Calculate trans-resveratrol dose. Stilbene polyphenol found in red wine, grapes, Japanese knotweed (the standard supplement source). 2010s hype was excessive — early sirtuin-activation claims were oversold; David Sinclair-era enthusiasm has moderated. Real but modest CV / metabolic effects in some populations. Math, not medical advice.
Your situation
500
mg trans-resveratrol / day
mg trans-resveratrol / day
What the evidence actually shows
- Cardiovascular: small improvements in endothelial function, BP (modest in hypertensive only), inflammatory markers. Effect sizes smaller than statins/ACE inhibitors.
- Metabolic: some evidence for insulin sensitivity in T2D — inconsistent across trials. Probably not a substitute for metformin/lifestyle.
- Cognitive (elderly): small improvements in cerebral blood flow + memory in postmenopausal women (Wong 2017). Effect sizes modest.
- Longevity: animal evidence in mice / yeast / worms. Human lifespan evidence: zero. Don’t believe marketing claims.
- Exercise: in older adults may improve exercise capacity. In trained athletes may BLUNT training adaptations (resveratrol + exercise = less gain than exercise alone in some studies).
The bioavailability problem
- Oral trans-resveratrol is heavily metabolized in liver (glucuronidation, sulfation). Plasma free-resveratrol levels are very low.
- With fat: 5x bioavailability improvement (Sinclair often cites this). Yogurt, olive oil, eggs work.
- Micronized / liposomal: claimed bioavailability improvements; clinical replication mixed.
- Lipocet / Veri-te (high-bioavailability brands): tested in some trials. Premium positioning.
- Reality: some metabolites (sulfates, glucuronides) may have biological activity, so plasma free-form isn’t the whole story.
Resveratrol + NMN/NR longevity stack
- Rationale: NMN/NR raise NAD+ (substrate); resveratrol allegedly activates sirtuins (enzymes that use NAD+). Combined → more sirtuin activity.
- Caveat: sirtuin-activation by resveratrol has been called into question. The Sinclair-era model is simpler than current biochemistry suggests.
- Sinclair’s own protocol (widely shared): 1g NMN + 1g trans-resveratrol with yogurt in the AM. He has commercial ties to companies selling these products.
- Cost: 1g/day trans-resveratrol + 1g/day NMN = ~$100-200/month at quality brands. Effect uncertain.
Interactions and safety
- Anticoagulant interaction: resveratrol has antiplatelet effects. Caution with warfarin, DOACs, aspirin.
- CYP3A4 inhibition: may alter levels of many medications. Discuss with pharmacist if on multiple drugs.
- Estrogen-receptor modulator: caution in hormone-sensitive cancers (breast, prostate, ovarian). Mixed agonist/antagonist effects.
- Exercise blunting: in trained subjects, may reduce training adaptations. Probably skip during peak training blocks.
- Doses up to 1g/day generally well tolerated. Above 2.5g/day → GI upset.
- Pregnancy/lactation: safety not established; avoid.
