Resveratrol and beneficial properties - instructions on how to take

What is trans-resveratrol and what are its beneficial properties? The fact is that resveratrol is found in red grapes and is designed to improve the condition of the cardiovascular system, prolong youth, and protect against free radicals. In this review, we will consider the beneficial properties of resveratrol, as well as other most important issues:

1. What is resveratrol and what benefits does it have for the body?
2. Differences between trans-resveratrol and other forms.
3. Instructions on how to take resveratrol, dosage and contraindications.

What is resveratrol and what is it for?

Resveratrol is a natural compound found in a number of plants. It is synthesized as a protective reaction, increasing plant resistance to excessive ultraviolet radiation, sudden climate changes, diseases and parasites such as bacteria or fungi. Have you heard of the so-called French paradox? This is the name for the phenomenon of a relatively low level of cardiovascular and cancer diseases in French residents with a high-calorie diet and an abundance of harmful animal fats. Various hypotheses have been put forward to explain this phenomenon, and the cause of the French paradox is the consumption of dry red wine by the French, which contains the powerful antioxidant resveratrol.

Most people think that they can simply drink red wine to supplement their diet with this antioxidant. But here you should know that wines contain completely different amounts of resveratrol. It is known that it is the Muscat grape that has the highest concentration of resveratrol due to the large number of seeds and thick peel - it is in them that the main amount of resveratrol is concentrated. Other grape varieties have 10 times less resveratrol. On average, one gram of fresh Muscat grape skins contains at least 50 to 100 mcg of resveratrol, with a daily intake of 400,000 mcg (400 mg). From Muscat wine, and especially other grape varieties, we get much less resveratrol than normal. In addition, we should not forget that drinking alcohol in large quantities is generally not beneficial.

How to choose the right nutritional supplement?

It is best to eat right and at the same time consume berries, wine and chocolate at least in moderation. In addition to grapes, wine and the other foods mentioned, there are also resveratrol dietary supplements. It is important to make sure that they are high quality before purchasing them, otherwise you will only get marginal benefits with a lighter wallet.

Look for supplements that are made from muscadine grapes using both grape skins and seeds, as these are the most concentrated phytoalexins.

Most often, cheap dietary supplements are made from low purity trans-resveratrol, which contains large amounts of an unwanted substance known as emodin. It can act as a laxative, causing intestinal upset and stomach cramps.

Many products contain caffeine and other additives designed to help you lose weight or increase your body's stamina. If you are sensitive to these ingredients or find them unnecessary, then look elsewhere.

Be sure to read all ingredients on the label completely. Avoid supplements with proprietary blends, as they likely contain inferior ingredients, and if there is no ingredient label at all, it is best not to drink such chemicals.

Benefits of resveratrol for men and women

Resveratrol is known as a powerful antioxidant and active fighter against free radicals that are formed as a result of oxidative stress caused by negative environmental factors. But among all the antioxidants, only resveratrol received the honorary title of molecule of youth. And that's why:

1) Activation of sirtuins . Resveratrol activates special proteins - sirtuins, which in our body are responsible for the restoration of damaged cells and DNA. As they age, sirtuins become increasingly lazier and shirker of their responsibilities. Resveratrol is the same additive that can force them to work in the same young mode, that is, to carry out repair work on time and efficiently. Sirtuins come from the acronym SIR, which stands for silence information regulator. Silence is a genetic term that means turning off or blocking genes/entire sections of DNA to prevent them from mutating or producing harmful or unnecessary substances. This is a very important natural mechanism for maintaining the stability and high quality of DNA, and this is exactly what sirtuins do.

2) Protection against cancer. In 2008, a study conducted by Dr. Rafael de Cabo was published in conjunction with the US National Institute on Aging and other 13 organizations. The study confirmed multiple anti-cancer effects of resveratrol in the human body. The COX-2 enzyme activates hormones (eicosanoids) that cause inflammation in the cell, which leads to changes in its DNA and malignancy (conversion into cancer). In the above study, resveratrol confirmed the complete prevention of COX-2 enzymes, in simple terms, disabled the enzyme. It was later proven that resveratrol also affects enzymes that are unique to precancerous and cancerous conditions of cells - the cytochrome P450 enzyme, CYP 1B1.

3) Strengthening and maintaining the health of the cardiovascular system. Due to its antioxidant properties, the supplement has a positive effect on blood pressure. In addition, thanks to its anti-inflammatory effect, resveratrol protects a person from the occurrence of vascular atherosclerosis and reduces harmful cholesterol. A 1997 Dutch epidemiological study found that rates of coronary artery disease in older men were inversely related to their intake of flavonoids, which are found in red wine. Then, as a result of other studies, the antioxidant, hypocholesterolemic, cardioprotective, anticancer effects of resveratrol were shown or confirmed.

