Resveratrol

Resveratrol is a phenol that occurs naturally in some plants. Resveratrol is of interest to bodybuilders as it has estrogen blocking, fat burning and nitric oxide increasing properties. Resveratrol is also of interest in the medical field for a number of applications including prolonging life, preventing cancer, protecting against heart disease and treating diabetes. Resveratrol is a compound that is currently being studied extensively and new discoveries are being made all the time. However, as research in this area is still at an early stage, much of this research has been carried out on animal models or in vitro (in a test tube).

What is resveratrol?

Resveratrol is a plant compound that acts like an antioxidant. The best food sources of resveratrol include red wine, grapes, some berries and peanuts (5, 6). Resveratrol tends to be found in the highest concentration in the skin and seeds of grapes and berries. These parts of the grape are present in the fermentation process of red wine, which is why red wine has particularly high concentrations of resveratrol (5, 7). Many of the studies on resveratrol have been conducted with animals and in test tubes, using high concentrations of this compound (5, 8). Of the limited studies that have been conducted on humans, most have focused on supplement forms of this compound, using concentrations above what can be obtained from the diet (5).

Health benefits of resveratrol

If you've heard anything about red wine helping to lower cholesterol levels, then there's a good chance you've also heard about resveratrol - the highly hyped plant compound in red wine. But beyond being a beneficial component of red wine and other foods, resveratrol also has a number of benefits on its own. For example, resveratrol supplements have been linked to exciting health benefits including protecting brain function and lowering blood pressure (1, 2, 3, 4). Here is an overview of the main potential health benefits of resveratrol and the state of scientific research on the subject.

Resveratrol supplements could help lower blood pressure

Due to its antioxidant properties, resveratrol could be a promising supplement for lowering blood pressure. A 2015 study review concluded that high doses could help lower the pressure acting on the walls of the arteries when the heart beats (3). This type of blood pressure is also known as systolic blood pressure and is the upper value in blood pressure measurements. Systolic blood pressure usually increases with age as the walls of the arteries become stiffer. When systolic blood pressure is high, it is a risk factor for heart disease. The blood pressure-lowering effect of resveratrol may be due to the fact that this compound helps the body produce more nitric oxide, which causes the blood vessels to relax (10, 11).

However, the authors of this study noted that further research is needed before specific recommendations can be made for the best dosages of resveratrol to lower blood pressure.

• Summary: Resveratrol supplements may help lower blood pressure by increasing nitric oxide production.

Resveratrol has positive effects on blood lipid levels

Several studies conducted on animals have suggested that resveratrol supplements may alter blood lipid levels in a positive way (12, 13). In a study conducted in 2016, mice fed a high-protein diet rich in polyunsaturated fats were given a resveratrol supplement. The scientists found that the mice's average total cholesterol levels and body weight decreased and their levels of "good" HDL cholesterol increased (13). Resveratrol appears to lower cholesterol levels by reducing the action of an enzyme that controls cholesterol production (13). As an antioxidant, resveratrol may also reduce the oxidation of "bad" LDL cholesterol. LDL cholesterol oxidation contributes to the accumulation of plaques on the walls of the arteries (9, 14). In one study, subjects were given a grape extract boosted with additional resveratrol. After six months of treatment, their LDL cholesterol levels had decreased by 4.5% and the amount of oxidized LDL cholesterol had decreased by 20% compared to the group that received a non-fortified grape extract or a placebo (15).

• Summary: Resveratrol supplements could have a positive effect on blood lipid levels and also reduce the oxidation of LDL cholesterol.

Resveratrol extends lifespan in animals

The ability of resveratrol to extend the lifespan of various organisms has become a major area of research (16). There is evidence that resveratrol activates certain genes that defend against diseases associated with aging (17). Resveratrol works in the same way as calorie restriction, which has shown promise in extending lifespan by altering gene expression (18, 19). However, it is not clear whether resveratrol has a similar effect in humans. A study review examining this compound concluded that resveratrol extended the lifespan of 60% of all organisms studied, but the effect was strongest in organisms most distantly related to humans, such as worms and fish (20).

• Summary: Resveratrol supplements have been shown to extend the lifespan of laboratory animals in animal studies. However, it is unclear whether resveratrol could have a similar effect in humans.

