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Category Archives: Resveratrol

Best Resveratrol Supplement Benefits vs Side Effects Review

Resveratrol is well-known for its health benefits. Today, were going to explain the laundry list of mounting body, brain and beauty benefits and back them up with real scientific evidence.

And as you move through our well-researched and documented resveratrol review, you will see this stilbenoid, a compound when in concentrated doses, can actually and nearly proven to slow down the progression of many diseases and ailments.

We will elaborate on the effectiveness and proper dosage of this antioxidant supplementation versus the side effects of high dose resveratrol pills.

Resveratrol is a polyphenol found in predominately in 2 of life's greatest enjoyments, red wine and chocolate. Its also primarily found in grape skins and red grape juice. When ingested, it acts as a flavonoid antioxidant, which leads to powerful health benefits throughout the body. Those reported, restorative resveratrol benefits include all of the following:

This is the best-known health benefit of resveratrol: it improves your heart health. Thats why many people say that having a glass of red wine every day is good for your heart.

Resveratrol is thought to benefit cardiovascular health in two ways:

First, it protects the endothelium from oxidative free radical damage. The endothelium is the delicate inner layer of your arteries.

Second, resveratrol raises levels of nitric oxide. This critical chemical is produced by the endothelium and keeps blood vessels dilated to the perfect diameter to ensure adequate blood flow throughout your body.

Together, these two effects can have a significant impact on your cardiovascular health.

One study from Australia involved overweight hypertensive men and post-menopausal women. Participants were given a single dose of resveratrol, after which researchers measured resveratrols impact on the brachial artery (which is the biggest artery of the upper arm). Typically, impaired blood flow in the brachial artery is associated with an increased risk of obesity and hypertension.

After consuming that single dose of resveratrol, researchers observed powerful health benefits within the hour. Participants experienced a rapid increase of healthy blood flow.

Ultimately, this can reduce your risk of death. Researchers in Connecticut demonstrated that resveratrol can precondition your heart, which then provides it with the protection it needs to survive and avoid cardiac events.

The same antioxidant effects mentioned above have benefits on other parts of your health. Those who consume their recommended daily serving of resveratrol every day have a lower risk of heart attacks and strokes.

Theres one major reason behind this connection. First, resveratrols antioxidant effects reduce inflammation. This prevents the oxidation of LDL (bad) cholesterol. When LDL cholesterol cant get oxidized, its less likely to form platelets and stick to the walls of your blood vessels.

As evidence for this benefit, we submit this Canadian study, where researchers found that drinking one to two 5-ounce glasses of wine every day led to a reduced risk of stroke and heart disease. Study participants were observed to have a significantly reduced risk of developing atherosclerotic disease, which is a precursor to heart disease and stroke.

This ultimately reduced their risk of death by 30%.

Studies have shown that resveratrol can reduce the spread of Alzheimers disease. Researchers believe the compound protects nerve cells from damage while also reducing plaque buildup in the brain two things that typically lead to Alzheimers.

Numerous studies have measured the effect of resveratrol on the brain. This study from the UK analyzed the brain activity of 22 healthy adults. The adults were given resveratrol, after which researchers observed increased neurological blood flow, which suggests better mental sharpness and concentration.

Want some more evidence about the brain benefits of resveratrol? Consider this study from Illinois, where researchers discovered that mice who had been given resveratrol supplements had better memory function and performed better on mental performance tests.

Theres some evidence that resveratrol can stop the spread of cancer cells. Some studies have even shown that resveratrol triggers cancer cell death (apoptosis).

One research study conducted in France found that resveratrol slowed down the production of cancerous cells. Those researchers recommended resveratrol as an anti-cancer agent and specifically recommended people eat blueberries, peanuts, and grapes to get an adequate intake of resveratrol (along with both red and white wine).

Resveratrol can reduce your risk of diabetes by preventing insulin resistance. When your body becomes insulin resistant, it means youre less sensitive to the effects of the blood sugar-lowering hormone known as insulin. This almost always leads to diabetes.

Resveratrol has been shown to prevent insulin resistance from occurring, which could reduce the likelihood of diabetes in at-risk patients.

Many of the benefits listed above are appealing to those who are sick, old, or obese. But resveratrol has also been shown to benefit people who are perfectly healthy.