4) Preventing obesity. In 2010, Polish scientists conducted a series of research experiments that showed that the antioxidant substance does an excellent job of removing excess fat accumulation. At the same time, the subjects ate exclusively high-calorie foods. Weight loss is achieved due to the following:

• reducing insulin resistance, which is considered the main cause of excess weight;
• fight against sluggish chronic inflammatory process throughout the body.

Instructions for use

Dosage

Since the Ministry of Health of Russia, like the United States, does not regulate the consumption of dietary supplements, it is impossible to say with certainty about the amount of resveratrol that you can get from capsules.

Dosage recommendations vary widely. Typically, resveratrol is recommended to be taken in an amount of 250-500 mg per day. This is significantly less than the dosages that are used during clinical tests, so you should not expect a serious effect from such a dose.

Some people recommend consuming up to 2 grams (2000 mg) of resveratrol per day (). According to the New York Academy of Sciences, the substance can be taken in amounts up to 5 grams (5000 mg) per day. But we do not recommend doing this without consulting your doctor. ()

Side effects

Resveratrol has almost no side effects, but they can appear with regular use of large doses of the substance. We do not recommend doing this until experts have established an exact daily dosage that is safe and effective for regular use.

Unfortunately, resveratrol is found in foods whose consumption should be limited. For example, red wine should not be consumed by minors, and its volume should be limited for adults. Cocoa and dark chocolate can be harmful in large quantities.

If you decide to drink red wine more often, then you should limit yourself to one glass a day. Studies have shown that drinking up to 2 glasses per day for men and 1 glass per day for women has no negative effect.

Remember that studies on the beneficial properties are conducted on animals and the substance is given in large doses. Don't expect immediate results from changing your diet. To get a dose similar to that given to laboratory mice, you would need to drink hundreds to a thousand glasses of red wine. ()

Contraindications

A contraindication to taking resveratrol is the use of painkillers, including aspirin.

Forms of resveratrol and trans resveratrol

Today, researchers have identified two isomeric forms of an antioxidant called resveratrol. These include:

• trans-resveratrol. There is a lot of it in the root extract of Reinutria japonica. It is found in smaller quantities in grape seed extract and red wine extract.
• cis-resveratrol. This is an unstable compound when exposed to light; it is not used in supplements in its pure form. But it is slightly present in supplements that contain grape seed or wine extract.

Trans-resveratrol is considered to be the most beneficial for the human body. It is included as a main ingredient in a large number of dietary supplements. Unlike cis-resveratrol, the trans form is highly soluble in water and quickly absorbed by the walls of the gastrointestinal tract. The breakdown of trans-resveratrol is longer, it lasts up to nine hours, cis-resveratrol no more than 20 minutes.

Transform is also considered one of the safest and inexpensive forms to produce; capsules with an optimal dosage of 200-400 mg are produced at a low cost. To summarize, it is better to buy the pure trans-resveratrol form, which is around 98% pure.

Preparations with resveratrol

Dietary supplements with reveratrol are indicated to be taken in the following cases:

• when working in hazardous industries and unfavorable environmental conditions;
• as a preventative against cancer;
• to increase immunity and strengthen the nervous system;
• for diseases of the cardiovascular system;
• to prevent the development of varicose veins and thrombophlebitis;
• for allergies;
• to improve the functioning of the hematopoietic system;
• for patients with diabetes mellitus for the prevention of hypertension and retinopathy.

You can buy medications at a pharmacy or place an order in an online store. I present to your attention four such dietary supplements.

Resveratrol forte – contains resveratrol + quercetin + catechins. Thanks to this unique composition, this dietary supplement helps to significantly improve cerebral circulation, cleanses blood vessels and relieves headaches. It also has vasodilating and capillary-strengthening properties.

Tianshi capsules - the drug contains resveratrol 350 mg and malt sugar. The package consists of 60 capsules.

Dietary supplement from Now Foods - contains red wine extract and also polygonus extract. The supplement has a herbal composition. The quality of the drug is tested by GMP. One package contains 120 capsules of 200 mg of natural main substance.

Solgar is a manufacturing company on the market for 70 years. The company's website states that this supplement is recommended even for vegetarians. The main component is resveratrol, as well as additional substances: silica, vegetable cellulose, magnesium stearate and dicalcium phosphate. Pack of 60 capsules of 100 mg.

Resveratrol dosage and instructions on how to drink

Resveratrol is available in the form of capsules, solutions and tablets. The supplement is taken on an empty stomach, preferably 30 minutes before a meal. The optimal dosage is 200-600 mg per day. To increase the bioavailability and effectiveness of resveratrol, after half an hour it is better to take a meal with fats or protein foods, such as yogurt or whole milk. It is advisable to take resveratrol on an ongoing basis, all year round.

Resveratrol contraindications. Despite the low bioavailability, the supplement is well tolerated and has virtually no contraindications. Minor gastrointestinal reactions have been observed in people who took more than 1000 mg per day for 30 days.

