Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in September 2026. Last updated: 23 September 2026.
Resveratrol is the polyphenol that gave red wine its reputation as a heart-friendly drink. But for the doses researched clinically — 250-500 mg per day — you need to turn to the plant itself, not the bottle. Most resveratrol supplements come from Japanese knotweed (Polygonum cuspidatum), in which concentrations of up to 50% trans-resveratrol are reached. At Plenthera you will find KIKI Health Resveratrol: an extract of giant knotweed root with 392 mg of trans-resveratrol per capsule.
Which resveratrol suits you?
| Form | Bioavailability | Best for |
|---|---|---|
| Trans-resveratrol (50-99%) — at Plenthera: KIKI Health, 392 mg per capsule | Standard | Classic approach, cost-efficient |
| Trans-resveratrol + quercetin | Increased via metabolism inhibition | Those looking for synergy |
| Pterostilbene | 4-7x higher | Lower doses, premium |
| Liposomal | Increased | Maximum absorption route |
| Polyphenol stack | Variable | Longevity focus |
What is resveratrol?
Resveratrol (chemically: 3,5,4'-trihydroxystilbene) is a polyphenol stilbenoid that plants produce as a defence against fungal attack, UV radiation and injury. The bioactive form on which research focuses is trans-resveratrol.
In 2003, resveratrol made world news when David Sinclair (Harvard) and his team reported that the compound activates the SIRT1 protein — a 'longevity protein' that regulates DNA repair and mitochondrial function, among other things. Animal research showed that resveratrol supplementation extended the lifespan of yeast, worms and mice, particularly under calorie restriction. That launched the 'longevity supplement' niche and made resveratrol one of the best-known names in anti-ageing.
In practice, things are more complicated. In higher mammals — including humans — the effect is less clear-cut. Resveratrol has low bioavailability (it is rapidly metabolised in the liver), which makes doses of hundreds of milligrams per day necessary to reach plasma levels that correspond to the cell culture studies. Pterostilbene — a natural variant with two extra methyl groups — has higher bioavailability and is often positioned as 'next-generation resveratrol'.
For those who take the longevity theme seriously, resveratrol is usually part of a broader stack: in combination with quercetin (a synergistic polyphenol), pterostilbene, NAD+ precursors (NMN or NR) and spermidine. Also take a look at our chaga category and cacao category for related polyphenol-rich products, and our Q10 category for the mitochondrial energy cluster.
What does the science say about resveratrol?
Resveratrol is one of the most researched polyphenols — thousands of publications since the SIRT1 discovery in 2003. Research themes: longevity (extension of healthy lifespan in model organisms), cardiovascular (vasodilation, endothelial function), glucose metabolism, antioxidant activity and cognitive health. Results in laboratory and animal research are often impressive, but mixed in human clinical trials.
Results from laboratory and animal research cannot simply be extrapolated to humans. We therefore describe resveratrol as a research theme and make no promises about effects.
Resveratrol is a food supplement, not a medicine. If you use blood thinners (warfarin, NOACs), have oestrogen-related conditions or before surgery: consult a doctor or pharmacist beforehand.
Resveratrol, pterostilbene and quercetin — what is the difference?
Resveratrol: The original and best-known stilbenoid. Low bioavailability due to rapid metabolism in the liver — typically 250-500 mg/day in research.
Pterostilbene: A natural variant with two extra methyl groups. 4-7x higher oral bioavailability. Usually lower doses (50-150 mg). Positioned as 'next-generation resveratrol'.
Quercetin: Another polyphenol — a flavonol from onions, apples and green tea. Often combined with resveratrol because quercetin inhibits the breakdown enzymes, so resveratrol stays in the blood for longer.
Combination strategy: Resveratrol + quercetin (synergy via inhibition of breakdown), resveratrol + pterostilbene (two stilbenoids together), trans-resveratrol + liposomal form (physically increased absorption).
Resveratrol at Plenthera and other forms on the market
At Plenthera: trans-resveratrol from giant knotweed
KIKI Health Resveratrol contains 400 mg of giant knotweed root extract (Polygonum cuspidatum) per capsule, standardised to 392 mg of trans-resveratrol. One ingredient in a plant-based capsule (HPMC), without fillers, suitable for vegans. Dosage according to the label: 1 capsule per day — a jar of 60 capsules lasts two months.
Other forms on the market
Plenthera does not currently stock these forms, but you will come across them:
- Trans-resveratrol + quercetin: quercetin inhibits breakdown enzymes so resveratrol remains available for longer. Often in a 1:1 or 2:1 ratio.
