How to Take Resveratrol: Tips for Daily Dosage & Timing

What is Resveratrol?

Resveratrol is a natural polyphenol which is a stress metabolite in plants. Any type of plant stress such as physical, chemical, and pathogenic stress can induce the production of polyphenols.

It is popularly identified in the skin of grapes, blueberries, raspberries, mulberries, and peanuts. Resveratrol is present in both, the natural as well as the synthetic form in the market today.

Phytogenic resveratrol differs from natural checkers complemented with other plant-beneficial substances that have a pivotal impact on this compound. Synthetic resveratrol is procured from laboratories and it provides the same health benefits but does not contain other compounds present in natural products.

Health Benefits of Resveratrol

Cardiovascular Health

Resveratrol is famous for its capability to boost cardiovascular health. It aids in decreasing the level of inflammation, bringing down pressure and hindering the oxidation of LDL cholesterol, which contributes to plaque deposits in arteries.

Especially, the National Health of Medicine has documented that resveratrol possesses a notable effect on the endothelium, which is the lining of blood vessels, thus, increasing blood flow and decreasing the vulnerability to heart diseases.

Anti-Aging and Longevity

It has recently been discovered that Resveratrol has many health benefits including exercising the heart muscles and anti-aging benefits. Sirtuins are certain genes that this element turns on and you will realize that sirtuins are linked to the lifespan of a living being.

It has been ascertained that these genes are involved in the maintenance of cells and controlling of inflammation which leads to an increase in the average lifespan.

Resveratrol also works as an antioxidant thus assisting the prevention of aging through the shielding of cells from destruction caused by free radicals. Considering resveratrol’s role in anti-aging, it’s equally fascinating to explore its specific impact on skin health. Learn more by visiting our detailed guide on the Skin Benefits of Resveratrol.

Anti-Inflammatory Properties

When long-term inflammation occurs, numerous diseases, such as heart disease, cancer, and neurodegenerative disorders are associated with it. Resveratrol modulates inflammation by suppressing the enzymes and signaling proteins that trigger inflammation.

This makes it a rewarding compound especially to supplement the inflammation-related conditions in addition to its general well-being impacts.

In this video podcast, Rimon, a host of Wellness Messiah, discussed with Dr. David Sinclair and shared the best timing to take resveratrol to get full benefits.

How to Take Resveratrol - Sinclair Explains | DON"T Take It Every Day! (Video Credit: Wellness Messiah with Rimon Official)

Other Benefits (e.g., Brain Health, Cancer Prevention

Resveratrol has also been followed for its impacts on the practice of the brain and the aversion to the growth of tumors. Resveratrol may possibly shield the brain cells, prevent diseases such as Alzheimer’s disease, and also enhance the brain’s performance.

Moreover, resveratrol was found to suppress the growth of cancer fresh cells and also to control the metastasis of cancer tumors in rodents.

ALSO READ - Resveratrol for Weight Loss: How Does It Work

Scientific Evidence and Studies

Summary of Key Studies

Research has suggested many efficacies of resveratrol for health improvement medicine. One published study in the International Journal of Molecular Sciences reported an Italian study of patients with cardiovascular disease showed that resveratrol added to the regular treatment provided significant benefits of endothelial function and also decreased the concentrations of inflammatory indices.

Analysis of Findings

Such works indicate that resveratrol offers a promise of better health and – in combination with other factors – increased lifespan as it influences numerous processes associated with aging, inflammation, and illness.

However, one needs to consider that most of the studies have been performed on rats or on cell cultures and more large clinical trials on human subjects are wanted. Thus, in our opinion, based on the available literature data, the potential of resveratrol in terms of various aspects of a healthy lifestyle is quite positive.

Dosage and Usage of Resveratrol

Recommended Dosages for Different Benefits

The oral intake of resveratrol dosage relies on the intended health benefits it wants to provide to the body. About cardiovascular illness, daily doses of 100-500 mg have been used in most research.

For anti-aging and other benefits, the recommended dose ranges of the herb are between 250 to 500ng per day. To begin, one should take a small amount of the substance and gradually increase it to study the levels of tolerance and side effects.

When is the Best Time to Take Resveratrol?

When is the best time to take this supplement? It depends on your age and your goals.