In a 2012 Canadian study, researchers showed that athletes could possibly benefit from resveratrol supplementation.

The study, unfortunately, did not involve athletes: it involved rats. Rats received resveratrol supplements over a 12 week period. These rats were observed to have better endurance, oxidative metabolism, and cardiac functionality. They also had an overall endurance training performance increase of 21%.

Some have pointed to this study as evidence that resveratrol can boost your musculoskeletal health. Even the researchers, however, admitted that more research needed to be done on human studies before these benefits were definitive.

Resveratrol has been shown to protect the most important of your five senses. A study from Missouri showed that resveratrol was able to reduce the risk of age-related blindness.

Typically, we all lose a little bit of our eyesight as we get older. Researchers found that those who took a healthy daily dose of resveratrol were able to reduce abnormal blood vessel growth in their eyes.

This benefit was thought to be linked to resveratrols ability to regulate angiogenesis. That means blood vessels cannot form in the eye and potentially damage your eyesight.

The male bodys testosterone production starts to gradually decline after the age of 30. This process is sometimes known as male menopause, and it has been linked to reduced muscle mass, balding, a reduced sex drive, and other unwanted side effects.

One Korean study showed that resveratrol boosted blood testosterone levels by more than 50% after a 28 day period of daily resveratrol consumption compared to a placebo group.

Before you get too excited, you should realize that the Korean study was conducted on mice.

Many would agree that the best way to enjoy the benefits of resveratrol is by drinking a glass of red wine every day.

That may be true. But other valuable sources of resveratrol include peanuts, pistachios, grapes, cranberries, blueberries, and dark chocolate.

If none of those foods or drinks sound appetizing to you, then you can also buy resveratrol health supplements from health food stores and pharmacies across the country.

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Best Resveratrol Supplement Benefits vs Side Effects Review

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Resveratrol Supplements Are Finally Put to the Test …

If one searches the Internet for anti-aging interventions, a vast array of techniques are offered, from starvation regimes to dietary supplements and growth hormones. All are for sale, but none so far have been proven as the magic bullet, despite exorbitant claims on many of the websites. Resveratrol is one supplement youll likely come across, a component of red wine that gained notoriety as a possible explanation for the so-called French Paradox, which turned out to be not so paradoxical after all (seeWhat Explains the French Paradox?).

As I discuss in my video Resveratrol Impairs Exercise Benefits, it turns out that [c]ountries with high wine consumption are those in which saturated fat consumption used to be low but increased in recent years. So, the low mortality from ischemic heart disease may just reflect the earlier, lower levels of saturated fat consumption, and the wine may just be a confounding factor. It did, however, help spark interest in resveratrol, the purported active ingredient of red wine about which scientific papers are now published every day.

More than a hundred of those papers on resveratrol have been called into question, though, as one of the leading researchers in the field was found guilty of taking millions in taxpayer money only to fabricate and falsify his data.

Hundreds of studies still remain, though. Does this mean pills can now replace a healthy diet? Even a group of resveratrol scientists dont think resveratrol is worth supplementing: In contrast to the lacking data on resveratrol in humans, the animal data are promising and indicate the need for further human clinical trials. In rodents, resveratrol supplementation decreased cardiovascular risk factors, improved cardiovascular function and physical capacity, and decreased inflammation, leading to improved vascular function. But, when it was put to the test in people, almost the exact opposite was found.

Specifically, combining resveratrol with athletic training abolished the reduction in blood pressure, cholesterol, and triglycerides normally associated with training; had a more arterial-constricting effect than a dilating effect; and led to a significantly lower increase in the training-induced increase in maximal oxygen uptake.

Rodents on resveratrol get enhanced exercise performance, but, in people, the resveratrol induced a 45 percent lower increase in maximum aerobic capacity compared with those taking a sugar pill. The human subjects were working out like crazy, and the resveratrol undercut their efforts.

This raises a larger issue. Mouse models are a cornerstone of modern biomedical research, and yet systematic studies as to their usefulness are rarely done. Consider this: nearly 150 human clinical trials testing anti-inflammatory drugs have failedwithout exceptionafter those same drugs had shown promise in trials on mice. In analyzing the carry-over from the mouse trials to the human trials, researchers determined that [t]he result was surprising, almost shocking: the correlation was not only poor, it was virtually absent for the main study areas: burns, trauma, endotoxemia. It turns out, for example, that mice may be up to a million times less sensitive to inflammatory endotoxins than humans.