- Pterostilbene: a natural methyl variant with 4-7x higher bioavailability. Lower doses (50-150 mg). Premium price point.
- Liposomal trans-resveratrol: in a phospholipid coating for improved absorption. Premium niche.
- Polyphenol stack (resveratrol + quercetin + pterostilbene + curcumin): for those who approach the longevity theme broadly.
How do you use resveratrol?
A simple basic approach to resveratrol:
- Follow the dosage on the label: for KIKI Health Resveratrol, 1 capsule (392 mg trans-resveratrol) per day.
- Choose the form: trans-resveratrol (classic), pterostilbene (premium), or a combination.
- Take with a meal containing some fat for optimal absorption (resveratrol is fat-soluble).
- Optionally combine with quercetin or pterostilbene — in that case, check the total dose.
- Give it at least 8-12 weeks of consistent use for a fair assessment.
- If you use blood thinners, before surgery or with oestrogen-related conditions: consult a doctor beforehand.
Myths and misconceptions about resveratrol
Myth 1: 'A glass of red wine provides enough resveratrol for a health effect.'
Incorrect. A glass of red wine provides 0.5-2 mg of resveratrol — a fraction of the doses used in clinical research (250-500 mg). For targeted resveratrol intake, a supplement is the logical route.
Myth 2: 'Resveratrol extends human lifespan.'
In yeast, worms and mice, lifespan has been extended in some studies. In humans, this has not been demonstrated scientifically. The extrapolation 'works in mice, so works in humans' is not scientifically supported.
Myth 3: 'The more resveratrol, the better.'
Doses above 1,000 mg/day show no additional effects in clinical research and may cause stomach complaints or reduced liver function. Stick to the dosage on the label.
Myth 4: 'Cis-resveratrol works just as well as trans-resveratrol.'
Incorrect. Virtually all research has been done with trans-resveratrol. The cis form is less researched and possibly less bioactive. Premium supplements explicitly state 'trans-resveratrol' on the label.
Combining resveratrol with other supplements
Resveratrol is often combined for the longevity or polyphenol theme. Popular combinations:
- Quercetin: synergy via inhibition of breakdown enzymes — resveratrol stays in the blood for longer.
- Pterostilbene: a second stilbenoid with higher bioavailability.
- Q10: for those who want to approach the mitochondrial energy route more broadly.
- Curcumin: polyphenol stack.
- Vitamin C and vitamin E: vitamin C and vitamin E contribute to the protection of cells from oxidative stress.
- Chaga: for those who approach the antioxidant theme more broadly.
- Cacao: a natural source of polyphenols.
Frequently asked questions
What is resveratrol?
A polyphenol stilbenoid from grape skins, Japanese knotweed and berries. Known through SIRT1 research (David Sinclair).
What is trans-resveratrol?
The bioactive isomer — research focuses almost exclusively on this form.
How much resveratrol per day?
Follow the label: for KIKI Health Resveratrol, 1 capsule with 392 mg of trans-resveratrol per day. Clinical research often uses 250-500 mg.
Does resveratrol help with anti-ageing?
Promising in animal research (SIRT1, lifespan extension in mice). Not demonstrated scientifically in humans.
What is the difference between resveratrol and pterostilbene?
Pterostilbene is a natural methyl variant with 4-7x higher bioavailability. Lower doses are sufficient.
Does red wine help for resveratrol?
The concentration is too low (0.5-2 mg/glass) compared with the doses used in research.
When should you take resveratrol?
With a meal containing some fat for optimal absorption.
What is sirtuin activation?
Activation of the SIRT1 protein, which regulates DNA repair and metabolism — related to longevity research.
Resveratrol with quercetin — does it work?
Quercetin inhibits breakdown enzymes so resveratrol remains available for longer. Synergistic according to research.
Does resveratrol have side effects?
Generally well tolerated. High doses may cause stomach complaints. Interaction with blood thinners is possible.
Sources
- Howitz KT. & Sinclair DA. et al., "Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan", Nature (2003).
- Bonkowski MS. & Sinclair DA., "Slowing ageing by design: the rise of NAD+ and sirtuin-activating compounds", Nat Rev Mol Cell Biol (2016).
- Walle T. et al., "High absorption but very low bioavailability of oral resveratrol in humans", Drug Metab Dispos (2004).
- Walle T., "Bioavailability of resveratrol", Ann N Y Acad Sci (2011).
- McCormack D. & McFadden D., "A Review of Pterostilbene Antioxidant Activity and Disease Modification", Oxid Med Cell Longev (2013).
Disclaimer: This text is for information purposes only and does not replace medical advice. Resveratrol is a food supplement, not a medicine. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.