | Moderate | ↑ benefit · small | 4 |
| Systolic blood pressure (higher doses)Overall no BP effect; only the >=150 mg/day subgroup (diabetic/high-BMI) showed significant SBP reduction. | Mixed | ↔ mixed · small | 2 |
| Inflammatory markers (CRP) in T2DCRP lowered in T2D but IL-6/TNF-alpha unchanged; evidence rated low to very low quality and inconsistent. | Preliminary | ↑ benefit · small | 2 |
| Anti-aging / lifespan extensionNo human trial supports longevity/sirtuin claims; ~200-trial review found no condition with conclusive evidence. | No Evidence | — no effect | 1 |
| Bone mineral density (postmenopausal women)One 12-mo RCT raised spine/femoral-neck BMD and lowered CTX-1; needs replication beyond a single cohort. | Preliminary | ↑ benefit · small | 2 |
Dosing & Compounds
Typical Dose
Commonly 150–500 mg/day of trans-resveratrol; research doses range up to ~1,000 mg/day. Doses above 1,000 mg/day raise GI side-effect risk with little added proven benefit. Micronized or formulated products are used to offset poor bioavailability.
Active Compounds
Safety & Cautions
Generally well tolerated up to about 1,000 mg/day; higher doses (>=1,000–2,000 mg/day) frequently cause GI effects such as nausea, abdominal pain, flatulence, and diarrhea. Resveratrol inhibits CYP enzymes (notably CYP3A4, which metabolizes roughly half of all medications) and can raise blood levels of statins, calcium-channel blockers, immunosuppressants, and some anxiolytics; it may also potentiate anticoagulant/antiplatelet drugs (e.g., warfarin, aspirin) and increase bleeding risk. It has estrogenic/phytoestrogen activity, so people with hormone-sensitive conditions (breast, uterine, or ovarian cancer, endometriosis, uterine fibroids) and those on hormone therapy or oral contraceptives should avoid it or seek medical advice. Prolonged high-dose use has been associated with kidney and liver concerns, and a high-dose micronized formulation trial in multiple myeloma was halted for renal adverse events. Avoid in pregnancy and breastfeeding (insufficient safety data), stop before surgery due to bleeding risk, and consult a clinician if you have liver/kidney disease, hormone-sensitive conditions, or take prescription medications. Educational only — always check with your doctor or pharmacist before combining Resveratrol with any medicine.
Key Studies ★ 23 studies
Meta-analysis
Akbari 2024 (umbrella)
✓ PubMed
Umbrella meta-analysis (search to Nov 2023) found resveratrol supplementation modestly reduced triglycerides (SMD = -0.14, 95% CI -0.24 to -0.03) and total cholesterol (SMD = -0.20, 95% CI -0.31 to -0.08) but had no effect on HDL-c (SMD = 0.00, 95% CI -0.04 to 0.05).
Systematic review
Curcumin/resveratrol/silymarin MASLD 2024
✓ Full text
Systematic review and meta-analysis assessed curcumin, resveratrol, and silymarin in MASLD, finding the three compounds have not been directly compared and reporting modest, inconsistent effects on liver/metabolic parameters.
Systematic review
Glycemic control by age/dose 2022
✓ Full text
Systematic review and meta-analysis in type 2 diabetes (15 glucose, 12 HbA1c, 11 insulin, 11 HOMA-IR effect sizes) found a significant dose-response relationship between resveratrol dose and HbA1c reduction (R-squared = 0.22, p < 0.05).
Meta-analysis
Resveratrol T2DM lipid/glucose 2021
✓ PubMed
Systematic review and meta-analysis of RCTs in type 2 diabetes reported resveratrol was more effective than placebo for HbA1c and creatinine but not for fasting plasma glucose or insulin resistance.
Meta-analysis
Cao (Nutrients) 2022
✓ PubMed
Dose-response meta-analysis of RCTs: resveratrol significantly reduced total cholesterol (MD -10.28 mg/dL, p<0.001), triglycerides (MD -8.56 mg/dL, p<0.001), and LDL-C (MD -5.69 mg/dL, p=0.038), with no change in HDL-C; LDL-C reduction was greater at >=12 weeks and in type 2 diabetics.
Meta-analysis
Garcia-Martinez (Molecules) 2022
✓ PubMed
Systematic review/meta-analysis (15 RCTs): resveratrol lowered glucose in adults 45-59 yr dose-dependently (-8.6 to -28.4 mg/dL) and reduced HbA1c by -0.60% at 250-500 mg/day; effects were attenuated or absent in those >60 yr, with no single therapeutic dose established.
Meta-analysis
Mohammadipoor (Phytother Res) 2022
✓ PubMed
Meta-analysis of RCTs (17 studies, 21 arms): resveratrol significantly improved endothelial function, increasing flow-mediated dilation (WMD +1.43%, 95% CI 0.98-1.88, p<0.001) and lowering ICAM-1 (-7.09 ng/mL, p<0.001); VCAM-1, fibrinogen, and PAI-1 were unchanged.
