The Best Resveratrol Supplement Guide: Benefits, Side Effects & More

Resveratrol a health and wellness compound has been around since the 2003 [ 1 ] when a study (by a team that included ) of the first studies conducted that included Dr David Sinclair. Since then, it’s popularity and credibility has gone on a rollercoaster road as different research and studies have contradicted each other as it its effectiveness.

This article will focus on it as a longevity supplement (not for skin care) and will draw on my experience as an experienced consumer, biohacker and personal researcher of longevity supplements. I will reference my experiences as well as relevant research to help you make an informed decision about whether or not it’s right for you, and what you should be aware of when purchasing and using.

What is Resveratrol

Resveratrol is what is known as a polyphenol that is found naturally in many different plants, some of the highest concentrations found in Grapes (grape skin), grape juice, peanuts, cocoa, berries, cranberries and Japanese Knotweed [ 2 ].

Polyphenols in general are antioxidant like compounds, and while it can be obtained naturally in your diet from the above sources the average adult consumes up to 8mg per day [ 3 ], longevity researchers and experts that believe resveratrol has benefits to human longevity believe this amount is inadequate, therefore they recommend boosting daily intake by supplementation, which I will outline later in this guide.

Benefits of Resveratrol for Longevity

The of potential benefits of resveratrol on human health and longevity is long, with many of these potential benefits coming from its antioxidant effects on the human body, in addition it being SIRT 1 activator (one of the longevity parthways).

Some of its potential benefits to health span include:

  1. Anti-inflammatory effects: Resveratrol may help to reduce inflammation in the body, which is associated with a range of chronic diseases, including heart disease, diabetes, and cancer.
  2. Improved cardiovascular health: Resveratrol may help to improve cardiovascular health by reducing blood pressure, improving blood lipid levels, and reducing the risk of blood clots.
  3. Improved insulin sensitivity: Resveratrol has been shown to improve insulin sensitivity in some studies, which could help to reduce the risk of type 2 diabetes.
  4. Increased longevity: Some studies have suggested that resveratrol may increase lifespan in certain animal models, although more research is needed to confirm these findings in humans.
  5. Neuroprotective effects: Resveratrol has been shown to have neuroprotective effects, which could potentially help to reduce the risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s disease.

It’s important to note that the research on resveratrol is still ongoing, and there is some debate from leading health and longevity researchers on its effectiveness for this.

While these potential benefits are great, this supplement really goes hand in hand with NMN, studies [ 4 ] have found that the effectiveness of resveratrol increases significantly when taken with NMN (Nicotinamide mononucleotide) therefore if you do plan to take resveratrol you should carefully consider NMN.

Potential Side Effects of Resveratrol

As with any supplement resveratrol has side effects, however research shows that it is in the long-term daily dosages over 2.5 g can have the following side effects nausea, vomiting, diarrhea and liver dysfunction in people with non-alcoholic fatty liver disease.

Another common side effect is its that it has been showed to slow down clotting, as someone that has been taking resveratrol since early 2020 this is something that I have personally experienced, after I started taking resveratrol cuts now take longer to stop bleeding, so its important that if you do take resveratrol you discuss with your doctor especially if you are scheduled for surgery, discuss with your doctor how long before surgery you should stop taking it, on the same point seek advice from your doctor if you are taking anti-clotting medication.

Different Types of Resveratrol Supplements and Which is Best?

There are two main forms (isomeric) of Resveratrol that is found in the supplement word, these being CIS and Trans resveratrol, however the trans form is the one that has been shown to be more bioavailable and therefor any potential benefit should be greater.

Chemical Structure trans vs cis Resveratrol
Chemical Structure trans vs cis Resveratrol

It’s important to note that many supplement companies are not very upfront with the form they are supplying you, many are a 50-50 mix of trans to cis resveratrol, some are 100% cis and the good ones 100% trans. I have found that the companies supplying cis or a mix of cis and trans are simply labelled as Resveratrol where as ones with 100% resveratrol will be labelled as trans-resveratrol. Just see some of the labels below

Tips to ensure you are purchasing or have purchased trans resveratrol:

  • First check the front and back label to ensure it specially states trans resveratrol
  • Check the supplement brands website or send them an email enquiry
  • Finally check the colour of the powder, see my picture below

In Dr David Sinclairs book Lifespan Why we Age and why we don’t have to, he mentions says that trans resveratrol powder should be white whereas cis resveratrol is brown.

As I have been taking resveratrol since early 2020 I have purchased and taken many different brands, so have a comparision to show you below, on the left is trans resveratrol and the right cis or a mixture of cis and trans resveratrol, notice the whiter colour of trans compared to the browner cis form. I have seen some supplements with a much darker brown colour.

