Resveratrol — is a natural polyphenol with pronounced antioxidant and anti-inflammatory properties. It is found in grape skins, red wine, berries, and peanuts.
This nutrient is actively studied for its possible role in the prevention of cardiovascular diseases, support of metabolism, and protection of cells from oxidative stress.
Despite promising data, the effects of resveratrol on human health are not fully understood, and its effectiveness and safety depend on dosage and individual factors.
Therefore, it is important to approach its consumption consciously, especially when using supplements.
Health Benefits
- has antioxidant effects and protects cells from free radicals;
- reduces inflammation levels in the body;
- promotes vasodilation and improves blood circulation;
- supports cardiovascular health;
- improves insulin sensitivity and helps control blood sugar levels;
- may reduce the risk of developing neurodegenerative diseases.
Daily Requirements and Sources
The optimal daily dose of resveratrol depends on goals and overall health status:
- the recommended norm is 100–500 mg per day;
- intake of more than 1 g per day may cause side effects and requires medical supervision.
Natural sources of resveratrol:
- grapes (especially with dark skins);
- red wine (in moderation);
- blueberries, raspberries, and other berries;
- peanuts and pistachios.
The highest concentration of resveratrol is found in grape skins, so whole berries are preferable to juices.
The bioavailability from food is lower than from supplements, but the combination with other polyphenols enhances the effect.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and Consequences of Deficiency
- decreased antioxidant protection and accelerated cell aging;
- increased risk of cardiovascular diseases;
- worsening glucose metabolism and weight gain;
- weakened immune and cognitive function.
Although resveratrol is not classified as an essential nutrient, its deficiency in the diet may reduce the overall resistance of the body to oxidative stress and chronic inflammatory processes.
Potential Risks of Excess and Their Manifestations
- digestive disorders (nausea, diarrhea);
- excessive lowering of blood pressure;
- effects on hormonal balance (phytoestrogenic activity);
- possible disruption of the menstrual cycle or reduction in testosterone levels;
- hepatotoxicity at high doses (especially in liver diseases);
- possible drug interactions (anticoagulants, antihypertensive agents, etc.).
Safe consumption of resveratrol is usually up to 500 mg per day.