Meta-analysis of RCTs
25 RCTs, 1,171 participants
✓ PubMed
Meta-analysis found resveratrol significantly reduced HbA1c (mean difference -0.48%), total cholesterol, and LDL cholesterol, with greater benefit in obese and diabetic patients.
Systematic review
~200 trials, ~6,126 participants across 24+ indications
✓ Full text
Systematic review concluded that despite extensive study and good tolerability up to ~1 g/day, there is currently no conclusive clinical evidence to recommend resveratrol in any healthcare setting.
Meta-analysis of RCTs
6 RCTs, 533 participants (type 2 diabetes)
✓ Full text
Resveratrol significantly lowered CRP (SMD -1.40) but did not significantly reduce IL-6 or TNF-alpha, with evidence rated low to very low quality.
Systematic review and meta-analysis
Meta-analysis of RCTs (blood pressure)
✓ PubMed
Resveratrol did not significantly change blood pressure overall, but higher doses (>=150 mg/day) significantly reduced systolic BP (about -11.9 mmHg), mainly in diabetic and higher-BMI subgroups.
Dose-response meta-analysis
Dose-response meta-analysis of RCTs
✓ Full text
Resveratrol supplementation modestly lowered total cholesterol, triglycerides, and LDL cholesterol (effect on LDL stronger at >=12 weeks and in type 2 diabetes) but did not change HDL.
meta-analysis
4 RCTs, 158 patients with NAFLD
✓ PubMed
This systematic review and meta-analysis found resveratrol supplementation did not significantly improve liver enzymes (ALT/AST), weight, BMI, glucose, insulin, or lipids, concluding current evidence is insufficient to support resveratrol for managing non-alcoholic fatty liver disease.
meta-analysis
28 RCTs (33 effect estimates), metabolic syndrome and related disorders
✓ PubMed
This meta-analysis found resveratrol significantly improved endothelial function, increasing flow-mediated dilation (SMD 1.77), while showing no significant effect on systolic or diastolic blood pressure.
meta-analysis
10 RCTs, 928 postmenopausal women
✓ PubMed
This systematic review and meta-analysis found resveratrol produced no significant effects on cognition or memory, but significantly reduced pain scores and the bone-turnover marker CTX in postmenopausal women.
meta-analysis
23 RCTs, 1,005 participants (overweight/obesity)
✓ PubMed
This graded systematic review and meta-analysis found resveratrol significantly reduced waist circumference (WMD -1.93 cm) but did not significantly affect body weight, BMI, or serum adiponectin and leptin levels in adults with overweight or obesity.
meta-analysis
10 RCTs (plus 3 animal studies), coronary artery disease
✓ PubMed
This systematic review, meta-analysis, and meta-regression found resveratrol significantly reduced TNF-alpha in primary prevention (high-certainty evidence, optimal dose ~15 mg/day) but had no significant effect on IL-6, indicating selective anti-inflammatory activity in coronary artery disease.
meta-analysis
3 RCTs, 169 women with polycystic ovary syndrome
✓ PubMed
This systematic review and meta-analysis found resveratrol significantly improved prolactin, acne scores, and total cholesterol in PCOS, but showed no significant effect on total testosterone.
meta-analysis
10 RCTs (adults)
✓ Source
This systematic review and meta-analysis of randomized controlled trials found resveratrol supplementation significantly improved delayed recognition memory and negative mood in adults, though overall effects on cognitive performance were inconsistent and limited.
RCT
Thaung Zaw / RESHAW (Nutrients) 2020
✓ PubMed
12-month randomized double-blind placebo-controlled trial in 129 postmenopausal women (75 mg trans-resveratrol twice daily): improved overall cognitive performance (p<0.001) and attenuated decline in cerebrovascular responsiveness to cognitive stimuli (p=0.038), correlating with reduced fasting glucose.
RCT
Thaung Zaw / RESHAW (Menopause) 2020
✓ PubMed
24-month randomized placebo-controlled crossover trial in 125 postmenopausal women (75 mg trans-resveratrol twice daily): reduced composite pain score (p<0.001, greatest in overweight women), improved somatic menopausal symptoms (p=0.024) and general well-being (p=0.010), linked to better cerebrovascular responsiveness.
rct
125 postmenopausal women (RESHAW RCT, 12 months)
✓ PubMed
In this randomized, placebo-controlled crossover trial, resveratrol 75 mg twice daily significantly increased bone mineral density at the lumbar spine and femoral neck and reduced the bone-resorption marker CTX-1 by about 7.2%, improving femoral-neck T-score and 10-year fracture risk versus placebo.
rct
80 hypertensive patients (RCT, 6 months)
✓ PubMed
In this randomized controlled trial, resveratrol 400 mg/day added to standard therapy improved diastolic function (lower E/e'), increased left ventricular global longitudinal strain, and lowered cardiac fibrosis biomarkers (procollagen type I C-peptide and galectin-3) versus control.