Unfortunately, you can only identify after you have purchased unless someone posts photos in a review.

Recommended Dosage of Resveratrol

Many researches recommend a daily dosage of resveratrol between 250 mg and 1,000 mg, David Sinclair’s daily dosage is in the upper range at 1,000 mg, your can read more about his supplement stack, and I personally take 1,000 mg per day however just like David Sinclair, I monitor my blood work on a regular basis and started off at a lower dosage before slowing increasing to this large dose.

As with all the supplements I take I periodically take a break and also inform my doctor of the full list.

I recommend discussing any dosages with your doctor or health care provider, to determine a good dose and dosing strategy.   

PS you can read my full supplement stack here

Understanding Bioavailability of Resveratrol and How to Give it a Boost

Unfortunately, resveratrol is not very bioavailable, most of it is destroyed in the gut before it can get absorbed into the blood stream, what I and many biohackers do which was originally shared by David Sinclair is mix resveratrol with a fatty food source such as yoghurt, olive or MCT oil, many biohackers like to mix with olive oil as its already a very potent SIRT 1 activator.

Below is my mixture of resveratrol with yoghurt which I take in the morning.

Mixing DoNotAge pure trans resveratrol with yoghurt
Mixing my trans resveratrol with yoghurt

How much Does Resveratrol Cost

Resveratrol is a fairly inexpensive supplement compared to NMN, SIRT6 activators and other longevity supplements as its fairly cheap to produce, leading brands cost around $0.60 per 500 mg capsule with further discounts if purchasing in powder form, using a coupon code or on multi order subscription.  

How to Store Resveratrol

Resveratrol should be stored in a cold, dry and dark environment, which is why I store my resveratrol in the refrigerator, if you have purchased a bulk amount, for instance more than 100 g I would recommend decanting into a small container for the month, this will prevent excessive condensation build up in your bulk container when its taken out and back into the refrigerator daily.  

What are the Best Resveratrol Supplement Brands

There are many resveratrol supplement brands on the market, so tyring to find the best can be hard, in addition an ideal brand that is good for one person may not be good for someone else as there are many different factors to consider, below I will outline what I believe the factors you should consider when choosing the best resveratrol supplement brands and then go into some of the brands I personally recommend.

Tips for Choosing the Right Resveratrol Supplement

  • Ensure its Trans resveratrol, check label or check my tips above
  • Recommended dose vs supplement weight per capsule, some brands are a bit deceptive with this they say state recommend dose on front label and don’t mention capsule weigh anywhere except on back label so you think you are getting capsules of say 500 mg whereas this is actually the recommended dose, look on back label for wording like serving size more than 1 capsule.
  • At a minimum ensure the supplement is produced to GMP and ISO9001 manufacturing standards
  • If important to you ensure its non-GMO, Soy Free, Vegan and Gluten free
  • Check supplement brand website for a recent Certificate of Analysis (COA) from a recognised laboratory such as Micro Quality Labs, Summit Nutritional Laboratories or Eurofins.
  • Has the supplement brand been in business for more than 2 years
  • Do they have a satisfaction money back guarantee
  • Cost, for supplements that have ticked all of the above boxes compare pricing to ensure you are purchasing at a competitive price.
  • Is free shipping provided
  • Stay away from brands that only sell on Amazon or eBay see why here

Brands that I recommend

Here is a list of supplement brands that I am either using at the moment or have purchased in the past, have had experience with and trust each of them ticking all of the above boxes.  

DoNotAge Resveratrol

Existing readers of Longevity FAQ will know that DoNotAge is one of my longevity supplement brands of choice, they tick all of the boxes above sell both capsules and powder with the following SKUs/options available:

DoNotAge Resveratrol Capsule and Powder containers
Two of my containers of DoNotAge Pure Resveratrol one of capsules the other of powder

               60 x 500 mg Capsules (1 month supply if taking 1,000 mg per day)
               366 x 500 mg Capsule (6 months’ supply if taking 1,000 mg per day)


100 g Powder (100 days supply if taking 1,000 mg per day)
183 g powder (6 months supply if taking 1,000 mg per day)

Both powder SKUs come with a 500 mg scoop so you can measure your desired dose.

a 183 g container of DoNotAge Pure Trans Resveratrol, from my most recent order
My 183g container of DoNotAge Pure Resveratrol (trans form)

Their prices are cheap, and even cheaper if signing up for an annual subscription, also by using coupon code: LONGEVITYFAQ you will save an additional 10%. Note I will receive a small commission if this code is used however, it will not cost you anything, you will be supporting this website, our Facebook group so that more high-quality informative articles just like this one can be created.