The takeaway is that the negative effects they found add to the growing body of evidence questioning the positive effects of resveratrol supplementation in humans. Maybe the problem, though, was resveratrol supplementationthat is, giving people capsules containing 50 times the resveratrol they would normally get from eating grapes, berries, peanuts, or chocolate. Was it just too much of a good thing? To see if the amount one gets from drinking red wine would be beneficial, we can look to the Chianti region of Tuscany to determine whether resveratrol levels achieved with diet help protect against inflammation, cancer, cardiovascular disease, and death. The answer? None of the above. Despite the fact that U.S. annual sales of resveratrol supplements have reached $30 million, there are limited and conflicting human clinical data demonstrating any human benefits, and there are no data concerning its long-term safety.

The exercise study was supported in part by a manufacturer of resveratrol supplements. To their credit, however, the researchers responded to an angry letter by a supplement company consultant that it is our opinion that we, as scientists, have a responsibility to report what we find, and not to twist our findings to fit the commercial interests.

The benefits of red wine over white do not appear to be due to the resveratrol, but to the estrogen synthase blockers. See Breast Cancer Risk: Red Wine vs. White Wine.

What about the role of red wine in the Mediterranean diet? I have a whole series of videos, including:

I just published a whole new series on alcohol. Check it out:

Sadly, the epic failure of resveratrol supplements is par for the course when it comes to trying to get your nutrition in pill form. See, for example:

In health,Michael Greger, M.D.

PS: If you havent yet, you can subscribe to my free videoshereand watch my live, year-in-review presentations:

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Resveratrol Supplements Are Finally Put to the Test ...

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Resveratrol Benefits, Side Effects and Sources – Dr. Axe

How do the French eat more fat, sugar and rich foods, plus drink more wine, but still have less heart health issues? The answer to this puzzling question, commonly known as the french paradox, is believed to be due to a higher intake of a specific phytonutrient called resveratrol, found naturally in superfoods like red wine. Like other antioxidants and phytonutrients, such as lycopene found in tomatoes or lutein found in carrots, resveratrol is a powerful compound that regenerates the body all the way at the cellular level.

Research published over the past several decades in many medical journals, including the European Journal of Food Pharmacology andAmerican Journal of Hypertension,found that resveratrol (in this case from red wine) decreases the risk of heart disease among other common health concerns. Although he might not have known exactly how wine was able to promote better health, even Plato promoted the health perks of drinking it in moderation. Hes been quoted as saying, Nothing more excellent or valuable than wine was ever granted by the gods to man. (1)

In case youre wondering, you dont have to be a wine drinker to benefit from resveratrol. Other sources include deeply- olored berries and real dark chocolate/cocoa. Along with helping to keep arteries clear from plaque buildup and protecting an aging heart, this phytonutrienthas many other health benefits too including reducing inflammation, potentially helping to prevent obesity and protecting cognitive health among the elderly.

Resveratrol is a polyphenic bioflavonoid antioxidant thats produced by certain plants and found in foods and drinks that are known to halt the effects of aging. Resveratrol is classified as aphytoestrogen because of its ability to interact with estrogen receptors in a positive way. Plants that produce resveratrol and other types of antioxidants actually do so partly as a protective mechanism and response to stressors within their environments, including radiation, the presence of insects or other predators, injury, and fungal infections. Today, resveratrol is believed to be one of the most potent polyphenols and strongest protectors against symptoms associated with aging andfree radical damage.

Studies show that the most naturally abundant sources of resveratrol (not to mention many other protective phytonutrients, vitamins and minerals) are plants, including the skin of red grapes, red wine, raw cocoa, and dark berries, such as lingonberries, blueberries, mulberries and bilberries. Red wine is probably the best known source, mostly due to its high levels thanks to the fermentation process that turns grape juice to alcohol. During production of red wine, grape seeds and skins ferment in the grapes juices, which have positive effects on levels and availability of resveratrol.

