Resveratrol Benefits & Side Effects [Best Supplements & Best Foods]

🦶What is resveratrol? We review trans resveratrol benefits, supplements, foods & resveratrol dosage!🦶

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Trans-resveratrol is a natural compound in several plants, including red grapes, peanuts, and berries. It is a type of polyphenol, a class of antioxidants known for their potential health benefits. In this article, we will discuss the benefits, supplements, and foods that contain trans-resveratrol.


Trans-resveratrol has been shown to have several potential health benefits, primarily due to its antioxidant and anti-inflammatory properties. Here are some of the potential benefits of trans-resveratrol:

Reducing inflammation: Trans-resveratrol has been shown to reduce inflammation in the body, which is believed to contribute to the development of several chronic diseases, including cancer, heart disease, and Alzheimer’s disease.

Improving heart health: Trans-resveratrol has been shown to improve several risk factors for heart disease, including high blood pressure, high cholesterol levels, and oxidative stress.

Enhancing brain function: Trans-resveratrol has been shown to have neuroprotective properties and may help improve cognitive function in people with Alzheimer’s disease and other neurological conditions.

Fighting cancer: Trans-resveratrol has been shown to have anticancer properties and may help prevent the growth and spread of cancer cells.

Promoting longevity: Trans-resveratrol has been shown to activate certain genes that promote longevity and protect against age-related diseases.


Trans-resveratrol is available in several forms, including supplements, red wine, and fruits and berries. Supplements containing trans-resveratrol are typically made from Japanese knotweed, a plant rich in trans-resveratrol.

According to the National Institutes of Health, the following doses have been used in clinical studies:

For cardiovascular health: 150-445 mg per day of trans-resveratrol supplements
For cognitive function: 200-400 mg per day of trans-resveratrol supplements
For cancer prevention: 500-1000 mg per day of trans-resveratrol supplements
It is important to note that the safety and efficacy of high-dose trans-resveratrol supplementation have not been well studied. Some studies have suggested that high doses of trans-resveratrol may cause gastrointestinal side effects, such as nausea, diarrhea, and indigestion. It is essential to speak to a healthcare professional before starting any supplement regimen.


Trans-resveratrol is found in several foods, including:

Red grapes and red wine
Peanuts and peanut butter
Blueberries and cranberries
Dark chocolate

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Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2 separate traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and separately in Foot & Ankle Surgery. His use of “doctor” or “Dr.” about himself solely refers to that degree. Dr. Biernacki is a licensed podiatrist in Michigan. This video is for general informational purposes only. It should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best if you did not change your health regimen or diet before consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.