Resveratrol's Health Benefits: Should You Take It?

Resveratrol is a potent antioxidant that protects your heart, brain, and body from harm.

You've probably heard that an apple a day keeps the doctor away, but thanks to a critical chemical known as resveratrol, a glass of wine — or even a glass of grape juice — could keep you feeling healthy in a variety of ways. Julia Zumpano, RD, LD, a registered dietitian, breaks down everything you should know about resveratrol's benefits before you open your next bottle or start looking for supplements.

What is resveratrol?

Resveratrol is a polyphenol, which is a type of antioxidant that occurs naturally. It can be found in peanuts, blueberries, and cranberries, but it's most noticeable in grape skin and shines through in natural grape juice and red wine.

"Red wine includes resveratrol since it is fermented with grape skins," adds Zumpano. "White wine includes some resveratrol, while red wine has three to ten times more resveratrol than white wine."

The benefits of resveratrol

Resveratrol, like other antioxidants, has a variety of preventive properties that may help your body carry out a variety of daily processes and fight illness. While multiple research have documented a wide range of antioxidants' potential advantages, including anti-aging, anti-cancer, and other health benefits, many more studies on resveratrol alone are needed. However, resveratrol has a number of qualities that could make these benefits attainable.

Positively impacts brain and heart health

Because resveratrol is an antioxidant, it impacts cells in your body by shielding them from harm, making it an anti-inflammatory. It helps with inflammation in the brain and heart by creating a protective covering for blood vessels and preventing insult or harm. This suggests that it may have neuroprotective properties, preserving memory and brain function while also preventing heart disease and strokes.

"Antioxidants like resveratrol and other antioxidants are like Saran wrap for your cells," Zumpano explains. "They wrap around the cell like a lovely layer, so you have this extra layer of protection when you have substances floating about your bloodstream and the environment attempting to attack and harm that cell."

Aids in the increase of HDL cholesterol and the reduction of LDL cholesterol.

Antioxidants, according to Zumpano, aid the body's numerous systems. High levels of HDL (good cholesterol) and low levels of LDL (bad cholesterol) are promoted by a diet rich in antioxidant-rich foods (bad cholesterol). "What you eat has an impact on your entire body, including your cells, bones, blood, and organs. According to Zumpano, "the more the antioxidant concentration, the more the entire body is protected from disease and inflammation is suppressed."

Aids in the prevention of blood clotting

Polyphenols also appear to promote blood vessel function and may aid in the prevention of blood clots. Because alcohol can thin the blood, red wine, when drank sensibly, can help prevent clot formation. As a result, combining polyphenols and alcohol has an even stronger blood-thinning impact.

Resveratrol's possible negative effects

Resveratrol has a low level of toxicity. Up to 5 grams per day, it's rather well tolerated. Higher doses have been linked to nausea, diarrhea, vomiting, and other gastrointestinal disorders in studies. These larger doses, however, cannot be obtained only through diet and must be obtained by supplementation.

Is it a good idea to take resveratrol?

Zumpano recommends incorporating 1 gram of resveratrol per day into your diet, with natural sources being preferred. While a glass of wine or grape juice is fine, taking resveratrol supplements may not be the best option, as too much of a good thing can have bad consequences. Because the United States Food and Drug Administration (FDA) does not regulate supplements, you can never be sure you're getting the amount of resveratrol a product promises to deliver. Plus, whenever you can tap into a natural resource, you're bound to reap the benefits.

"Your body can only absorb a specific quantity of resveratrol, and determining that amount is challenging," Zumpano explains. "With most supplements, you're going to absorb and utilize it far better if you get it from a real food source."