The benefits of resveratrol were first discovered when researchers found that yeast and other microbes, insects and animals fed resveratrol experienced an increased life span as a result. Various studies continued to confirm its amazing anti-aging benefits, demonstrated in studies conducted on fruit flies, fish, mice and nematode worms, all of which lived longer compared to control groups that were not treated with this phytonutrient.

Resveratrol is a powerful antioxidant that neutralizes free radicals produced during everyday bodily functions, such as eating and exercise. Free radical damage is accelerated due to poor lifestyle habits like smoking, eating an unhealthy diet, and in response to environmental pollution and toxicity. If left unchecked, free radicals can damage cells and are thought to be a cause of life-threatening diseases andearlier death. Consuming plant foods high in antioxidants and phytonutrients has been shown to offer antioxidative, anticarcinogenic and antitumor benefits that protect adults from many age-related diseases. (2)

According to research published by the Department of Pharmacology at the University of Seville in Spain, One of the most striking biological activities of resveratrol soundly investigated during the late years has been its cancer-chemopreventive potential. In fact, recently it has been demonstrated that it blocks the multistep process of carcinogenesis at various stages: tumor initiation, promotion, and progression.

Its believed the mechanisms for its cancer-protecting activities involves downregulation of the inflammatory response through inhibition of synthesis and release of pro-inflammatory mediators, among other activities. (3)

Because of its anti-inflammatory activity, resveratrol has been shown to offer protection against atherosclerosis (thickening of the arteries that cuts off blood flow), high LDL bad cholesterol, formation of blood clots and myocardial infraction. Consuming more has also been shown to help improve circulation and have beneficial effects on glucose and lipid metabolism in some with higher risk for metabolic syndrome. (4)

Itadori tea, one significant source of resveratrol, has long been used in Asian countries, including Japan and China, as a traditional herbal remedy for preventing heart disease and strokes.

Resveratrol is particularly unique as its antioxidants can cross the blood-brain barrier to protect the brain and the nervous system, unlike other antioxidants. Recent studies done by researchers at the Nutrition Research Center at Northunbria University in the U.K. showed that resveratrol noticeably increased blood flow to the brain, suggesting a considerable benefit to healthy brain function and neuroprotective effects.

This means consuming more can increase protection against cognitive/mental problems, including Alzheimers, dementia and others. Other study findings, such as results published in the Journal of Agricultural Food Chemistry, demonstrated that even a single infusion of resveratrol could elicit neuroprotective effects on cerebral (brain) neuronal loss and damage. (5) This resulted from increased free radical scavenging and cerebral blood elevation due to resveratrols effects.

Findings from animal studies have found that resveratrol exerts beneficial effects on rodents fed a high-calorie diet, helping prevent fat storage and regulating insulin levels. (6) Others research has shown that resveratrol may help reduce body weight and adiposity in obese animals, which some experts believe is due to activating the SIRT1 gene thats believed to protect the body against the effects of obesity.

Its not totally clear how this translates to humans consuming foods or drinks like wine and berries, but studies have found links between adults eating balanced diets that include moderate amounts of wine and healthier body weights.

Animal studies involving diabetic rats have demonstrated that resveratrol may be able to reduce hyperglycemia and may also possibility be of use in preventing and/or treating both obesity and diabetes. Resveratrol may be helpful for those with diabetes and prediabetes byreducing complications (like nerve damage and damage to the heart) and helping manage insulin levels. Its known that this phytoestrogenpositively affects insulin secretion and blood insulin concentrations, according to animal studies. (7)

As you can tell from all the benefits described above, resveratrol and sources that provide it, including red wine, are more than just powerful heart-protectors. Theyre also strong brain-boosters, among many other things. People use resveratrol for all sorts of anti-aging benefits, considering research suggests that itcan help:

Should You Take Resveratrol Supplements?

Because the FDA does not regulate supplements, many health authorities are not convinced that taking resveratrol supplements or extract will have much payoff. As with all herbs and extracts, you cant be sure exactly what youre getting and how effective the product may be.

