Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Resveratrol is the polyphenol that gave red wine its reputation as a heart-friendly drink. But for the dosages clinically studied—250-500 mg per day—you need to consult the plant itself, not the bottle. Most resveratrol supplements come from Japanese knotweed (Polygonum cuspidatum), where concentrations of up to 50% trans-resveratrol are achieved. At Plenthera, you'll find premium resveratrol as a standardized extract—often combined with quercetin or pterostilbene for the longevity and polyphenol theme.
Which resveratrol is right for you?
| Form | Bioavailability | Best for |
|---|---|---|
| Trans-resveratrol (50-99%) | Standard | Classic approach, cost-effective |
| Trans-resveratrol + quercetin | Increased via metabolism inhibition | Synergy-seekers |
| Pterostilbene | 4-7x higher | Lower dosages, premium |
| Liposomal | Increased | Maximum absorption route |
| Polyphenol stack | Variable | Longevity focus |
What is resveratrol?
Resveratrol (chemical: 3,5,4'-trihydroxystilbene) is a polyphenol stilbenoid that plants produce as a defense against fungal attacks, UV radiation, and injuries. The bioactive form focused on in research is trans-resveratrol.
In 2003, resveratrol made global headlines when David Sinclair (Harvard) and his team reported that the substance activates the SIRT1 protein—a "longevity protein" that, among other things, regulates DNA repair and mitochondrial function. Animal studies showed that resveratrol supplementation extended the lifespan of yeast, worms, and mice, especially under caloric restriction. This launched the "longevity supplement" niche and made resveratrol one of the most well-known anti-aging substance names.
In practice, the matter is more complex. In higher mammals—including humans—the effect is less clear. Resveratrol has low bioavailability (rapidly metabolized in the liver), which necessitates dosages of hundreds of milligrams per day to achieve plasma levels consistent with cell culture studies. Pterostilbene—a natural variant with two additional methyl groups—has higher bioavailability and is often positioned as "next-generation resveratrol."
For those who approach the longevity theme seriously, resveratrol is usually part of a broader stack: in combination with quercetin (synergistic polyphenol), pterostilbene, NAD+ precursors (NMN or NR), and spermidine. Also check out our chaga category and cacao category for related polyphenol-rich products, and our Q10 category for the mitochondrial energy cluster.
Science, sirtuins, and EFSA status
Resveratrol is one of the most researched polyphenols—thousands of publications since the SIRT1 discovery in 2003. Research themes include: longevity (extension of healthy lifespan in model organisms), cardiovascular (vasodilation, endothelial function), glucose metabolism, antioxidant action, and cognitive health. The results are often impressive in laboratory and animal studies, but varied in human clinical trials.
Important: despite the volume of research, EFSA has not yet recognized any health claims for resveratrol. Applications concerning cardiovascular, antioxidant, and anti-aging have been rejected due to insufficient causal evidence based on EFSA's strict criteria. We therefore do not make any literal claims of efficacy.
Resveratrol is a dietary supplement, not a medicine. If using blood thinners (warfarin, NOACs), if you have estrogen-related conditions, or before surgery: consult a doctor or pharmacist beforehand.
Resveratrol, pterostilbene, and quercetin — what's the difference?
Resveratrol: The original and most well-known stilbenoid. Low bioavailability due to rapid metabolism in the liver — typical dosages 250-500 mg/day.
Pterostilbene: Natural variant with two additional methyl groups. 4-7x higher oral bioavailability. Usually lower dosages (50-150 mg). Positioned as "next-generation resveratrol."
Quercetin: Another polyphenol — a flavonol found in onions, apples, green tea. Often combined with resveratrol because quercetin inhibits degradation enzymes, allowing resveratrol to remain in the blood longer.
Combination strategy: Resveratrol + quercetin (synergy via degradation inhibition), resveratrol + pterostilbene (two stilbenoids together), trans-resveratrol + liposomal form (physically enhanced absorption).
The forms of resveratrol at Plenthera
Trans-resveratrol (standardized 50% or higher)
Classic form — extract from Japanese knotweed, standardized to trans-resveratrol content. Dosages 250-500 mg/day. Our first-line recommendation.
