What Is Trans-Resveratrol And Why It Matters For You

What is trans-resveratrol?

Trans-resveratrol is one of the two natural forms of resveratrol. It is the more stable form and is found in, among other things, the skin of grapes, berries, peanuts and red wine.

Plants produce resveratrol in response to stress, damage and micro-organisms. In humans, the compound is studied for its influence on various cellular processes, including oxidative stress, inflammatory pathways, metabolism and SIRT1.¹

Trans-resveratrol is central to much of the clinical research into resveratrol.

Trans-resveratrol vs resveratrol: what is the difference?

Resveratrol is the collective name for both natural forms of the compound. Trans-resveratrol is the stable form in which it mainly occurs in plants, and it is the form used in most clinical studies. Cis-resveratrol arises when trans-resveratrol is exposed to UV light or heat, is less stable and has been studied far less.

Supplements usually state how much trans-resveratrol they contain. When a label mentions only resveratrol, this can refer to the total extract, in which case the share of trans-resveratrol may differ. Looking at the amount of trans-resveratrol therefore makes it easier to compare products. The doses used in research also refer to trans-resveratrol in most cases.

Which benefits of trans-resveratrol are being studied?

Resveratrol has by now been examined in hundreds of clinical studies.¹ The topics vary, but the heart and blood vessels, glucose metabolism, body weight, brain function and cellular processes receive particular attention.

The heart and blood vessels

In human studies, changes are seen in blood pressure, blood flow and various markers of fat metabolism, among other measures. A broad review of clinical research describes results around cardiovascular health, hypertension and metabolic health.¹

The outcomes differ by target group, dose and study duration. This is why it is above all the combination of several research results that remains interesting.

View the research

Blood sugar and metabolism

Resveratrol is widely studied in relation to glucose, insulin and insulin sensitivity. A meta-analysis in people with type 2 diabetes found changes in fasting glucose, insulin and insulin resistance after resveratrol supplementation.²

These results explain why resveratrol has gained a firm place within research into metabolic health.

View the research

Weight and fat metabolism

The relationship with body weight and fat metabolism is also being studied. A meta-analysis of 28 randomised trials found small average changes in weight, BMI and waist circumference.³ The size of these changes was limited and differed between studies.

That makes resveratrol interesting above all as part of research into energy and fat metabolism, not as a standalone solution for weight loss.

Inflammatory processes and joints

In research, resveratrol influences various pathways involved in oxidative stress and inflammatory processes. This includes looking at signalling substances such as cytokines and NF-κB.¹

These processes also play a role within research into joints, muscle function and changes that occur during ageing.

The brain and cognitive function

The brain is another important area of research. Resveratrol can cross the blood-brain barrier and is studied in relation to cerebral blood flow and cognitive function.

In a randomised study in 80 postmenopausal women, improvements in cerebrovascular response, verbal memory and overall cognitive performance were measured after fourteen weeks of trans-resveratrol.⁴

An earlier study in healthy adults likewise found a dose-dependent increase in cerebral blood flow after a single dose, without a change in cognitive performance.

View the research

Resveratrol and cell maintenance

Within longevity, resveratrol is strongly linked to research into SIRT1, a protein involved in metabolism, mitochondria and the way cells respond to strain. A systematic review describes changes in the expression of SIRT1 after resveratrol supplementation.

SIRT1 is also connected to autophagy: the natural process in which cells break down and reuse damaged or superfluous components.

In animal research, this route is used to look at muscle loss and changes in the heart muscle, among other things. This makes resveratrol interesting within the broader research into cell maintenance and healthy ageing.

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What do we know about resveratrol and the skin?

Oxidative stress and UV radiation play an important role in skin ageing. Here too, resveratrol is being studied extensively.

A systematic review of wound healing, scar formation and skin ageing describes results around oxidative stress, inflammatory processes and photo-ageing.⁵ Other studies look at collagen, pigment formation and the action of tyrosinase, an enzyme involved in the production of melanin.

View the research

Read more about resveratrol and the skin

Where is resveratrol found?

Resveratrol occurs naturally in a range of plant-based foods:

• red and blue grapes
• blueberries and cranberries
• peanuts and pistachios
• cocoa
• red wine

Grape skins in particular contain resveratrol. Red wine contains the compound because grape skins stay in contact with the juice during production. The amount is low, however; drinking alcohol is therefore not a sensible way to increase your resveratrol intake.

Read more about foods rich in resveratrol

Why does absorption matter?

Resveratrol is absorbed quickly after intake, but it is also converted quickly in the gut and liver. As a result, the amount of unchanged resveratrol that ultimately reaches the blood is relatively low.¹

Bioavailability is therefore an important point of attention. Micronisation, fat-like carriers and liposomal formulations are among the approaches used to influence stability and availability.

View Liposomal Resveratrol

Dosage and points of attention

There is no fixed daily reference intake for resveratrol. In human studies, the amounts vary widely. Many studies use roughly 150 to 500 mg per day, depending on the aim of the research.

Resveratrol is generally well tolerated. At higher doses, gastrointestinal complaints in particular may occur. Resveratrol can also interact with certain medicines, including medication that affects blood clotting.

Read more about resveratrol and the liver

Do you use medication, are you pregnant, are you breastfeeding or do you have a medical condition? If so, discuss supplement use with a doctor or pharmacist.

Trans-resveratrol in brief

Trans-resveratrol is the stable form of resveratrol that is most central to scientific research. Studies focus on the heart and blood vessels, glucose and fat metabolism, brain function, SIRT1, cell maintenance and skin ageing, among other topics.

It is precisely that broad connection with processes that change during ageing which explains why trans-resveratrol is a well-known compound within longevity.

References

1. Singh AP, et al. Health benefits of resveratrol: Evidence from clinical studies. Medical Research Reviews, 2019. https://pubmed.ncbi.nlm.nih.gov/30741437
2. Zhu X, et al. Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutrition & Metabolism, 2017. https://pubmed.ncbi.nlm.nih.gov/29018489
3. Mousavi SM, et al. Resveratrol supplementation significantly influences obesity measures: a systematic review and dose-response meta-analysis of randomized controlled trials. Obesity Reviews, 2019. https://pubmed.ncbi.nlm.nih.gov/30515938
4. Evans HM, et al. Effects of Resveratrol on Cognitive Performance, Mood and Cerebrovascular Function in Post-Menopausal Women; A 14-Week Randomised Placebo-Controlled Intervention Trial. Nutrients, 2017. https://pubmed.ncbi.nlm.nih.gov/28054939
5. Ratz-Łyko A, et al. The impact of resveratrol on skin wound healing, scarring, and aging. International Wound Journal, 2021. https://pubmed.ncbi.nlm.nih.gov/33949795