Resveratrol is a phytoalexin, a natural antimicrobial agent that is produced by many plants in response to various bacterial or fungal infections. It exists in high concentrations in the skins of red grapes and mulberries, and in various types of red wine. It is thought that it exists in the highest concentrations in muscadine grapes, though the research has yet to bear that out. Resveretrol is also marketed as a nutritional supplement and has been attributed a wide range of health benefits. It is believed that many of these healthful effects are the result of resveretrol’s ability to activate the Sirtuin 1 (SIRT1) protein and improve mitochondrial function in the cells.
Health Benefits of Resveratrol
Various resveratrol health benefits have been studied throughout the years, and while there is still doubt as to its effectiveness, as there have been very few human trials performed thus far to determine the extent of its benefit, it is believed to be beneficial in many areas.
Longevity and Life Extension – This is one of the most exciting areas of resveratrol research thus far. Previous research has found that caloric restriction has served to increase the lifespans of many species, including fish, yeast, and mice. When these animals were instead kept on a typical diet and supplemented with resveretrol, they experienced an increase in longevity without caloric restriction, as high as a 56% increase in one study. Still, its effect on humans is unknown at this point.
Resveratrol Cancer Prevention – Studies have been performed on its use regarding cancer prevention, specifically with regards to melanoma, leukemia, breast, prostate, and colon cancers. While it does not appear to be effective as a treatment, it had promising results as a preventative method. Again, no human trials have been completed to determine whether these benefits also apply to humans, though it is not believed that the oral use of resveratrol capsules will not produce serum levels high enough to combat cancer in humans because of its poor bioavailability.
Diabetes – Promising results have been seen in early animals studies with regards to its ability to treat diabetes. Studies have found a lower incidence of the symptoms of diabetes, as well as a reduction in blood sugar levels.
Other – Resveretrol has also been found to show promising benefit with regard to the following conditions: aging, inflammation, wrinkles, heart disease, and viral infections.
Resveratrol Side Effects
Just about any resveratrol supplement, or any nutritional supplement, really, is going to bring along a host of side effects with the good health benefits they have to offer. Many of them, such as diarrhea, insomnia, and anxiety, are usually the result of taking high doses of a low-quality supplement that contains other things, such as emodin. Otherwise, some people report joint pain, Achilles tendonitis, and blood thinning.
Before you begin taking resveratrol capsules or supplements of any kind, consult your doctor.
What Is The Correct Resveratrol Dosage?
Since very few human studies have been performed, the correct resveratrol dosage in order to attain the best balance between benefits and side-effects is not known. The studies that have been performed have seen the greatest effect at rather high dosage, between 3 grams and 5 grams per day. Otherwise, the industry recommendation is about 500mg daily per 50 pounds of body weight. To be safe, you will want to start at 200mg and increase the dosage as necessary.
What Are The Best Resveratrol Sources?
When you buy your resveratrol supplements, the first thing that you are going to want to look at is the concentration of resveretrol in the supplement itself. Most lower quality supplements contain a 50% concentration, and it is derived from Japanese knotweed. It also tends to come with emodin, which is responsible for the laxative side-effects that many people report.
Instead, be sure that your supplement contains 99% pure trans-resveratrol, preferably from muscadine grapes, in order to get the best quality product.
Dietary sources of resveratrol include: red grapes, red wine, peanuts, blueberries, and cranberries.