ProHealth Longevity

Another great Resveratrol supplement brand is ProHealth Longevity I have used them in the past and the follow all the best practicies and tick all the boxes above that I outlined on how to select a good resveratrol supplment. ProHealth Longevity sell trans resveratrol as both capsule and powder form and also sell some large bulk options for powder up to 1 Kg in weight which would be enough for 1,000 days supply if taking 1,000 mg per day. This bulk option would suite a large family or friends that would like to save money by sharing the cost of a bulk pack.

Other than Resveratrol ProHealth Lonvevity sell NMN supplements that support NAD+ production including bulk NMN supplements, Sirtuin activators nootropics and brain health supplements.


60 x 500 mg Capsules (1 month supply if taking 1,000 mg per day)

a container of ProHealth Longevity Trans Resveratrol 60 capsules
A container of ProHealth Longevity Trans Resveratrol 60 capsules


Bulk Micronized Trans-Resveratrol

30 g Powder (1 month supply if taking 1,000 mg per day)
100 g Powder (100 days supply if taking 1,000 mg per day)
250 g Powder (250 days supply if taking 1,000 mg per day)
500 g Powder (500 days supply if taking 1,000 mg per day)
1 kg (5000 g) Powder (1000 days supply if taking 1,000 mg per day)

RENUE by Science

RENUE by Science is another high quality longevity supplement brand who sell trans resveratrol, as with the other brands listed about they tick all of the boxes in my checklist for a good quality resveratrol supplement brand. What I like about RENUE is that they have some innovative resveratrol products including a liposomal version, which they say  is more bioavailable and therefore you should not require as much.

Looking at their resveratrol SKUs they have the following:

Liposomal trans-resveratrol Capsules 90

As this is a liposomal version of the product which RENUE by Science say you only need 1 x 125 mg capsule of daily, therefore this container should last 90 days (approx. 3 months)

Pure Trans-resveratrol Powder 100 g (100 days supply if taking 1,000 mg per day) RENUE recommend taking one level scoop twice daily.

A 100g container of RENUE BY SCIENECE Pure Resveratrol Powder (Trans)
100g container of RENUE BY SCIENECE Pure Resveratrol Powder (Trans)

ENERGIZER AM – Liposomal Glutathione, Resveratrol, CoQ10, Apigenin

This innovative product in addition to liposomal Resveratrol includes, liposomal Glutathione, Liposomal CoQ10 and Liposomal Apigenin, and they say it is a powerful combination of anti-aging molecules formulated to increase NAD+ levels.

How I Created this Guide and Thanks for Reading

Thanks for taking the time to read this guide, as with all guides on this site the information is based on my personal experiences, self-hacking and extensive reading I have done in this area on Resveratrol and longevity in general. I welcome all comments on this article (both good and bad) as well as questions on this topic, please leave your comment below and I will help to answer.

  1. Howitz, K., Bitterman, K., Cohen, H. et al. Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan. Nature 425, 191–196 (2003).
  2. Chachay, V. S., Kirkpatrick, C. M., Hickman, I. J., Ferguson, M., Prins, J. B., & Martin, J. H. (2011). Resveratrol–pills to replace a healthy diet?. British journal of clinical pharmacology72(1), 27–38.
  3. Gambini, J., Inglés, M., Olaso, G., Lopez-Grueso, R., Bonet-Costa, V., Gimeno-Mallench, L., Mas-Bargues, C., Abdelaziz, K. M., Gomez-Cabrera, M. C., Vina, J., & Borras, C. (2015). Properties of Resveratrol: In Vitro and In Vivo Studies about Metabolism, Bioavailability, and Biological Effects in Animal Models and Humans. Oxidative medicine and cellular longevity2015, 837042.
  4. Bai, L. B., Yau, L. F., Tong, T. T., Chan, W. H., Zhang, W., & Jiang, Z. H. (2022). Improvement of tissue-specific distribution and biotransformation potential of nicotinamide mononucleotide in combination with ginsenosides or resveratrol. Pharmacology research & perspectives10(4), e00986.
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Mike Duran

Hi Ben, I was enthused about starting regimen of supplements until I read that person with fatty liver disease should not take resveratrol. I am crushed. Is this a hard and fast rule or could I take a lower dose to see how my body reacts before slowly increasing the dosage?

Ben Hoffman

Hi Mike

From the research I have read there can be side effects for larger dosages (more than 2.5 g), Note there is research that shows resveratrol coiuld be a “potential treatment option for the management of non-alcoholic fatty liver disease (NAFLD) due to its anti-inflammatory, antioxidant, and calorie-restricting effects.”

Most people take less than 1 g a day so its al lot less than the 2.5 g a day in which the research showed side effects, so if it was me I would start low and work up and monitor for side effects.

See research below:

Last edited 22 days ago by Longevity Blog
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