How To Take Resveratrol Supplements

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- Updated by Jody Mullis MS, RD, Nutritionist

Resveratrol is a naturally occurring phytoalexin found in certain plants, such as grapes and red wine. It has long been studied for its potential...

Resveratrol Grapes

Resveratrol acts as a powerful antioxidant found in certain plants and fruits that can have numerous health benefits when taken as a supplement. This article will provide an overview of what resveratrol is and how to take it safely and effectively.

Resveratrol has been studied for decades, with research being conducted on its anti-inflammatory, anti-aging, and cardioprotective effects. It has become increasingly popular in recent years due to its potential to help improve overall health. It is important to understand how to properly take resveratrol supplements if you are considering adding them to your diet.

This article will discuss the different types of resveratrol supplements available, their potential benefits, and how they should be taken for maximum benefit. We will also discuss potential side effects of taking too much resveratrol and any other safety concerns you should consider before taking these supplements. By the end of this article, you will have a better understanding of how to safely incorporate resveratrol into your daily routine.

How Resveratrol Works

Resveratrol is a compound found in certain plants, and it has been studied for its health benefits. Research on the effects of resveratrol has shown that it may help reduce the risk of cardiovascular disease, improve insulin sensitivity, and have anti-inflammatory effects.

It's important to understand the difference between resveratrol and trans-resveratrol when it comes to nutritional supplements. Resveratrol is a common name for a dietary supplement that contains polyphenols with antioxidant properties, while trans-resveratrol is the active ingredient within the resveratrol product. At Longevity Box, our products contain exclusively trans-resveratrol, the highest possible concentration of resveratrol.

This means that while resveratrol refers to the entire nutritional supplement, trans-resveratrol specifically refers to the active ingredient that provides the supplement's potential health benefits. It's worth noting that not all Resveratrol supplements may contain trans-resveratrol, and it's important to check the product label to ensure that it contains the desired ingredient.

In terms of cardiovascular disease, resveratrol may help reduce cholesterol levels and improve blood flow [1]. It could also reduce inflammation in the arteries which can lead to clogged arteries. Studies have also found that taking resveratrol supplements may help lower blood pressure as well.

When it comes to insulin sensitivity, research suggests that resveratrol can help with glucose metabolism and play a role in improving insulin resistance [2]. This could be beneficial for people with diabetes or pre-diabetes because it helps keep their blood sugar levels in check. Resveratrol may also help protect against inflammation caused by high-fat diets and obesity.

Overall, there is evidence to suggest that taking resveratrol supplementation can provide various protective effects including reducing the risk of cardiovascular disease, improving insulin sensitivity, and having anti-inflammatory effects. As such, it may be worth considering incorporating resveratrol supplements into your daily routine if you are looking to enhance your overall health and wellbeing.

When To Take Resveratrol

When it comes to taking resveratrol supplements, the evidence suggests that timing the dose is important. Animal studies have shown that when taken at certain times, resveratrol can be more effective in providing health benefits. For instance, it seems to work best when taken with meals or shortly before a meal. This is because it requires a fat source to be properly absorbed.

In terms of cardiovascular health, human studies suggest that taking resveratrol at night may help reduce blood pressure and improve heart health. This could be due to the fact that night-time is when the body’s natural rhythm slows down, allowing for better absorption of the supplement. Additionally, since the body’s metabolism is slower during this time, this could also help reduce inflammation, a key contributor to chronic diseases, including diabetes.

When deciding on a dosage for your supplements, it’s important to talk to your doctor or nutritionist first as they can give you more tailored advice based on your needs and lifestyle. Generally speaking though, most adults can take up to 500mg per day without any adverse effects. As always, it's best to start off slow with lower doses and gradually increase if needed.

How Much Resveratrol To Take?

When it comes to how much resveratrol you should take, the answer is not clear-cut. While there is no standard dosage for resveratrol supplements, research suggests that taking between 500mg and 1,000mg per day may be a safe amount for most people. However, this dosage can vary depending on the person and the desired effect. For instance, if someone wants to improve their cardiovascular health, they may need to take more than 500mg of resveratrol per day.

One clinical study found that those who took 500mg of resveratrol daily experienced significant improvements in their cholesterol levels and inflammation markers compared to those who didn't take a supplement at all [3]. This suggests that regular supplementation may be beneficial for some people when taken at adequate doses over time. Therefore, it's important for each individual to talk with their doctor before starting any new daily supplement regimen in order to determine the best dosage and frequency for them personally.

Can You Get Resveratrol From Diet

In addition to taking supplements, which are typical made from Japanese knotweed, there are other ways to get resveratrol into your diet. While the amount of dietary resveratrol found in food sources is much lower than what is found in supplements, it's still possible to get some dietary benefits from foods that contain this compound. 

Food sources of resveratrol include grape skins and grape juice, blueberries, raspberries, cranberries, peanuts, dark chocolate, and red wine. It's important to note that while these foods all contain some levels of resveratrol, they may not be enough to experience any significant health benefits. In fact, one 8-ounce glass of red wine contains only about 1mg of resveratrol so it would take a large amount of these foods to receive the same dosage as a supplement.

