Resveratrol
The famous red-wine compound. Activates sirtuins, supports cardiovascular function, and (the Sinclair theory) helps NMN do its longevity work.
Moderate evidence for vascular endothelial function, blood pressure reduction, insulin sensitivity, and modest LDL reduction. Strong animal data for sirtuin / longevity effects; human translation more modest. Hot flash reduction in postmenopausal women (RESHAW trial). Effects: 4–12 weeks.
Resveratrol is a polyphenol produced by grapes, berries, and Japanese knotweed in response to stress. It captured public attention via the 'French Paradox' and David Sinclair's longevity research, where resveratrol was shown to activate sirtuins (the gene-silencing longevity proteins) and extend lifespan in yeast, worms, flies, and obese mice. Translation to humans has been bumpier — at the doses you can practically reach orally, sirtuin activation is modest. Where it consistently helps: vascular function, modest LDL improvement, insulin sensitivity, and (in Sinclair's protocol) as a sirtuin co-activator alongside NMN.
- Form
- Trans-resveratrol — the bioactive isomer (cis-resveratrol is largely inactive). Look for ≥98% trans- on the label. Resveratrol + pterostilbene blends — pterostilbene is more bioavailable and has longer half-life. Micronized / liposomal forms also help with absorption.
- Dose
- 250–500 mg/day of trans-resveratrol. Sinclair protocol uses 1 g/day pre-bed, dissolved in fat (e.g. yogurt) for absorption.
- Timing
- AM with a fat-containing meal (resveratrol is fat-soluble). Sinclair takes it with yogurt for absorption.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. GI upset, nausea at high doses. Mild estrogenic activity in some studies.
- Interactions
- Anticoagulants and antiplatelets — additive mild blood-thinning. CYP3A4 substrates — resveratrol is a moderate inhibitor; can elevate levels of statins, calcium channel blockers, immunosuppressants. Estrogen-sensitive medications — theoretical interaction.
- Contraindications
- Hormone-sensitive cancers (caution due to mild estrogenic activity). Bleeding disorders. Pre-surgery (stop 7–14 days before).
- Lab markers
- Not standard. CRP, LDL, BP, fasting glucose for tracking general effects.
- Food sources
- Red wine (small amounts — you'd need 1,000+ glasses for therapeutic dose), red grapes (skins especially), blueberries, raspberries, cranberries, peanuts. Japanese knotweed is the commercial supplement source.
Pairs with
NMN or NR — sirtuin co-activation (NAD+ + resveratrol stack). Pterostilbene (longer-acting cousin, additive). Quercetin (synergistic via shared pathways).
within Polyphenols & antioxidants