Resveratrol
The antioxidant from grapes and red wine that activates your longevity genes. Best known as half of the NMN + resveratrol stack, it mimics some of the benefits of caloric restriction.
Resveratrol activates proteins called sirtuins — your body's longevity switches. Sirtuins help protect your DNA, reduce inflammation, and improve how your mitochondria produce energy. The catch: resveratrol absorbs poorly, so you need to take it with fat.
Good for you if: You're building a longevity supplement stack, want to support heart health, or are already taking NMN and want to maximise its effect.
Dive deeper into the researchCommon side effects
- Stomach upset, nausea, or diarrhoea above 1g/day
- Can interact with blood thinners and statins — check with your doctor
- High doses may blunt exercise adaptations during intense training
What does resveratrol do?
Your body has a family of proteins called sirtuins that act like longevity switches. When they're active, they protect your DNA, calm inflammation, and help your cells produce energy more efficiently. These are the same pathways that get activated when you eat less (caloric restriction).
Resveratrol activates the most important one — SIRT1 — without requiring you to fast. In studies, this translates to lower blood pressure (about 4 mmHg systolic), reduced inflammation markers, and improved brain blood flow in older adults.
What can you expect?
- Better cardiovascular markers — lower blood pressure, reduced LDL oxidation, less inflammation
- Improved brain blood flow — the ReVERB trial showed better cognitive performance in older adults at 200 mg/day
- Enhanced NMN stack — resveratrol makes NMN work harder by activating the sirtuins that use NAD+
- Anti-inflammatory effects — measurable drops in CRP and IL-6 at 150–500 mg/day
How to take it
250 mg trans-resveratrol in the morning with a fatty meal — yogurt, nuts, or eggs work well. If stacking with NMN, take them together.
Fat dramatically improves absorption. Without it, only about 1% actually reaches your bloodstream. With fat, you can get 3–5× more into circulation.
How long to take it: This is a daily, long-term supplement. Measurable changes in blood pressure and inflammation markers show up after 4–8 weeks. Many longevity researchers take it indefinitely.
When to avoid it: If you're on blood thinners (warfarin) or statins, talk to your doctor first. Resveratrol can increase drug levels in your blood. Also avoid doses above 1g during intense training blocks — some evidence suggests very high doses may blunt exercise adaptations.
Which form to buy?
The active form is trans-resveratrol. Many cheap products contain the inactive cis form, so quality matters here.
| Trans-Resveratrol | Pterostilbene | |
|---|---|---|
| Absorption | ~1% (5% if micronised) | ~80% |
| How long it lasts | 1–3 hours | ~7 hours |
| Cost | ₹800–2,000/month | ₹2,000–5,000/month |
| Best for | Budget-friendly longevity stack | Maximum bioavailability |
If you're not sure, go with trans-resveratrol at 98%+ purity. Look for Japanese knotweed extract or synthetic resveratrol — both are high quality. Micronised or liposomal forms are worth the premium if budget allows.
Want to see if resveratrol is actually working for you?
eterni tracks your inflammation markers and cardiovascular labs before and after — so you're not just guessing.
Get early accessFrequently Asked Questions
Should I take resveratrol with NMN?
Yes — this is one of the most popular longevity stacks and it makes scientific sense. NMN raises NAD+ levels, and resveratrol activates sirtuins that need NAD+ to work. Taking both means more sirtuin activity fueled by more NAD+. Always take resveratrol with a fatty meal for absorption.
What's the difference between trans-resveratrol and regular resveratrol?
Trans-resveratrol is the active form your body can use. The other form (cis-resveratrol) is mostly inactive and forms when resveratrol is exposed to light or heat. Look for labels specifying 98%+ trans-resveratrol. Avoid cheap grape skin extracts — they usually have low trans content.
How much resveratrol should I take?
150–500 mg per day of trans-resveratrol with a fatty meal. Start at 150 mg and increase if well tolerated. Some researchers take up to 1g daily, but GI side effects become more common above that. Morning dosing with breakfast is most practical.
Does resveratrol interact with medications?
Yes — resveratrol slows down liver enzymes (CYP3A4, CYP2C9) that process many common drugs including warfarin and statins, potentially raising drug levels. If you're on prescription medication, check with your doctor before starting.
How it works in your body
Sirtuins (SIRT1–7) are NAD+-dependent deacetylases that regulate gene expression based on nutrient availability. Caloric restriction activates SIRT1 by shifting the NAD+/NADH ratio. Resveratrol does something similar without requiring fasting — it binds directly to SIRT1 and lowers the threshold of NAD+ needed for activation.
This is why the NMN + resveratrol stack makes mechanistic sense: NMN provides more NAD+ fuel, and resveratrol makes SIRT1 more responsive to that fuel. Adding TMG (trimethylglycine) supports the methylation pathway that recycles NAD+.
What the studies show
- Blood pressure: Multiple RCTs show ~4 mmHg systolic reduction at 150–500 mg/day
- Inflammation: Reduced CRP, IL-6, and LDL oxidation across several trials
- Brain function: The ReVERB trial showed 200 mg/day improved cerebrovascular function and cognitive performance in older adults
- Insulin sensitivity: Mixed results — some studies positive, others neutral
- Exercise caution: Doses at or above 1g may blunt exercise-induced mitochondrial biogenesis during intense training
Side effects & safety
Generally well-tolerated below 1g/day. Above that, expect more GI issues.
- GI upset — Nausea, diarrhoea, and stomach cramps are common above 1g/day. Lower doses are usually fine.
- Drug interactions — Inhibits CYP3A4 and CYP2C9, which metabolise warfarin, statins, and many other medications. Can raise drug levels significantly.
- Mild estrogenic activity — Resveratrol has weak phytoestrogenic properties. Use caution with hormone-sensitive conditions.
- Exercise blunting — Some evidence that very high doses (1g+) may reduce exercise-induced mitochondrial adaptations. Take on rest days or at lower doses during intense training.
Who should skip it: People on blood thinners or statins (without doctor approval), anyone with hormone-sensitive cancers, pregnant or breastfeeding women.
Which labs to check
If you want to measure resveratrol's effects, test these before starting and again at 8–12 weeks:
- hsCRP — inflammation marker that should decrease
- Blood pressure — track systolic and diastolic trends
- Lipid panel — LDL, HDL, triglycerides for cardiovascular impact
- Fasting glucose & HbA1c — metabolic health markers
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