Dosage recommendations vary depending on your current health and symptoms, but most resveratrol supplements are typically taken in about 250 to 500 milligrams/day dosages. Its important to point out that this is generally lower than the amounts that have been shown to be beneficial in studies, but its not clear if taking very high doses is safe. Some adults choose to consume up to two grams daily (2,000 milligrams). (8) According to the New York Academy of Sciences, studies have found resveratrol to be safe and reasonably well-tolerated at doses of up to five grams per day, but this shouldnt be taken without speaking with your doctor. (9)

Its possible, however, to experience mild to moderate side effects at higher doses, so experts recommend starting with less until further studies demonstrate any added benefit of taking more. Resveratrol supplements may potentially interact with blood thinners like warfarin (Coumadin) and NSAID pain relievers (like aspirin or Advil), so be sure not to mix these.

Resveratrol works by modifying inflammation in the body, in addition to having other positive effects on hormone production, blood circulation and fat storage. Studies demonstrate that itspecifically seems to work in some of the following ways:(10)

Now you know the benefits of resveratrol in your diet, you may be wondering what the best source of this compound is. Below are the best foods and beverages to add to your diet (albeit in moderation) in order to consume more resveratrol:

Different plants supply various forms of resveratrol. For example grapes, peanuts and Itadori tea contain mainly trans-resveratrol glucosides. Red wine is primarily a source of the aglycones cis- and trans-resveratrol. Studies show that both Itadori tea and red wine supply relatively high concentrations of resveratrol compared to most other foods. Itadori tea is a good option for people who avoid drinking alcohol or for children.

Although we have mentioned that red wine and cocoa are two of the best sources of resveratrol, unfortunately a diet of dark chocolate and red wine may be decadent but ultimately very unhealthy if you overdo it. The best way to obtain the benefits of resveratrol is through balance and moderation. I recommend consuming wine in small amounts, about one glass per day or less; according to most research, up to two glasses daily for men and one per day for women hasnt been shown to cause any health concerns. If you do choose to take resveratrol supplements, still aim to consume antioxidants naturally from a healthy diet, including a variety of fresh plant foods.

While a large body of evidence has already suggested that resveratrol has many benefits, many experts feel that before we can promote drinking more wine or taking supplements to all adults, additional research is still needed. Overall theres support for itspositive attributes, but data is still needed to confirm its effectiveness for prevention of actual diseases in humans. Its still not completely known how different people react to resveratrol and if some benefit more than others. For example, people with existing cases of diabetes or metabolic defects may need to take higher doses than mostly healthy adults to get the same effects. Talk to your doctor if you plan on taking supplements and are already on other medications.

Overall, most of the benefits of resveratrol have been shown in animal studies and at high dosages. Harvard School of Public Health points out, The dose of resveratrol administered in experiments is always much higher than youd normally consume in a daily diet. You would need to drink a hundred to a thousand glasses of red wine to equal the doses that improve health in mice. (11)

That being said, resveratrol is not a cure-all and means to living a longer, disease-free life. It may be one piece of the puzzle, but the bottom line is that it probably shouldnt motivate you to drink more wine than you already are.

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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Resveratrol Benefits, Side Effects and Sources - Dr. Axe

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Red wine and resveratrol: Good for your heart? – Mayo Clinic

Red wine and resveratrol: Good for your heart?

Red wine and something in red wine called resveratrol might be heart healthy. Find out the facts, and hype, regarding red wine and its impact on your heart.

Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.

Any links between red wine and fewer heart attacks aren't completely understood. But part of the benefit might be that antioxidants may increase levels of high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and protect against cholesterol buildup.

While the news about red wine might sound great if you enjoy a glass of red wine with your evening meal, doctors are wary of encouraging anyone to start drinking alcohol, especially if you have a family history of alcohol abuse. Too much alcohol can have many harmful effects on your body.

Still, many doctors agree that something in red wine appears to help your heart. It's possible that antioxidants, such as flavonoids or a substance called resveratrol, have heart-healthy benefits.

Red wine seems to have heart-healthy benefits. But it's possible that red wine isn't any better than beer, white wine or liquor for heart health. There's still no clear evidence that red wine is better than other forms of alcohol when it comes to possible heart-healthy benefits.

Antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart. A polyphenol called resveratrol is one substance in red wine that's gotten attention.

Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and prevents blood clots. Some research shows that resveratrol could be linked to a lower risk of inflammation and blood clotting, which can lead to heart disease. But other studies found no benefits from resveratrol in preventing heart disease.

