More and more people are seeking alternatives to take care of their health and protect their bodies against diseases. In today's article, we will talk about resveratrol, a natural antioxidant.
Found especially in grapes and red wine, resveratrol offers so many benefits to our health that it is now one of the most popular food supplements. Below, you will find a complete guide to this supplement and tips on how to choose the right one.
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- 2 Summary
- 3 The Best Resveratrol: Our Picks
- 4 Resveratrol: Shopping Guide
- 4.1 What is resveratrol?
- 4.2 What are the benefits of resveratrol?
- 4.3 Is Resveratrol good for the skin?
- 4.4 Does Resveratrol help to lose weight?
- 4.5 How to consume Resveratrol?
- 4.6 How much resveratrol can one consume?
- 4.7 What are the contraindications and side effects of resveratrol?
- 4.8 What are the advantages and disadvantages of resveratrol?
- 5 Purchase Criteria: How to analyse the best resveratrol
- Resveratrol is indicated for preventing coronary heart disease, arteriosclerosis, reducing cholesterol levels and improving gout and arthritis.
- Resveratrol can be consumed from natural sources or as a food supplement.
- Before choosing the best resveratrol it is necessary to analyse a few factors.
The Best Resveratrol: Our Picks
Resveratrol: Shopping Guide
It's not so simple to choose the best resveratrol. As with any other food supplement, you need to consider your actual need for supplementation and, of course, the quality and composition of your chosen product.
To help you at this stage, we have created this Shopping Guide. From here, you will be able to clear up your doubts about what it is, how it works and what precautions you should take when consuming resveratrol.
What is resveratrol?
Resveratrol is a type of polyphenol that can be found in some species of plants and fruits. Polyphenols are chemical substances that result from metabolic processes that occur in plants as a result of a defence process against the action of bacteria and ultraviolet radiation. More than 8,000 polyphenols have already been identified in foods such as tea, vegetables, fruit and even wine.
According to research, eating foods rich in polyphenols helps protect the body against the development of cancer, cardiovascular disease, neurodegenerative diseases, as well as diabetes and osteoporosis.
To give you an idea, some polyphenols, such as quercetin, are found in vegetables, flavonoids only in citrus fruits, isoflavones in soy and phloretin in apples. But in fact, among the best-known polyphenols is resveratrol. And the reason for this is that resveratrol has a powerful antioxidant action in our body. Resveratrol is found in some foods, see the main ones:
- Grape skins
- Red wine
What are the benefits of resveratrol?
Resveratrol has several health benefits for our organism. By having antioxidant action, resveratrol's main function is to protect the body against infections caused by fungi and bacteria. But besides its antioxidant action, resveratrol also acts in several other areas of the body and our health. Check out the main benefits of resveratrol:
It is an antioxidant
As we have seen, resveratrol stands out as a powerful natural antioxidant. Therefore, in general, the intake of resveratrol can improve the health of the skin, heart, blood vessels and even has the power to prevent the cells of the nervous system from degenerating.
Resveratrol can minimise the formation of LDL cholesterol, the so-called bad cholesterol. This type of cholesterol is often deposited on the walls of blood vessels, which favours the formation of plaques. When this happens, it can lead to increased blood pressure and even vessel obstruction.
In addition, resveratrol also stimulates the production of HDL, which is the cholesterol that has a positive action in our organism. In other words, besides fighting LDL, this supplement also increases HDL.
Controls blood pressure
Another benefit of resveratrol is that it helps reduce blood pressure and, consequently, acts to minimize the risk of cardiovascular problems. This is because resveratrol is also effective in fighting inflammation and, as we have seen, in reducing bad cholesterol. With this, the health of the blood vessels improves, which prevents the elevation of blood pressure.
Resveratrol can help prevent diseases that are related to the ageing of the body, such as chronic inflammation and degenerative diseases. In addition, according to researchers, resveratrol can be used to prevent type 2 diabetes and heart complications, which are also mostly associated with ageing.
Improves brain function
Some research shows that consuming resveratrol is also able to increase blood flow to the brain, which results in improved cognitive function and memory.
While not able to cure cancer, resveratrol may be effective in preventing some types of tumours such as breast, skin, oesophagus, prostate and bowel. However, consult your doctor before starting resveratrol supplementation.
It is good for the heart
Resveratrol is also good for the heart because it reduces inflammation, decreases fat accumulation in blood vessels and controls blood pressure. As a result of all this, resveratrol is responsible for reducing the risk of atherosclerosis and heart disease.
Studies show that resveratrol improves insulin sensitivity and thereby helps lower blood sugar rates. In addition, resveratrol also acts against some of the side effects of diabetes such as diabetic foot syndrome, kidney disease and diabetic retinopathy.
Increases testosterone production
The body's natural production of testosterone begins to fall after the age of 30, but exercising and eating foods rich in resveratrol can attenuate this reduction. And this is important because, among other functions, testosterone is essential for the formation and growth of muscles.
Is Resveratrol good for the skin?
Yes, and very much so. In addition to being beneficial for the body's health, resveratrol also acts on our skin, combating premature ageing. Being a natural antioxidant, resveratrol increases the cells' defences against external aggressions such as the sun and pollution, for example, and also prevents the loss of collagen.
This is because, by blocking the action of free radicals, resveratrol helps in the "protection" of collagen. In addition, studies also indicate that resveratrol may be effective in the treatment of some types of acne.
Because of all these benefits for the skin, resveratrol has been added to the list of ingredients of dermatological products. Resveratrol is generally used on the skin as a cream or serum.
