Resveratrol

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Updated: September 2 2013

What Is It?
Resveratrol (3,5,4'-trihydroxy-trans-stilbene) is a stilbenoid, a type of natural phenol, and a phytoalexin produced naturally by several plants. It has two chemical configurations; trans-resveratrol  and cis-resveratrol. Supplementation of resveratrol refers to trans-resveratrol exclusively.

Where Can It Be Found?
Resveratrol is found in the skin of fruits such as red grapes, roots of Japanese knotweed (Polygonum cuspidatum), red wine (0.1-14.3 mg/l), Gnetum cleistostachyum, and in supplements (usually extract from Japanese knotweed).

• Wine (0.005-2.861umol/L; highest in Red Bordeaux) and Grapes (27-35mcg/g trans-resveratrol with 160-460ng/g cis-resveratrol)
• Raspberry, at 38-59ng/g trans-resveratrol 
• Plums, at 13-20ng/g trans-resveratrol 
• Grape Tomatoes, at 168-175ng/g trans-resveratrol
• Piper Imperiale
• Açai berries
• Peanuts and peanut products at possibly as high as 5mcg/g in boiled peanuts, 0.3mcg/g in peanut butter and 0.05mcg/g in roasted peanuts

What Does Research Say?
1. Resveratrol increases the insulin sensitivity in obese and unhealthy persons at low doses (enough to be achieved via wine consumption)^[1,2,3]
2. Decrease in blood pressure (BP) in patients with already hypertension (high blood pressure)^[1]
3. Decrease in the metabolic rate in humans (maybe due to a caloric restriction effect)^[1]
4. Decrease in triglycerides^[1]
5. Decrease in fasting insulin levels in persons with metabolic syndrome^[1]
6. Decrease in blood glucose (but probably insignificant)^[1]
7. Anti-inflammatory effects due to significant decrease in circulating TNF levels; TNF is linked to inflammation^[1]
8. Protective effect on the liver in persons with elevated liver enzymes (due to metabolic syndrome)^[1]
9. Decrease in DNA methylation rates; meanin that it can reduce the risk of certain types of cancer, e.g. breast cancer^[4]
10. Improvement in blood flow (due to nitric oxide (NO) interactions); noted with low dose resveratrol^[5]

Do You Need This Supplement?
While resveratrol do not increase lifespan in humans (appears to do that in mice), it may be effective at protecting the heart. It may also make the tissues (e.g. muscle) more sensitive to insulin, which may aid in muscle growth. 

Verdict: Not essential in your supplement stack for muscle growth

Recommended Dosage (Used in Research)
1. Cardiovascular health, insulin sensitivity, and longevity:
    a. For somebody who is otherwise unhealthy: 5-10 mg/daily
    b. For persons who are otherwise healthy: 150-445 mg
2. Cerebral blood flow: 250-500 mg
3. Aromatase inhibition: 500 mg

Please read the disclaimer before supplementation

Where Can You Buy Resveratrol?
Amazon.com

References
1. Calorie restriction-like effects of 30 days ofresveratrol supplementation on energy metabolism and   metabolic profilein obese humans.
2. Resveratrol improves insulin sensitivity,reduces oxidative stress and activates the Akt pathway in type 2 diabeticpatients.
3. Pilot study of resveratrol in older adults withimpaired glucose tolerance.
4. Trans-resveratrol alters mammary promoter hypermethylation in women at increased risk for breast cancer
5. Cardioprotection by resveratrol: A human clinical trial in patients with stable coronary artery disease

3d molecular spacefill of Resveratrol

Chemical structures of cis- ((Z)-resveratrol, left) and trans-resveratrol ((E)-resveratrol, right)

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