Nootropic profile
Resveratrol
Resveratrol is a polyphenol antioxidant found in red grapes, berries, and peanuts. It activates sirtuin longevity genes, improves cerebral blood flow, and protects the brain from oxidative stress and inflammation - making it one of the most studied compounds for healthy brain ageing.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Resveratrol?
Resveratrol (3,5,4'-trihydroxystilbene) is a natural polyphenolic compound produced by certain plants in response to stress, injury, or fungal infection.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- Typical dose: 150–500 mg per day
- For neuroprotection: 250–500 mg of trans-resveratrol daily
- For cerebral blood flow: Studies showing benefits used 250–500 mg doses
- Trans- vs cis-resveratrol: Ensure your supplement contains trans-resveratrol, the biologically active form; cis-resveratrol has minimal activity
- Bioavailability: Resveratrol has poor oral bioavailability (~1%). Look for micronised or lipid-encapsulated formulations, or take with a fat source to...
Watch out for
- Side effects: Generally well-tolerated. GI discomfort (nausea, diarrhoea, cramping) possible at high doses (>1 g/day). May cause headache in some individuals.
- Drug interactions: May interact with blood thinners (warfarin, aspirin) due to antiplatelet effects. May affect CYP450 enzyme activity, potentially altering...
- Oestrogenic activity: Resveratrol has weak oestrogenic properties - use with caution in hormone-sensitive conditions (breast cancer, endometriosis).
- Pregnancy: Not recommended during pregnancy or breastfeeding due to insufficient safety data and oestrogenic effects.
- Iron absorption: High doses may chelate iron; individuals with iron deficiency should be cautious.
The science, if you're curious.
- Resveratrol activates SIRT1 and other sirtuin enzymes, promoting DNA repair, reducing inflammation, improving mitochondrial function, and supporting...
- Increases nitric oxide (NO) production and promotes vasodilation, significantly improving blood flow to the brain in a dose-dependent manner, enhancing...
- Potent scavenger of reactive oxygen species (ROS) and inhibitor of NF-kB, a master regulator of inflammatory gene expression, protecting neurons from...
- Activates AMP-activated protein kinase (AMPK), a cellular energy sensor that promotes mitochondrial biogenesis and metabolic efficiency in brain cells.
Where to find it
- Red grapes and red wine: The most well-known dietary source (1–2 mg per glass of red wine)
- Japanese knotweed: (Polygonum cuspidatum) - the primary commercial source for supplements, containing high concentrations of trans-resveratrol
- Berries: Blueberries, cranberries, bilberries, and mulberries contain modest amounts
- Peanuts: Contain small amounts of resveratrol, particularly when boiled
- Supplements: Available as capsules and tablets, typically derived from Japanese knotweed or grape skin extract. Look for trans-resveratrol content specifically.
The research
A randomized, double-blind, placebo-controlled trial of resveratrol for Alzheimer disease
Turner RS, Thomas RG, Craft S, van Dyck CH, Mintzer J, Reynolds BA, Brewer JB, Rissman RA, Raman R, Aisen PS - Neurology
Resveratrol (up to 2g daily) stabilized brain volume loss and reduced neuroinflammation biomarkers in Alzheimer's patients.
Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults
Witte AV, Kerti L, Margulies DS, Flöel A - Journal of Neuroscience
Resveratrol (200mg daily) improved memory retention and hippocampal function in healthy older adults over 26 weeks.
Frequently asked
Resveratrol is a polyphenol antioxidant found in red grapes, berries, and peanuts. It activates sirtuin longevity genes, improves cerebral blood flow, and protects the brain from oxidative stress and inflammation - making it one of the most studied compounds for healthy brain ageing.
The main benefits people report from Resveratrol are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood.
Typical dose: 150–500 mg per dayFor neuroprotection: 250–500 mg of trans-resveratrol dailyFor cerebral blood flow: Studies showing benefits used 250–500 mg dosesTrans- vs cis-resveratrol: Ensure your supplement contains trans-resveratrol, the biologically active form; cis-resveratrol has minimal act...
Side effects: Generally well-tolerated. GI discomfort (nausea, diarrhoea, cramping) possible at high doses (>1 g/day). May cause headache in some individuals.Drug interactions: May interact with blood thinners (warfarin, aspirin) due to antiplatelet effects. May affect CYP450 enzyme activity, pot...
Resveratrol activates SIRT1 and other sirtuin enzymes, promoting DNA repair, reducing inflammation, improving mitochondrial function, and supporting...Increases nitric oxide (NO) production and promotes vasodilation, significantly improving blood flow to the brain in a dose-dependent manner, enhanci...
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