More research is needed to determine if resveratrol lowers the risk of inflammation and blood clotting.

The resveratrol in red wine comes from the skin of grapes used to make wine. Because red wine is fermented with grape skins longer than is white wine, red wine contains more resveratrol.

Simply eating grapes, or drinking grape juice, might be one way to get resveratrol without drinking alcohol. Red and purple grape juices may have some of the same heart-healthy benefits of red wine.

Other foods that contain some resveratrol include peanuts, blueberries and cranberries. It's not yet known how beneficial eating grapes or other foods might be compared with drinking red wine when it comes to promoting heart health. The amount of resveratrol in food and red wine can vary widely.

Resveratrol supplements also are available. Researchers haven't found any harm in taking resveratrol supplements. But your body can't absorb most of the resveratrol in the supplements.

Various studies have shown that moderate amounts of all types of alcohol benefit your heart, not just alcohol found in red wine. It's thought that alcohol:

Red wine's potential heart-healthy benefits look promising. Those who drink moderate amounts of alcohol, including red wine, seem to have a lower risk of heart disease.

However, it's important to understand that studies comparing moderate drinkers to non-drinkers might overestimate the benefits of moderate drinking because non-drinkers might already have health problems. More research is needed before we know whether red wine is better for your heart than are other forms of alcohol, such as beer or spirits.

Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommends that you start drinking alcohol just to prevent heart disease. Alcohol can be addictive and can cause or worsen other health problems.

Drinking too much alcohol increases your risk of:

Avoid alcohol completely if you:

If you have questions about the benefits and risks of alcohol, talk to your doctor about specific recommendations for you.

If you already drink red wine, do so in moderation. For healthy adults, that means:

A drink is defined as:

.

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Red wine and resveratrol: Good for your heart? - Mayo Clinic

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Resveratrol Benefits, Resveratrol Sources & More – Dr. Axe

How do the French eat more fat, sugar and rich foods, plus drink more wine, but still have less heart health issues? The answer to this puzzling question, commonly known as the french paradox, is believed to be due to a higher intake of a specific phytonutrient called resveratrol, found naturally in superfoods like red wine. Like other antioxidants and phytonutrients, such as lycopene found in tomatoes or lutein found in carrots, resveratrol is a powerful compound that regenerates the body all the way at the cellular level.

Research published over the past several decades in many medical journals, including the European Journal of Food Pharmacology andAmerican Journal of Hypertension,found that resveratrol (in this case from red wine) decreases the risk of heart disease among other common health concerns. Although he might not have known exactly how wine was able to promote better health, even Plato promoted the health perks of drinking it in moderation. Hes been quoted as saying, Nothing more excellent or valuable than wine was ever granted by the gods to man. (1)

In case youre wondering, you dont have to be a wine drinker to benefit from resveratrol. Other sources include deeply- olored berries and real dark chocolate/cocoa. Along with helping to keep arteries clear from plaque buildup and protecting an aging heart, this phytonutrienthas many other health benefits too including reducing inflammation, potentially helping to prevent obesity and protecting cognitive health among the elderly.

Resveratrol is a polyphenic bioflavonoid antioxidant thats produced by certain plants and found in foods and drinks that are known to halt the effects of aging. Resveratrol is classified as aphytoestrogen because of its ability to interact with estrogen receptors in a positive way. Plants that produce resveratrol and other types of antioxidants actually do so partly as a protective mechanism and response to stressors within their environments, including radiation, the presence of insects or other predators, injury, and fungal infections. Today, resveratrol is believed to be one of the most potent polyphenols and strongest protectors against symptoms associated with aging andfree radical damage.

Studies show that the most naturally abundant sources of resveratrol (not to mention many other protective phytonutrients, vitamins and minerals) are plants, including the skin of red grapes, red wine, raw cocoa, and dark berries, such as lingonberries, blueberries, mulberries and bilberries. Red wine is probably the best known source, mostly due to its high levels thanks to the fermentation process that turns grape juice to alcohol. During production of red wine, grape seeds and skins ferment in the grapes juices, which have positive effects on levels and availability of resveratrol.