Should I take resveratrol or not?

You can do without resveratrol, but you will have to eat a little less and exercise more. For almost 100 years now, we have known for certain that if rodents are kept on a low-calorie diet throughout their lives, they will live much longer compared to their well-fed counterparts. It turned out that lifelong malnutrition stimulates the synthesis of those very sirtuins that slow down age-related DNA degradation and the likelihood of mutations that lead to chronic diseases. Why does the body begin to actively synthesize sirtuins and thereby preserve the state of youth in poorly fed animals? The answer is quite simple - in such a weakened state there can be no talk of full sexual function and gene transfer. Accordingly, if the DNA is not conserved, it will simply grow old or mutate without passing on its genes to offspring. And so nature has at least some chance of hoping for full-fledged offspring after the end of the famine period.

Conclusions on the benefits of resveratrol

Resveratrol is considered one of the most powerful antioxidants existing today. Its regular use helps prolong life, reduce the risk of cardiovascular diseases and various pathological processes in the body. It is best to take resveratrol in the form of dietary supplements, rather than trying to get it from wine. This is due to the fact that there is too little of it in standard wine. In addition, drinking excessive amounts of alcohol will have a detrimental effect on the functioning of all organs and functions of the body. If you are an ardent opponent of additives, then it is better to buy red wines from Muscat, and similar fresh black grapes.

Reviews from doctors

The famous cardiologist from New York, Dr. Mehmet Oz, expressed his opinion about resveratrol. The specialist’s opinion was expressed on the popular Oprah Winfrey show on American television in 2009.

Oz recommended taking resveratrol capsules as an anti-aging agent:

80% of the beneficial properties of red wine come not from the alcohol component, but from the resveratrol present in every glass.

The doctor recommended drinking a glass of red wine daily. But in order to avoid negative consequences, it can be replaced by taking the supplement in capsules.

Unfortunately for the doctor, his statement began to be used by capsule manufacturers as advertising, after which more than 50 lawsuits took place and the doctor no longer commented on the beneficial properties of the substance.

The next comment from doctors came from David Sinclair of Harvard Medical School. He published information about a 31% reduction in rat mortality when consuming the substance. Sinclair later reported that the animals received the substance in high dosages.

Doctors from Jama Internal Medicine expressed the opposite opinion, pointing out that the substance cannot be used to combat inflammation or be considered as a treatment for cancer or heart disease.

Richard Semba of Johns Hopkins University Hospital expressed a similar opinion. The doctor conducted a study on 783 elderly patients and concluded that the content of dietary resveratrol in the urine has no effect on life expectancy.

6 Reasons NOT to Buy Resveratrol

• You buy a highly praised product at the peak of its popularity. This could be just another “superfood”, or it could be a real superfood. Nobody can say for sure.
• The substance has not been sufficiently studied and current studies were conducted on animals. The correct dosage of the substance and the effectiveness of long-term use are unknown.
• Notorious specialists took part in resveratrol research. For example, Doctor of Pharmacy Dipak K. Das was caught falsifying facts in 2012. His articles have been removed from the journals, but many other journals have cited his research and these facts are presented by them as objective. ()
• The main source of the substance is red wine, and its abuse can lead to liver problems.
• ConsumerLab.com studied 23 resveratrol manufacturers and concluded that the difference in price for the same substance can reach 300%. ()
• You can get this substance, as well as many others your body needs, if you start eating right.

3 Reasons to Buy Resveratrol

• This is a natural substance that has shown its beneficial properties and theoretically solves many serious problems.
• The price of resveratrol is not too high, and the possible benefits can be life-saving.
• The product has good reviews on iHerb.com and resveratrol buyers are satisfied with the effect obtained.

The best manufacturers: Solgar, Now Foods, Doctor's Best, Country Life, 21st Century, Jarrow Formulas, Life Extension and others.

Choosing the best resveratrol on iHerb

IHerb offers a huge number of resveratrol supplements. Prices differ several times. We will provide a list of the most optimal options.

1. Thorne Research, ResveraCel, Nicotinamide Riboside (Niagen) with Resveratrol and Cofactors, 60 Capsules. This is the best rejuvenation complex with NAD+ precursor, resveratrol and quercetin. The components working together give an amazing effect. Yes, it is expensive, but with constant use you will avoid many diseases and ultimately save more.
2. Lake Avenue Nutrition, Resveratrol Complex, 500 mg, 250 Vegetarian Capsules. The most economical supplement, only 1,400 rubles per jar, which will last for 250 days.
3. Natural Factors, ResveratrolRich, Super Strength Resveratrol Concentrate, 60 Vegetarian Capsules. High dosage resveratrol.
4. Doctor's Best, High Potency Trans-Resveratrol 600, 600 mg, 60 Vegetarian Capsules. Pure Trans-resveratrol (98% pure product), optimal price-quality ratio.