What we'll talk about
Resveratrol, a natural antioxidant found in red wine, grape skins, and other sources, offers a range of health benefits. It positively impacts the liver, brain, intestines, hormones, and muscle mass. Its potential role in aging and protection against diseases is linked to activating sirtuin genes and rejuvenating cells. Resveratrol-rich sources include grapes, red wine, Japanese Knotweed, and certain purple fruits. Its effects encompass improved insulin sensitivity, reduced inflammation, cognitive enhancement, and potential longevity-promoting properties through gene activation.
Natural sources of resveratrol
- Grapes (27-35 mcg / g trans resveratrol): Grapes form resveratrol in their skin both as an antioxidant, which protects against the hot sun and weather conditions, and as a toxin against bacterial pests. Depending on the extent of these factors, the amount of resveratrol that is formed in grapes skins varies.
- Red wine (1.3 mg / 3 dcl): Unlike white wine, grape skins, which are rich in natural resveratrol, are used in the production of red wine. The length of maceration indicates how much resveratrol and other polyphenols are released into the wine. The longer the maceration, the fuller the wine is (denser texture and redder color, but watch out for artificially colored cheap wines).
- Japanese Knotweed: In Japan and China, Japanese Knotweed tea is traditionally used as prevention of heart attacks and heart disease as part of Itadori tea. Knotweed plant is highest source of resveratrol and is used to production of extract in capsules.
- Raspberries, plums, acai berries, and other purple fruits.
Health Benefits of Resveratrol
- Improved insulin sensitivity – 30 days of supplementation had an effect like caloric restriction in obese people. Insulin sensitivity has been improved, as well as epigenetic factor on obesity genes.
- Reduction of oxidative stress and inflammation
- Increases blood flow to the brain (250-500mg daily dose)
- Antidepressant effect – Resveratrol increases serotonin and at the same time reduces the enzyme monoamine oxidase, which breaks down serotonin and dopamine, which may lead to the creation of a new type of antidepressant.
- Against estrogene dominance – Resveratrol has an antiestrogenic effect (influence estrogen receptors) and reduces aromatase (an enzyme that converts estrogens to testosterone). This effect appears to be selective, so it helps to reduce estrogen dominance, but does not reduce estrogen clinically in women (on the contrary, at low estrogens it increases estrogenic action because it activates the same receptors).
- Increase physical performance, protection and increase of muscle mass
- Improvement of cognition and alleviation of Alzheimer’s dementia symptoms.
- Improving the composition of the microbiome and increasing the production of bile acids
- Restoration of circadian rhythm
Resveratrol, Sirtuins, and Longevity
Understanding Sirtuin Genes
During the last 20 years, several hidden biochemical programs have been discovered, which we have hidden in us and when they are turned on, activate self-preservation mechanisms, hidden deep in the genetic code of our cells.
One of these programs, which were designed to protect our bodies in the event of food shortages (starvation) and other adverse environmental conditions (such as excessive cold, heat, exposure to toxins, etc.), is triggered by so-called Sirtuin genes (SIRT 1-7).
When they are activated, they regenerate DNA, create new mitochondria (energy factories necessary for the life of our cells and the body), increase resistance to stress, restore stem cells, increase the process of autophagy (basically recycling and cell renewal), reduce inflammation and telomeres are corrected (which are a direct indicator of our life expectancy).
These are processes that slow down our aging, help maintain homeostasis and adapt to adverse environmental conditions.
How Resveratrol Activates Hidden Programs
To the great surprise of scientists, there are substances that can naturally activate these hidden programs (for the purposes of this work, we only talked to Sirtuins, but there are several), which restore the body and slow down aging.
Already in 2003, several substances were discovered that can activate sirtuin genes (especially SIRT1), among which resveratrol clearly dominated (quercetin and then butine), a substance naturally occurring in red wine. This was a significant discovery because it showed that some small molecules are able to activate these genes on their own without the need for adverse environmental effects in the form of stress, caloric restriction or exercise.
Scientific Insights on Resveratrol and Longevity
Based on a summary of the scientific article by David Sinclair (2017), a professor of genetics at Harvard who is currently at the forefront of human longevity research, his team discovered the effects of resveratrol on SIRT1 and longevity, rodent research has shown that sirtuin gene activators (especially resveratrol) delay aging, prevent cancer, neurodegenerative, cardiovascular and diabetic diseases, and even prolong their lives.
The results of the positive effects of resveratrol on human and rodent studies differ, with the fact that it is more effective where there has already been a strong deviation of homeostasis and disease. Another disadvantage, according to some studies, is low bioavailability but high usability (this can be offset by the simultaneous addition of other substances such as curcumin, bioperin or red wine).
Usage Recommendations
Timing and Dosage for Various Health Goals
- Restoration of circadian rhythm – Just 150-200 mg in the morning on an empty stomach
- Decreased estrogen dominance / increased testosterone in men – 500 mg daily
- Anti-aging effect + effect against diseases of civilization / cancer – 300-600 mg with curcumin / bioperin
- Neuroprotective and cognitive effect – 300 mg with a glass of full red wine at dinner with fats
Forms and Absorbability of Resveratrol
Resveratrol occurs in nature in two isomers:
- trans – more biologically active and therefore trans-resveratrol is better for us
- cis – lower bioavailability
Possible Contraindications
Safety Considerations for Resveratrol
Resveratrol supplementation is generally safe even at higher doses and use (1 g / day). However, only in healthy individuals.
Special Caution for Certain Health Conditions
There are not enough clinical studies on the diseases of civilization, on the basis of which it would be possible to talk about its safe use in this case as well. Because resveratrol probably works on the principle of hormesis, it can be harmful to the weakened.
Interaction with Medications
Due to the complicated pharmacokinetics, it is also not recommended for ongoing cancer or the presence of tumors in the body, although theoretically, based on SIRT1 activation, its effect should be anti-cancerous. It is generally not good to take resveratrol while taking other medicines, especially statins and antidepressants.