Therefore, for those looking for more reliable sources of resveratrol it's best to consider taking a supplement instead. However, by incorporating some of these foods into your daily diet you can still receive small amounts of this beneficial compound and potentially improve your overall health over time.

Water-Soluble Or Fat-Soluble?

One important characteristic of resveratrol is that it is fat-soluble, meaning it is able to dissolve in fats and oils. This is in contrast to water-soluble compounds, which are able to dissolve in water.

Because resveratrol is a fat-soluble compound, it is not easily absorbed by your body when taken with water. To maximize its absorption, it is recommended to take the resveratrol with a fatty meal such as yoghurt or an oil-based dressing. 


Dr David Sinclair talking about the fat suluble properties of resveratrol 

Capsules Or Powder?

Now that you have a better understanding of the different forms of resveratrol, it’s time to decide whether capsules or powder is the best option for you. Both offer a convenient and easy way to take resveratrol supplements, but there are some key differences between the two.

Capsules are an ideal choice for those who want an easy and accurate dosage. Resveratrol is available in capsule form in many different concentrations, making it easy to find a supplement that is right for your needs. Capsules also tend to be more stable than powders and may provide better shelf life and stability. Additionally, they can be taken with or without food depending on the type of form used.

Capsules or powder

Powders are another great option for those looking to take resveratrol supplements. They are often more affordable than capsules, making them a cost-effective choice. Powders can also be added directly into foods or drinks such as smoothies or yogurt, giving them an extra boost of antioxidants and polyphenols. Furthermore, because powders dissolve quickly in liquids, they may offer faster absorption rates than capsules do when taken with food or drink.

At Longevity Box, we believe that providing capsules offers a solution for both options. Because we don't use any preservatives, binders or fillers in our products, our capsulated resveratrol is 100% pure. This means that those wanting to take a pure resveratrol in powder form can simply break open the capsules.

No matter which form you choose, make sure to read labels carefully and follow instructions closely to ensure maximum health benefits from taking resveratrol supplements. There is no one-size-fits-all solution when it comes to taking resveratrol, so finding the right fit for you may require some trial and error before getting the desired results.

How To Take Resveratrol Powder

Taking resveratrol in powder form is an effective way to get the health benefits of this powerful supplement. As with any dietary supplement, it's important to understand how to take resveratrol powder correctly and safely. Here are some tips for taking oral resveratrol supplements in powder form.

First, make sure you are using a high-quality product from a trusted source. Many products on the market contain additives or harmful chemicals that can be dangerous if consumed, so it's important to do your research and find a reputable manufacturer. It's also important to follow the recommended dosage instructions on the label when taking resveratrol powder. Too much of this supplement can cause adverse side effects, so make sure you pay attention to dosages carefully. 

How To Take Resveratrol Capsules

Taking resveratrol in capsule form is another popular way to get the health benefits of this powerful supplement. As with any dietary supplement, it's important to understand how to take resveratrol capsules correctly and safely. Here are some tips for taking oral resveratrol supplements in capsule form.

When selecting a product, look for one that contains 100% pure resveratrol without any added fillers or preservatives. This will ensure you are getting the most out of each dose and that the product is safe for consumption. It's also important to follow the recommended dosage instructions on the label when taking resveratrol capsules. Too much of this supplement can cause adverse side effects, so make sure you pay attention to dosages carefully.

The Best Way To Take Resveratrol

When it comes to taking resveratrol supplements, there is no one-size-fits-all approach. Everyone's body is different and will react differently to the biological effects of the supplement. That being said, there are a few tips that can help you get the most out of your resveratrol supplement regimen.

First, it's important to choose a quality product that contains more than 99% pure resveratrol without any added fillers or preservatives. This will ensure you're getting the most out of each dose while also keeping your body safe from any potential side effects. 

Our preferred method of taking resveratrol is to mix it in to a tablespoon of extra virgin olive oil and then swallow the olive oil directly from the spoon. Mixing it with olive oil ensures that it you maximise the bioavailability of the active compound due to it's fat soluble properties.


In conclusion, resveratrol is a powerful antioxidant that can provide numerous health benefits. Taking resveratrol supplements is one of the best ways to increase your dietary intake. However, it's important to understand when and how much to take in order to get the most out of this natural supplement. You can find resveratrol in many forms, including powder and capsules, both of which have their own advantages and disadvantages. Ultimately, the best way to take resveratrol is up to you and depends on your individual needs. With the right approach, you can reap the benefits of this powerful compound and maintain good health for years to come.

[1] - Effects of resveratrol supplementation on plasma lipids: a systematic review and meta-analysis of randomized controlled trials

[2] - Resveratrol improves insulin sensitivity, reduces oxidative stress and activates the Akt pathway in type 2 diabetic patients

[3] - Resveratrol supplementation improves inflammatory biomarkers in patients with nonalcoholic fatty liver disease