The indication is usually for topical use at night to help recover from the damage caused during the day by solar and infrared radiation, as well as pollution and stress. However, before starting the topical use of resveratrol on your skin, consult your dermatologist.
Does Resveratrol help to lose weight?
Some researches indicate that the consumption of a diet rich in resveratrol or supplementation can, yes, help in the weight loss process. This is because specialists believe that the adequate consumption of resveratrol can increase physical resistance and performance during workouts.
In other words, by combining the practice of physical activities with a healthy and balanced diet, Resveratrol acts as an aid in losing weight because it helps the body burn fat and improves the physical conditioning.
How to consume Resveratrol?
As we have seen, Resveratrol is present particularly in grapes, red wine and peanuts. In addition, a good concentration of resveratrol can also be found in fruits such as blueberries, cherries and other dark fruit peels.
But the fact is that resveratrol is found in different amounts depending on its source. Moreover, in the case of grapes, the concentration of resveratrol varies greatly according to the ripeness of the fruit, the type of soil and climate in which the grape was grown, among other factors.
It is the resveratrol present in grapes that makes red wine a famous ally for your health.
For this reason, since they spend more time in contact with the grape skin to acquire their colour, red wine and grape juice are the natural sources with the highest amount of resveratrol. But for you to have an idea about some of the sources of this substance and their corresponding concentration in each one, check the table below that we have created for you.
|Source of resveratrol||Amount of resveratrol (in 100g)|
|Grape skin||5 mg to 10 mg|
|Red wine||1.5 mg to 3 mg / litre|
|Red fruits||3 mg|
|Peanuts||150 mg (1)|
However, it is worth pointing out that, in addition to consuming resveratrol through food and alcoholic beverages, you can also take this substance through food supplements.
How much resveratrol can one consume?
Resveratrol is best absorbed when consumed through red wine, because of the alcoholic medium. For this reason, food supplements are composed of trans resveratrol, a variation that allows greater assimilation of the substance by the organism.
Regarding the dosage, the most recommended is to consult a doctor or nutritionist to find out the ideal quantity, which varies according to the individual needs of each person. Still, in general, it can be said that the most used dose varies between 15 and 20 mg per day in capsule form or 250 ml of juice or red wine (2).
What are the contraindications and side effects of resveratrol?
Although no side effects have been found so far with regard to consumption at adequate doses of resveratrol, the same cannot be said of its excessive consumption. The fact is that excessive consumption of resveratrol may cause health problems.
Among the main symptoms are gastrointestinal disorders, such as diarrhea, nausea and vomiting. In addition, it should also be noted that resveratrol, especially if used through supplementation, should not be consumed without medical advice by pregnant or lactating women or children.
What are the advantages and disadvantages of resveratrol?
Certainly when dealing with a powerful antioxidant like resveratrol the advantages are much greater than the disadvantages. After all, as a natural antioxidant, resveratrol helps keep our bodies healthy and protected from disease.
In addition, resveratrol is anti-inflammatory, prevents coronary heart disease and lowers cholesterol. Not to mention that it also acts against cancer. And, of course, all these benefits are possible either by ingesting natural products such as grapes, red fruits and peanuts, or through adequate doses of wine.
But, besides that, it is also possible to supplement resveratrol by means of capsules and also to use the substance topically on the skin to prevent aging.
On the other hand, like all food supplements, resveratrol also has its downsides. After all, if consumed in excess it can cause intestinal disorders. In addition, it should not be used by just anyone without medical advice. For you to have a general notion about the main advantages and disadvantages of resveratrol, check the table we prepared for you.
Purchase Criteria: How to analyse the best resveratrol
When it comes to choosing the best resveratrol supplement many doubts may arise. After all, each manufacturer uses specific compounds and variables that differentiate one product from another. That's why we recommend that you consult an expert before you start supplementing with resveratrol. Then, we suggest you evaluate some factors when choosing resveratrol. These are:
Below, we will explain in detail how you can analyse each of these topics and then make sure you are buying the ideal resveratrol
Supplement or cream
The first factor you should take into consideration before buying resveratrol is how you will use it. That's because, as we've seen, you can consume resveratrol either as a food supplement or topically on the skin. If you choose the food supplement, you will find resveratrol, in general, in capsule form. If you prefer resveratrol for cosmetic use, it can be found in cream and serum.
After choosing between the food supplement and the cosmetic, we suggest you check the composition of resveratrol. In the supplement you should check the nutritional table and in the cosmetic the ingredients that make up the product.
In most cases, you will find this type of supplement made with grape seed extract, as well as Polygonum Cuspidatum and red wine extracts. Polygonum Cuspidatum is a plant native to Asia, commonly known as Japanese knotweed or Mexican bamboo, which is rich in resveratrol. In addition, some resveratrol supplement compositions even add other nutrients such as, for example, Vitamin C.
Another criterion that deserves your attention when choosing the best resveratrol is the dose of the substance contained in the supplement. In general, each manufacturer establishes the dosage, which is the quantity of capsules to be ingested per day. But the fact is that, depending on the brand, each capsule can contain different doses of resveratrol, which can vary between 10 mg and 300 mg.
Last but not least, check the amount that comes on the pack or bottle. This choice will depend on the duration of your treatment using resveratrol. But generally speaking, you will be able to find resveratrol supplements that contain up to 180 capsules. In the case of cosmetics with resveratrol, the bottles generally contain between 30 ml and 50 ml.
(Source of the highlighted image: Diana Ivanova/ 123.rf.com)
Brazilian Journal of Obesity, Nutrition and Weight Loss - Resveratrol: chemical composition and its health benefits.
Diabetes Society Australia - The Effect of Resveratrol on Obesity.