Can Resveratrol Help You Live Longer?

You may have heard the buzz that drinking red wine might help you live longer. Researchers have studied the link between health and red wine for decades. A quick spoiler: There’s no evidence that any amount of wine is healthy for you.

But the focus of the most recent news has been on resveratrol, a natural compound in different fruits — including grapes. There have been lots of claims about the possible benefits of resveratrol. For example, does it really improve health and prolong life? 

Before you go out and buy wine or resveratrol supplements, we’re here to help you understand the scientific research behind this buzz. 

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What is resveratrol? 

Resveratrol is a polyphenol present naturally in many foods, like grapes, berries, apples, and peanuts. It’s most concentrated in the skin and seeds of berries and fruits. This is why red wine has received some attention for its resveratrol content. The skin and seeds of the grapes are included in the wine fermentation process.

What is a good source of resveratrol?

Resveratrol is present in some natural plant foods, including:

• Grapes (especially the skin and seeds)

• Blueberries

• Cranberries

• Dark chocolate

• Peanuts

Even though there’s resveratrol in grapes and red wine, you would have to eat a lot of grapes and drink much more than the recommended amount of wine (1 to 2 glasses per day) to get a significant amount of resveratrol.

Does resveratrol help you live longer?

Early studies suggest resveratrol may lengthen lifespan in some nonhuman organisms, including yeast and worms. This may be related to its anti-inflammatory, antioxidant, and metabolic effects. But there’s no evidence yet if these benefits apply to human lifespan. 

However, there’s emerging evidence — including some in humans — that resveratrol may help lower risk of heart disease, stroke, diabetes, cancer, and neurologic conditions. These benefits may translate into improved healthspan (how long a person is healthy) and possibly lifespan (how long a person lives) in humans. But more human studies are needed to know for sure.

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Other reported health benefits of resveratrol

Studies have shown some potential health benefits of resveratrol, particularly for preventing health conditions such as heart disease and cancer. 

There’s a growing list of potential health benefits of resveratrol. Again, this research is limited, and there have not been large, well-designed studies to make clear recommendations. 

So far, research suggests that resveratrol may:

• Lower blood pressure: In high doses (more than 300 mg daily) resveratrol may lower blood pressure, particularly in people with diabetes. This may have to do with its antioxidant effect and the relaxation of arteries.

• Lower cholesterol: Resveratrol supplementation may help lower total cholesterol levels, which may have benefits for heart health.  

• Lower blood sugar: Resveratrol may also help lower blood sugar in people with diabetes.

• Lower inflammation: Inflammation contributes to many diseases, and studies suggest resveratrol may lower inflammation levels.

• Protect the brain: There’s some evidence that resveratrol may have benefits for neurologic conditions such as Alzheimer’s or Parkinson’s disease.

• Prevent cancer cell growth: Some early studies suggest resveratrol could have anticancer properties. But these have yet to be successful in human clinical trials. And some scientists wonder if it could fuel some types of cancers

How to take resveratrol supplements

Resveratrol comes as a supplement. But the FDA doesn’t regulate supplements. That means there’s no specific recommended dose of resveratrol. 

Supplements also vary in how much they contain. Although most contain between 250 mg and 1,000 mg of resveratrol. This is much more than you could get from your diet. As an example, red wine contains less than 2 mg of resveratrol per liter.

But these resveratrol-rich foods are part of a healthy and balanced diet. So it’s just another good reason to include more berries, fruits, peanuts, and even the occasional chocolate or glass of wine.

In short, there’s not enough research on what dose to take. So plan to talk with your healthcare provider about this.  

What are side effects of resveratrol?

Resveratrol supplements, like any medication or supplement, can cause side effects, especially at higher doses (over 2.5 grams per day). 

Side effects include:

• Nausea and vomiting

• Abdominal pain

• Diarrhea

• Headaches

• Liver dysfunction

Drug interactions

Resveratrol can interact with some medications, and there can be serious risks. For example, taking a resveratrol supplement could make your other medications less effective or raise your risk of side effects like bleeding. 

Some specific medication interactions to be aware of include:

• Blood thinners, such as warfarin or Eliquis

• NSAIDs

• Other supplements, like St. John’s wort

Who should not take resveratrol?

Some people may have potential risks or unknown risks when taking resveratrol supplements. 

This includes:

• People who are pregnant or breastfeeding: There’s no research on whether resveratrol is safe in these situations. 

• People who take blood thinners or have a bleeding disorder: Resveratrol can raise the risk of bleeding.

• People who take medications for high blood pressure or diabetes: This is due to the potential for medication interactions. 

Again, supplement risks and benefits will depend on your own personal health history. So be sure to talk with your healthcare provider if you’re considering resveratrol supplements.

Why trust our experts?

Written by:

Christina Palmer, MD

Christina Palmer, MD, is a board-certified family physician with a special interest in chronic care management, women’s health, mental health, and preventive care. She has over 10 years of experience in primary care research, innovation, and practice.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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