The benefits of resveratrol were first discovered when researchers found that yeast and other microbes, insects and animals fed resveratrol experienced an increased life span as a result. Various studies continued to confirm its amazing anti-aging benefits, demonstrated in studies conducted on fruit flies, fish, mice and nematode worms, all of which lived longer compared to control groups that were not treated with this phytonutrient.

Resveratrol is a powerful antioxidant that neutralizes free radicals produced during everyday bodily functions, such as eating and exercise. Free radical damage is accelerated due to poor lifestyle habits like smoking, eating an unhealthy diet, and in response to environmental pollution and toxicity. If left unchecked, free radicals can damage cells and are thought to be a cause of life-threatening diseases andearlier death. Consuming plant foods high in antioxidants and phytonutrients has been shown to offer antioxidative, anticarcinogenic and antitumor benefits that protect adults from many age-related diseases. (2)

According to research published by the Department of Pharmacology at the University of Seville in Spain, One of the most striking biological activities of resveratrol soundly investigated during the late years has been its cancer-chemopreventive potential. In fact, recently it has been demonstrated that it blocks the multistep process of carcinogenesis at various stages: tumor initiation, promotion, and progression.

Its believed the mechanisms for its cancer-protecting activities involves downregulation of the inflammatory response through inhibition of synthesis and release of pro-inflammatory mediators, among other activities. (3)

Because of its anti-inflammatory activity, resveratrol has been shown to offer protection against atherosclerosis (thickening of the arteries that cuts off blood flow), high LDL bad cholesterol, formation of blood clots and myocardial infraction. Consuming more has also been shown to help improve circulation and have beneficial effects on glucose and lipid metabolism in some with higher risk for metabolic syndrome. (4)

Itadori tea, one significant source of resveratrol, has long been used in Asian countries, including Japan and China, as a traditional herbal remedy for preventing heart disease and strokes.

Resveratrol is particularly unique as its antioxidants can cross the blood-brain barrier to protect the brain and the nervous system, unlike other antioxidants. Recent studies done by researchers at the Nutrition Research Center at Northunbria University in the U.K. showed that resveratrol noticeably increased blood flow to the brain, suggesting a considerable benefit to healthy brain function and neuroprotective effects.

This means consuming more can increase protection against cognitive/mental problems, including Alzheimers, dementia and others. Other study findings, such as results published in the Journal of Agricultural Food Chemistry, demonstrated that even a single infusion of resveratrol could elicit neuroprotective effects on cerebral (brain) neuronal loss and damage. (5) This resulted from increased free radical scavenging and cerebral blood elevation due to resveratrols effects.

Findings from animal studies have found that resveratrol exerts beneficial effects on rodents fed a high-calorie diet, helping prevent fat storage and regulating insulin levels. (6) Others research has shown that resveratrol may help reduce body weight and adiposity in obese animals, which some experts believe is due to activating the SIRT1 gene thats believed to protect the body against the effects of obesity.

Its not totally clear how this translates to humans consuming foods or drinks like wine and berries, but studies have found links between adults eating balanced diets that include moderate amounts of wine and healthier body weights.

Animal studies involving diabetic rats have demonstrated that resveratrol may be able to reduce hyperglycemia and may also possibility be of use in preventing and/or treating both obesity and diabetes. Resveratrol may be helpful for those with diabetes and prediabetes byreducing complications (like nerve damage and damage to the heart) and helping manage insulin levels. Its known that this phytoestrogenpositively affects insulin secretion and blood insulin concentrations, according to animal studies. (7)

As you can tell from all the benefits described above, resveratrol and sources that provide it, including red wine, are more than just powerful heart-protectors. Theyre also strong brain-boosters, among many other things. People use resveratrol for all sorts of anti-aging benefits, considering research suggests that itcan help:

Should You Take Resveratrol Supplements?

Because the FDA does not regulate supplements, many health authorities are not convinced that taking resveratrol supplements or extract will have much payoff. As with all herbs and extracts, you cant be sure exactly what youre getting and how effective the product may be.

