Resveratrol

Massive preclinical promise has not fully translated to humans. Cardiovascular and anti-inflammatory benefits are modest at best.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Despite thousands of preclinical studies, human clinical data is mixed. Meta-analyses show modest benefits for blood pressure, glucose, and inflammatory markers. Bioavailability is very poor.

• Activates SIRT1 and AMPK pathways
• Anti-inflammatory and antioxidant
• May modestly improve cardiometabolic markers

150–500 mg daily of trans-resveratrol. Higher doses (1–2 g) used in some trials but with more side effects.

• GI discomfort at high doses
• Diarrhea
• Drug interactions via CYP inhibition

May have estrogenic activity. Interacts with CYP enzymes and anticoagulants. High doses may be pro-oxidant.

Poor oral bioavailability (~1%) limits translation of in-vitro findings. Trans-resveratrol is the active isomer. Pterostilbene may be a superior alternative.

• Longevity50
• Immunity30