There has been growing interest in anti-aging medicine research including supplementation, which was reflected in the high number of readers of our NMN blog. In that post, we highlighted the the promising life extension and anti-aging potenial the supplement NMN has. Today the Shannon Clinic – Melbourne Chiropractic and Sports Care takes a look at resveratrol, which is shaping up to be another important supplement for anti-aging and life extension.
What is Resveratrol?
Resveratrol is known as a polyphenol and is found in a wide range of plant foods including grapes (red wine), peanuts, blueberries, cucumbers, red cabbage, spinach, cocoa. Polyphenols have health promoting effects including, anti-oxidation, anti-inflammatory, immunomodulation, modulating gut microbiota.
These effects are important as aging involves “a decline over time in cellular and organismal function which leads to various metabolic disorders such as type II diabetes, caner, neurodegenerative diseases including Alzheimers, Parkinson’s disease).” Excessive oxidation stress results in damage to our DNA and mitochondria (power factory of the body) accelerating the aging process. Therefore, the role of antioxidant’s like resveratrol help to balance the oxidation levels in the body, thus potentially slowing the damage occuring with aging.
Resveratrol Dosage
Resveratol comes in two forms, cis and trans, with trans being the more potent form from a therapeutic perspective. The optimal dosage for therapeutic benefit has yet to be established, although human studies have established supplementation is safe and well tolerated.
Dosages in studies have range from low doses (5mg) up to high doses (500mg) per day building to 1g per day. It would appear that the optimal dose may lie between 500 mg-1g, as there have been some side effects including abdominal pain and diarrhea in those taking more than 1g, however it appears well tolerated at 1g in healthy individuals. Furthermore, doses greater than 1g per day have been associated with drug interactions in individuals on calcium channel blockers (blood pressure medication), sildenafil’s (erectile dysfunction medication), midazolam’s (sedative medication) and nefazodone’s (antidepressant medication). Additionally, long term use of resveratrol can act as a thyroid disruptor including disrupting thyroid hormone production and can be toxic to the kidneys.
What Are The Benefits of Resveratrol?
In animal studies, resveratrol has shown to have positive effects on life extension. It may protect against age-related diseases including neurodegenerative diseases, cardiovascular disease, infertility, osteoporosis and cancers. In human trials the results have been more mixed and this in part is likely to be explained by variations in study designs including the dosage levels, supplementation duration times, population types being examined. Identifying the optimal dose level is critical to improve our understanding of the overall benefits resveratrol may hold.
More broadly speaking resveratrol has been shown to have many bioactivity properties including:
- Anti-oxidant
- Anti-inflammatory
- Immunomodulatory
- Hypotensive (lowering vascular pressure)
- Hypolipidemic activities (lowering lipids/fats)
- Efficacies in preventing and managing cancer, cardiovascular disease, neurodegenerative diseases and obesity.
In animal and in vivo studies resveratrol shows potential benefits in the use of auto-immune diseases such as systemic lupus and rheumatoid arthritis by modulating the immune system and inhibiting the inflammatory regulators involved with the inflammatory response, including interleukin 6 (IL-6) and tumor necrosis factor (TNF).
What Does the Current Literature Say About Resveratrol?
- 2021 meta-analysis and systematic review suggests resveratrol improves glucose and insulin levels in 45-59 year olds with type II diabetes.
- 2021 meta-analysis and systematic review indicated resveratrol had at least one significant effect related to diabetes including reductions in insulin resistance and in individuals with diabetes, a reduction in fasting blood glucose.
- 2022 meta-analysis of randomized controlled trials found resveratrol maybe beneficial in reducing total cholesterol, low density lipoproteins, triglycerides (bad fats).
- 2022 meta-analysis and systematic review of randomized controlled trials suggests resveratrol supplementation can improve endothelial function which could be important in individuals with cardiovascular disease.
- 2023 meta-analysis of randomized controlled trials looking at the effects of resveratrol on Alzheimer’s disease (AD) indicated there was an efficacious effect of resveratrol on AD, further research is required to explore and validate the findings.
- 2023 meta analysis and systematic review of randomized controlled trials found resveratrol was effective in treating women with polycystic ovarian syndrome and hyperlipidemia due to it’s ability to reduce testosterone levels.
- 2024 systematic review of randomized controlled trials exploring the impact of resveratrol supplementation in older adults found the combination of exercise and resveratol improves exercise adaptation and muscle function in healthy older adults. It showed potential neuroprotective effects in individuals with AD and a positive impact on cognition in overweight older adults.
- 2024 umbrella meta-analysis found resveratrol supplementation benefits included reducing general and central obesity, as well as decreasing some inflammatory markers.
Concluding Thoughts on Resveratrol
From reviewing the literature it would appear resveratrol has the potential to positively impact inflammatory markers, particularly leading to a reduction in IL-6 and TNF. Minimizing inflammation is an important aspect of anti-aging and life extension. Additionally, it appears to be favourable in individuals with type II diabetes. There are also encouraging signs for it’s role in reducing blood lipids, endothelial function, both important for mitigating the risks of cardiovascular disease. Furthermore, it appears resveratrol may have a role to play in preventing neurodegenerative decline and cognition.
Some Considerations
That said, there is still a need to establish the optimal dosage and dose-response levels. 500mg appeated to be a commonly researched dose level with some studies going up to 1g. For those considering supplementing with resveratrol there are a couple of caveats to consider. 1). There appears to be a drug interaction with certain pharmaceutical drugs, so make sure you are either not taking those prescription drugs or keep below 1g per day, probably 250-500mg. 2). Resveratrol is not a supplement to take for extended periods, with some evidence to suggest it maybe toxic to the kidney and thyroid with extended use.
Further research is required to understand the overall potential benefits of resveratrol in humans, the optional dosage, optimal cycle duration and to establish any other risks. However, as shown in this blog, the current evidence indicates more broadly that resveratrol is well tolerated and safe to take, with the current state of research indicating there maybe an exciting future for resveratrol supplementation. For those interested in trialing trans-resveratrol we prefer Renue by Science.
If you enjoyed this blog, we welcome you to have a read of our other blogs. To make an appointment to see Melbourne sports chiropractor Dr. Nicholas Shannon or our remedial massage therapist and acupuncturist Paula Pena, click on the button below. Our clinic is located on Collins Street in the CBD of Melbourne, opposite the Melbourne Town Hall.