Age-Specific Recommendations

According to researchers at the University of Waterloo, resveratrol should be taken at night. This follows the way your body usually functions, helping you rest well and supporting the repair of cells at night.

The best time for seniors to take resveratrol is midday. When we get older, our body’s internal rhythms shift, and eating it at midday supports heart health and gives you more energy.

Timing Based on Health Goals

That’s not all there is to think about. You can take resveratrol at different times depending on what you are aiming to do.

If you want to look after your blood sugar, make it a habit to take resveratrol first thing in the morning. Studies reveal that early consumption helps control blood sugar levels throughout the day, which is good for avoiding Type 2 diabetes. Add healthy fats with a balanced breakfast food to enjoy more energy and vitality in your morning.

Getting resveratrol benefits can be enhanced by taking it with some fat, in the afternoon, with an avocado or olive oil meal. Taking it at this time, your body will absorb it well, and everything will function smoothly all day.

If your goal is to look younger or sleep better, take resveratrol at night. It helps your body produce melatonin, which improves sleep and supports overnight cell repair. If you have trouble sleeping, you could try a bedtime dose, though skip the wine, since alcohol interferes with the effects.

Best ways to take Resveratrol

How to Take Resveratrol Supplements:

• Use the recommended dose that is recommended by the manufacturer or your doctor when administering the drug.
• Opt for the consumption of resveratrol with a meal that contains fats, since it enhances the uptake of the product.
• Some of the supplements have bio-enhancers that help in increasing the bioavailability of the supplement.

Absorption and Bioavailability

Resveratrol has low bioavailability, meaning that only a small percentage of the ingested amount is absorbed into the bloodstream. To enhance absorption, it is recommended to take resveratrol with a fat-containing meal, as it is a fat-soluble compound. Additionally, using formulations that contain other bio-enhancers, such as piperine (black pepper extract), can further improve its bioavailability.

Practical Tips for Maximizing Effectiveness

• It is recommended to take resveratrol with a meal that has fats, such as avocado, nuts or olive oil.
• There is appropriateness in taking supplements that contain bio-increasers which will enhance absorption.
• Begin with the use of a small amount and gradually escalate the dosage in order to recognize the patient’s tolerance level.
• This is because resveratrol should be taken together with other antioxidants like the vitamins C and E.

Naomi Doswell, the owner of Beautiful Features, offering personalized skincare and aesthetic treatments commented

Resveratrol can be taken at any time of day, but for optimal absorption and effectiveness, it is often recommended to take it with a meal. This can enhance its bioavailability and ensure that the antioxidant benefits are maximized. Consistency in daily intake is more crucial than the specific timing.

Safety and Side Effects

Potential Side Effects

It can also be noted that Resveratrol is safe for human consumption when taken in the appropriate recommended amount. In particular, the following side effects are possible, although they are considered rare and often manifest only in mild form: digestion problems, headaches, dizziness, etc.

The side effects mentioned above are rarely serious and may be alleviated by beginning the medication in the smaller doses and gradually building up, to the prescribed dosage.

Interactions with Other Medications

Interaction of Resveratrol with medications includes blood thinners, anti-inflammatory drugs, and drugs that are usually metabolized through the liver like warfarin.

It is recommended for one to always discuss with the doctor the various drugs he or she takes before using the resveratrol supplements.

Long-Term Safety Considerations

There are not many long-term complications reported concerning resveratrol supplementation because most studies have been on short-term duration. But, according to animal experiments, it is safe to use resveratrol in chronic doses.

However, large and larger scale studies are still required to interpret the impact of resveratrol within the lengthy run about the actual safety of utilizing it and the results they produce in humans.

Best ways to take Resveratrol

• Use the recommended dose that is recommended by the manufacturer or your doctor when administering the drug.
• Opt for the consumption of resveratrol with a meal that contains fats, since, it enhances the uptake of the product.
• Some of the supplements have bio-enhancers which help in increasing the bioavailability of the supplement.

Dietary Sources and Supplementation

The sources of organic foods rich in resveratrol include grapes, berries, peanuts, and red wine. If you want to rely on the diet sources you should include foods with phosphorus in your daily diet. Resveratrol supplements can be bought in capsules, tablets, or in powdered form.