Dosage recommendations vary depending on your current health and symptoms, but most resveratrol supplements are typically taken in about 250 to 500 milligrams/day dosages. Its important to point out that this is generally lower than the amounts that have been shown to be beneficial in studies, but its not clear if taking very high doses is safe. Some adults choose to consume up to two grams daily (2,000 milligrams). (8) According to the New York Academy of Sciences, studies have found resveratrol to be safe and reasonably well-tolerated at doses of up to five grams per day, but this shouldnt be taken without speaking with your doctor. (9)

Its possible, however, to experience mild to moderate side effects at higher doses, so experts recommend starting with less until further studies demonstrate any added benefit of taking more. Resveratrol supplements may potentially interact with blood thinners like warfarin (Coumadin) and NSAID pain relievers (like aspirin or Advil), so be sure not to mix these.

Resveratrol works by modifying inflammation in the body, in addition to having other positive effects on hormone production, blood circulation and fat storage. Studies demonstrate that itspecifically seems to work in some of the following ways:(10)

Now you know the benefits of resveratrol in your diet, you may be wondering what the best source of this compound is. Below are the best foods and beverages to add to your diet (albeit in moderation) in order to consume more resveratrol:

Different plants supply various forms of resveratrol. For example grapes, peanuts and Itadori tea contain mainly trans-resveratrol glucosides. Red wine is primarily a source of the aglycones cis- and trans-resveratrol. Studies show that both Itadori tea and red wine supply relatively high concentrations of resveratrol compared to most other foods. Itadori tea is a good option for people who avoid drinking alcohol or for children.

Although we have mentioned that red wine and cocoa are two of the best sources of resveratrol, unfortunately a diet of dark chocolate and red wine may be decadent but ultimately very unhealthy if you overdo it. The best way to obtain the benefits of resveratrol is through balance and moderation. I recommend consuming wine in small amounts, about one glass per day or less; according to most research, up to two glasses daily for men and one per day for women hasnt been shown to cause any health concerns. If you do choose to take resveratrol supplements, still aim to consume antioxidants naturally from a healthy diet, including a variety of fresh plant foods.

While a large body of evidence has already suggested that resveratrol has many benefits, many experts feel that before we can promote drinking more wine or taking supplements to all adults, additional research is still needed. Overall theres support for itspositive attributes, but data is still needed to confirm its effectiveness for prevention of actual diseases in humans. Its still not completely known how different people react to resveratrol and if some benefit more than others. For example, people with existing cases of diabetes or metabolic defects may need to take higher doses than mostly healthy adults to get the same effects. Talk to your doctor if you plan on taking supplements and are already on other medications.

Overall, most of the benefits of resveratrol have been shown in animal studies and at high dosages. Harvard School of Public Health points out, The dose of resveratrol administered in experiments is always much higher than youd normally consume in a daily diet. You would need to drink a hundred to a thousand glasses of red wine to equal the doses that improve health in mice. (11)

That being said, resveratrol is not a cure-all and means to living a longer, disease-free life. It may be one piece of the puzzle, but the bottom line is that it probably shouldnt motivate you to drink more wine than you already are.

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Resveratrol Benefits, Resveratrol Sources & More - Dr. Axe

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Grapes and Grape Juice

Both grapes and grape juice are rich sources of resveratrol, a phytochemical well studied for anti-cancer effects.

The skin of the grape contains the most resveratrol. Resveratrol is in red, purple and green grapes, the amount depends much more on growing conditions than on color or type of grape.

Red wine also contains resveratrol. However, with AICRs research reports finding that alcohol is associated with increased risk for cancers of the mouth, pharynx and larynx, esophagus, breast and colon and rectum (in men), wine is not a recommended source of resveratrol.

Studies suggest that polyphenols in general and resveratrol, in particular, possess potent antioxidant and anti-inflammatory properties. In laboratory studies, resveratrol prevented the kind of damage known to trigger the cancer process in cell, tissue and animal models.

Other laboratory research points to resveratrols ability to slow the growth of cancer cells and inhibit the formation of tumors in lymph, liver, stomach and breast cells. Resveratrol has also triggered the death of leukemic and colon cancer tumors.

In one series of studies, resveratrol blocked the development of skin, breast and leukemia cancers at all three stages of the disease (initiation, promotion and progression).

AICR has funded research on the following topics relating tograpes and the cancer-fighting components they contain. You can search for relevant AICR-funded studies performed to date on our AICR Grants:

Read the full list of AICRs Recommendations for Cancer Prevention.

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