Resveratrol protects the brain

Several studies have suggested that consumption of red wine may help slow age-related decline in cognitive ability (21, 22, 23, 24). This may be partly due to the antioxidant and anti-inflammatory effects of resveratrol. Resveratrol appears to interfere with the formation of protein fragments known as beta-amyloids, which are instrumental in the formation of plaques that are the hallmark of Alzheimer's disease (21, 25). In addition to this, resveratrol may initiate a chain reaction of events that protect brain cells from damage (21). While these studies are intriguing, scientists are not yet clear on how well the human body is able to utilize supplemented resveratrol, limiting its immediate use as a supplement to protect the brain (1, 2).

• Summary: As a powerful antioxidant and effective anti-inflammatory, resveratrol is a promising compound for protecting the brain from damage.

Resveratrol could improve insulin sensitivity

Animal studies have shown that resveratrol may have several benefits in diabetes. These benefits include improving insulin sensitivity and preventing diabetes complications (26, 27, 28, 29).

One explanation for resveratrol's effect is that it may prevent a certain enzyme from converting glucose into the sugar alcohol sorbitol. When too much sorbitol accumulates in diabetics, it can lead to cell-damaging oxidative stress (30, 31).

Here are some other benefits that resveratrol may have for diabetics (28):

• Resveratrol may protect against oxidative stress: Its antioxidant effects may help protect the body from oxidative stress, which can cause some of the potential complications of diabetes.
• Resveratrol may reduce inflammation: Resveratrol is believed to reduce inflammation, which is a key contributing factor to diabetes.
• Resveratrol activates AMPK: AMPK is a protein that helps the body metabolize glucose. Activated AMPK helps to keep blood sugar levels low. Resveratrol may have even more benefits for diabetics than for non-diabetics. In one study, red wine and resveratrol were more effective antioxidants in rats with diabetes than in rats that did not have diabetes (32). Scientists say that resveratrol could be used to treat diabetes and future diabetes complications, but more research is needed.
• Summary: Resveratrol has helped mice improve their insulin sensitivity and fight diabetes complications. In the future, people with diabetes may also benefit from resveratrol treatment.

Resveratrol could relieve joint pain

Arthritis is a common condition that leads to joint pain and loss of mobility (33). Scientists have investigated various plant-based supplements as an eWg to treat and prevent joint pain. Some of these studies have concluded that resveratrol used as a supplement may help protect articular cartilage from degradation (33, 34). Degradation of joint cartilage can cause joint pain and is one of the main symptoms of arthritis (33). A study in which resveratrol was injected into the knee joints of rabbits with arthritis found that these animals suffered less damage to the articular cartilage (34). Other test tube and animal studies suggest that resveratrol has the potential to reduce inflammation and prevent joint damage (33, 35, 36, 37).

• Summary: Resveratrol may help relieve joint pain by preventing the breakdown of articular cartilage.

Resveratrol could suppress the growth of cancer cells

Resveratrol has been studied for its ability to prevent and treat cancer. However, the results of these studies have been mixed (30, 38, 39). Test tube and animal studies have shown that resveratrol can fight several types of cancer cells including gastric cancer cells, colon cancer cells, skin cancer cells, breast cancer cells and prostate cancer cells (40, 41, 42, 43, 44). Resveratrol appears to act via several different mechanisms:

• Resveratrol could inhibit the growth of cancer cells: Resveratrol could prevent cancer cells from dividing and spreading (40).
• Resveratrol could alter gene expression: Resveratrol may alter gene expression in cancer cells to inhibit the growth of these cells (45).
• Resveratrol may have hormonal effects: Resveratrol may interfere with the expression of certain hormones, which could help prevent the spread of hormone-dependent cancers (46).

Since all studies to date have been limited to animal and test tube studies, further human studies are needed to determine if and how this compound could be used in cancer therapy.

• Summary: Resveratrol has shown exciting anti-cancer effects in test tube and animal studies.

Benefits of resveratrol for athletes

Benefits as an oestrogen blocker

Resveratrol has a similar chemical structure to oestrogen and can bind to the oestrogen receptor. It could therefore act as a natural oestrogen blocker. This phenomenon has been scientifically documented. This effect of resveratrol is of interest to bodybuilders, as high oestrogen levels contribute to an increase in fat and muscle loss.