Trans-resveratrol + quercetin
Synergistic combination — quercetin inhibits degradation enzymes, meaning resveratrol remains available longer. Often in a 1:1 or 2:1 ratio.
Pterostilbene
Natural methyl variant with 4-7x higher bioavailability. Lower dosages (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 seriously pursue the longevity theme.
How to use resveratrol?
Simple basic approach for resveratrol:
- Determine your goal: general maintenance (100-250 mg) or longevity stack (500+ mg).
- Choose the form: trans-resveratrol (classic), pterostilbene (premium), or combination.
- Take with a fatty meal for optimal absorption (resveratrol is fat-soluble).
- Divide higher dosages (>500 mg) over two moments—morning and afternoon.
- Combine with quercetin for synergy or pterostilbene for higher bioavailability.
- Give it at least 8-12 weeks of consistent use for a fair assessment.
- If using blood thinners, before surgery, or if you have estrogen-related conditions: consult a doctor beforehand.
Myths and misunderstandings about resveratrol
Myth 1: "A glass of red wine provides enough resveratrol for health effects."
Incorrect. A glass of red wine provides 0.5-2 mg of resveratrol—a fraction of the clinical dosages (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 is extended in some studies. This has not been demonstrated in humans. EFSA has not recognized any claims for this. The extrapolation "works on mice, so it works on humans" is not scientifically supported.
Myth 3: "The more resveratrol, the better."
Dosages above 1,000 mg/day show no additional effects in clinical research and can cause stomach complaints or impaired liver function. Clinical research typically uses 250-500 mg/day.
Myth 4: "Cis-resveratrol works just as well as trans-resveratrol."
Incorrect. Almost all research has been done with trans-resveratrol. The cis-form is less studied and possibly less bioactive. Premium supplements explicitly state "trans-resveratrol" on the label.
Combining resveratrol with other supplements
Resveratrol is often combined for longevity or polyphenol themes. Popular combinations:
- Quercetin: synergy via inhibition of degradation enzymes — resveratrol stays in the blood longer.
- Pterostilbene: a second stilbenoid with higher bioavailability.
- Q10: for those who want to approach the mitochondrial energy pathway more broadly.
- Curcumin: polyphenol stack.
- Vitamin C and E: synergistic antioxidants.
- Chaga: for those who take a broader approach to antioxidants.
- Cacao: natural source of polyphenols.
Frequently asked questions
What is resveratrol?
Polyphenol stilbenoid from grape skins, Japanese knotweed, and berries. Known from SIRT1 research (David Sinclair).
What is trans-resveratrol?
The bioactive isomer — research focuses almost exclusively on this form.
How much resveratrol per day?
100-500 mg trans-resveratrol per day. Clinical research uses 250-500 mg.
Does resveratrol help with anti-aging?
Promising in animal research (SIRT1, lifespan extension in mice). Not demonstrated in humans. EFSA claims do not exist.
What is the difference between resveratrol and pterostilbene?
Pterostilbene is a natural methyl variant with 4-7x higher bioavailability. Lower dosages are sufficient.
Does red wine help for resveratrol?
Too low a concentration (0.5-2 mg/glass) for clinical effects.
When to take resveratrol?
With a fatty meal for optimal absorption. Divide higher dosages.
What is sirtuin activation?
Activation of SIRT1 protein that regulates DNA repair and metabolism — related to longevity research.
Resveratrol with quercetin — does it work?
Quercetin inhibits degradation enzymes, meaning resveratrol remains available longer. Synergistic according to research.
Does resveratrol have side effects?
Generally well tolerated. High dosages may cause stomach complaints. Possible interaction with blood thinners.
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).
- EFSA — Scientific Opinions on resveratrol claims (rejected).
- McCormack D. & McFadden D., "A Review of Pterostilbene Antioxidant Activity and Disease Modification", Oxid Med Cell Longev (2013).
Disclaimer: This text is for informational purposes only and does not replace medical advice. Resveratrol is a dietary supplement, not a medicine. If in doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first.