Resveratrol Sources in Natural Plants, Foods and Supplements

Resveratrol is available from a number of natural plant sources. Red wine, grapes, blueberries, chocolate and peanuts all contain small amounts of resveratrol. It can be consumed via food, drink or dietary supplements.

Individuals hoping to get a more concentrated dose of resveratrol may opt for a purified dietary supplement extracted from grape skins or other natural sources.

When it comes to dietary supplements, not all resveratrol sources are created equally and some provide significantly higher concentrations of this antioxidant than others. There is also a significant different in the cost per serving depending on the source of this flavonoid.

What is the best form of resveratrol to use and what dosage is present in red wine, grapes or other plant sources?

Resveratrol

Anti-Oxidant Supplement

Anti-Aging

Heart Health

Energy Metabolism

How It Works:

• Anti-oxidant used to fight signs of aging
• Improves mitochondrial health & energy metabolism
• Reduces inflammation & increases blood flow

Dosage:

Between 150 - 500 mg per day

Safety:

Rated Likely Safe

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Resveratrol Background

Resveratrol is used for atherosclerosis, aging, improving blood lipid profiles (lowering cholesterol levels while increasing HDL or “good” cholesterol levels) and preventing cancer. [1]

Resveratrol exhibits antioxidant properties and is used to protect against oxidative damage, which can speed up the aging process and contribute to the development of disease.

Resveratrol was first identified in 1940. Since that time, a great deal of research has been dedicated to investigating the health benefits of this compound; however, many of the results have been inconclusive. More information is needed to understand the full effects of resveratrol on human health.

Resveratrol and the French Paradox

Resveratrol became a popular research topic after it was identified as one of the possible explanations of the so-called “French paradox”. The French paradox refers to the low incidence of heart disease in France compared to other industrialized nations with a similar risk portfolio.

Some speculated that the frequent and consistent consumption of red wine may explain the low incidence of heart disease in France, and researchers hypothesized that resveratrol-rich food sources may play a role in protecting heart health.

Resveratrol is most commonly found in red wine. Although its levels will vary from grape to grape, a 4 oz. glass of red wine contains, on average, 320 mcg (micrograms) of resveratrol.

Thus, resveratrol may be part of the explanation for why the French can enjoy a rich diet, reasonably high in fat, without experiencing the levels of heart disease seen in other industrialized nations, like the United States.

Scientists are still working to understand the connection between consumption of resveratrol sources and heart health, but it is likely that the “French paradox” also has a great deal to do with diet and lifestyle. [3]

Resveratrol Sources

Resveratrol is a naturally occurring polyphenolic compound found in plants. It is classified as a stilbenoid (a type of natural phenol) that is thought to help the plant ward off disease or infection.

Resveratrol is found in the skin of some grapes (from the Vitis family of plants), raspberries, plums, peanuts and pistachios.

Grapes and Wine: Red wine is one of the most plentiful sources of resveratrol (pinot noir is thought to have the highest concentration). As noted, the average glass of red wine contains approximately 320 mcg of resveratrol.

Resveratrol is also found in white wine, but the concentrations are significantly lower than in red wine. Resveratrol is activated during the fermentation process, and red wine is fermented longer than white. There is no resveratrol contained in grape juice because it is not fermented and does not contain the grape’s skin.

Nuts: Peanuts contain, on average, 84 mcg resveratrol per 100 g of peanuts; pistachios contain 115 mcg/100 g. [1] Boiled peanuts may contain a higher concentration of resveratrol because the compound becomes activated during the boiling process.

Chocolate: Some chocolate contains resveratrol. As is the case with wine, the type of chocolate matters. The darker the chocolate and more bitter the taste, the more resveratrol it likely contains. It is important to note that for resveratrol sources, milk chocolate and white chocolate (which typically contains no cocoa, only cocoa butter and sugar) do not appear to contain any resveratrol.

Berries: Blueberries and raspberries also contain resveratrol. The polyphenol appears to play an important role in the plants’ immune system.

Resveratrol Supplement Sources

In additional to natural sources, resveratrol supplements are available in tablets and soft gel capsules. As a dietary supplement, this compound is often extracted from Japanese knotweed Polygonum cuspidatum). You can also buy red wine extract or grape skin extract supplements fortified with additional resveratrol.

It is important to follow the dosage guidelines provided on the label. There has been no standardization developed for supplement manufacturing and the concentration of the active ingredient may vary.

Reported Resveratrol Side Effects

The Natural Medicines Comprehensive Database rates resveratrol as “Likely Safe” when used orally in doses of up to 250 mg/day for three months. There is little long-term data available for consumption of resveratrol sources.

Resveratrol appears to exhibit anti-platelet and anti-coagulant properties. Taking the supplement in combination with prescription or over-the-counter medications with the same effect may increase the risk of bleeding in some individuals.

The toxicology of resveratrol is not well established. Toxic effects have been observed in animals at or above 1 g per kg body weight. [2]

Consult with your doctor before taking resveratrol to limit the risk of interactions or side effects. Having a conversation with your doctor will also help you determine which source of resveratrol is most appropriate given your health goals.

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