Benefits as a nitric oxide booster

Nitric oxide is responsible for better blood circulation and the muscle pump you feel during training. An increase in nitric oxide levels can help to increase training intensity and also support recovery. For this reason, many pre-workout supplements contain active ingredients that potentially increase nitric oxide production, such as arginine. One such ingredient that has been neglected to date is resveratrol. A growing body of research suggests that resveratrol is capable of increasing nitric oxide synthesis or improving nitric oxide bioavailability.

Benefits for fat loss

Resveratrol has been reported to be able to increase the amount of fat burned in overweight people when taken at a dosage of 150 mg per day for 30 days. In this study, it was observed that subjects experienced a shift in energy metabolism similar to the effects of a calorie-restricted diet. This could help bodybuilders lose more fat to achieve a more defined appearance.

Benefits as an antioxidant

One of the best known functions of resveratrol is its antioxidant properties. These, along with the potential increase in nitric oxide levels, are promising in terms of protecting a healthy heart. The antioxidant properties of resveratrol may also be beneficial for bodybuilders, providing protection during intense workouts and aiding recovery.

Safety and side effects

Resveratrol is safe and harmless when used at the recommended doses (47). However, there are reports of mild side effects at doses of 2.5 grams per day and above, which include stomach upset. It is also important to note that extremely high doses of 3 grams or more per kilogram of body weight caused kidney damage in rats. This dosage is equivalent to taking 240 grams of resveratrol for a man weighing 80 kilograms. However, there are a number of precautionary rules, particularly with regard to possible interactions of resveratrol with other medications. Since high doses of resveratrol have been shown to inhibit blood clotting in test tubes, it is possible that resveratrol may increase bleeding when used in combination with anticoagulants such as heparin or warfarin or some painkillers (48, 49). Resveratrol also blocks some enzymes that help break down and excrete certain compounds in the body. This means that high levels of some medications may build up in the body. This includes some blood pressure medications, some medications for anxiety disorders and medications to suppress the function of the immune system (50). If you are currently taking medication, you should discuss the use of resveratrol with your doctor in advance. Finally, it is questionable how much resveratrol the body can absorb and use in the form of supplements and from other sources (51). However, scientists are investigating ways to make resveratrol more usable for the body (6, 52).

Dosage recommendation

150 mg of resveratrol per day has been shown to be effective in terms of fat burning in humans. Considering that side effects can occur from 2.5 grams, it is wise to stay below this dosage. As a fat loss aid, resveratrol can be taken first thing in the morning and with or before meals. As a performance enhancer, resveratrol can be taken half an hour to an hour before exercise.

Resveratrol supplements

Resveratrol is available in the form of supplements. Resveratrol is found in a variety of different products and there is no supplement group in which resveratrol is more common than in other supplement groups. A look at the label can be helpful when looking for this ingredient.

Possible combinations of resveratrol with other supplements

Resveratrol can be combined with other pre-workout and fat loss ingredients. These include caffeine, citrus aurantium, arginine and citrulline.

Conclusion

Resveratrol is a powerful antioxidant with great potential. It appears to show promise for a range of health problems including heart disease and arthritis. However, clear dosing guidelines are still lacking.

References

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29. https://www.ncbi.nlm.nih.gov/pubmed/20021385/
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39. https://www.ncbi.nlm.nih.gov/pubmed/16732220/
40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588085/
41. https://www.ncbi.nlm.nih.gov/pubmed/20504360
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51. https://www.ncbi.nlm.nih.gov/pubmed/21261636
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Further sources

1. Brown et al (2010), Repeat Dose Study of the Cancer Chemopreventive Agent Resveratrol in Healthy Volunteers: Safety, Pharmacokinetics, and Effect on the Insulin-like Growth Factor Axis. Cancer Res, 70: 9003-9011
2. Crowell et al (2004), Resversatrol-Associated Renal Toxicity. Toxicol Sci, 82: 614-619.
3. Hung et al (2000), Cardioprotective effect of resveratrol, a natural antioxidant derived from grapes. Cardiovascular Research, 47: 549-555
4. Lu & Serrero (1999), Resveratrol, a natural product derived from grape, exhibits antiestrogenic activity and inhibits the growth of human breast cancer cells. Journal of Cellular Physiology. 179: 297-304
5. Nakata et al (2012), Recent Advances in the Study on Resveratrol. Biol Pharm Bull, 35: 273-279
6. Timmers et al (2011), Calorie restriction-like effects of 30 days of resveratrol supplementation on energy metabolism and metabolic profile in obese humans. Cell Metab, 14: 612-622.