Resveratrol : Dosage, Usage and Benefits

You’ve probably already heard people say red wine is good for your health and especially heart health. This is true, as numerous clinical trials have confirmed it. But, do you know what it is that makes red wine so beneficial? Well, the compound responsible for the health benefits of red wine is Resveratrol.


What is Resveratrol?

Resveratrol is a natural polyphenol compound found in some berries, peanuts, red and purple grapes, and dark chocolate. The compound is found in high concentrations in the seeds and skins of berries and grapes. These are also the parts of the grapes that are mostly used in making red wine, and that’s why Resveratrol is also present in high concentration in red wines.

Resveratrol also has powerful antioxidant properties that protect cells against oxidative stress.

While Resveratrol can be consumed from natural food sources, many people prefer using supplements because they deliver more of the compound. This explains why resveratrol supplements are becoming quite popular.

Resveratrol supplements are manufactured using skins and extracts of red grape and red wine. Some supplements extract Resveratrol from an Asian plant known as Polygonum Cuspidatum.

The supplements promise many different benefits, some of which are not even supported by any scientific evidence.

Health Benefits of Resveratrol

Most of the research on Resveratrol involves animals and test tube tests. There have been very few trials on humans, so it’s challenging to fully comprehend the short and long-term effects of this polyphenol compound.

With that said, here are a few of the benefits that have been identified by the studies:

  1. Improved Heart Health

Resveratrol may boost your cardiovascular health in various ways. Perhaps the most proven way is through lowering blood pressure by reducing systolic blood pressure (the number that appears at the top of blood pressure readings). Systolic blood pressure is common among old people as it is caused by stiffening arteries. Studies show Resveratrol can increase nitric oxide levels to dilate the blood vessels and improve blood flow.

Resveratrol can also boost heart health by increasing good HDL cholesterol and fighting the formation of blood clots.

It’s worth noting that the studies supporting these benefits used high doses of Resveratrol. The scientists also recommended further human trials on the same.

  1. Improved Aging and Longevity

Some reports claim that Resveratrol can extend the lifespan of certain organisms. Several animal trials have been done to investigate this effect. These produced rather mixed results. Some organisms did experience prolonged lifespan by as much as 60%. However, this was observed in organisms that are less related to humans, so it’s highly unlikely that humans will experience the same effect.

More clinical trials are necessary to determine whether there is a direct link between Resveratrol and lifespan.

  1. Slows Down Cancer Cells

Several animal and vitro studies suggest that Resveratrol can fight cancerous cells. The studies show that this compound can prevent the growth of cancer cells, and it can change the expression of certain genes to prevent the spread of cancer. Some reports also claim that Resveratrol can change the expression of certain hormones, and in doing so, it can combat some hormone-dependent cancers. In general, the studies claim that Resveratrol can fight cancers linked to the breasts, colon, prostate, and skin.

Sadly, the research on this subject is limited to animal and lab tests only. It’s hard to tell whether Resveratrol can have a similar effect on humans, how it can do so, and at what dosages.

  1. Protects the Brain

Resveratrol has antioxidant properties that can protect the brain and fight age-related cognitive decline. The compound can also fight inflammation, another common cause of brain cell damage that affects cognition.

Research shows that Resveratrol can inhibit the activities of a protein called beta-amyloid, which plays a role in the formation of plaques that are linked to Alzheimer’s disease.

Additional research on the link between Resveratrol and neurodegenerative disorders like Alzheimer’s should be very interesting.

  1. Improves Insulin Sensitivity

Resveratrol can increase insulin sensitivity and reduce the risk of developing diabetes. It can also prevent diabetes complications by activating AMPK, reducing inflammation, and inhibiting sorbitol. Sorbitol is a sugar alcohol that induces oxidative stress.

The effects of Resveratrol on insulin sensitivity and diabetes as a whole have been observed in animal studies only. The scientists also reported that Resveratrol is likely to be more effective on people who already have diabetes than those who don’t.

Resveratrol Side Effects

One of the many downsides about a compound that is not thoroughly studied is you can’t tell what to expect. The possible long-term side effects of taking Resveratrol remain a mystery. The good news is that animal studies have not indicated any severe side effects. Hopefully, that would be the same case in humans.

Drug interaction is a serious concern here as well, so don’t use resveratrol supplements without a doctor’s approval if you are under a different medication. Studies show that it can interact with blood thinners like ibuprofen and aspirin.

Resveratrol Dosage

Another problem with Resveratrol is there is no reliable guideline on dosing. Studies show that you need to take it in high doses to achieve some of its benefits. In some trials, scientists used between 250 and 1000mg of Resveratrol. It’s really hard to know what exact dose you need to take. Consider talking to your physician before using Resveratrol.

Where to buy Resveratrol

Resveratrol joins the long list of highly promising compounds that can be very beneficial to humans. The major challenge is the lack of enough clinical trials to give us answers on the exact benefits it can produce

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Rhodiola Rosea: Usage, Side Effects and Dosage

Rhodiola Rosea is a traditional herb found in Europe and Asia. For centuries, places like Russia and some Scandinavian countries have used the extract for medicinal purposes. Research shows that the roots of this herb contain over 140 active ingredients. The two most potent ingredients are salidroside and rosavin. These ingredients deliver multiple medical benefits, and that’s why the extract is so popular in the dietary supplements market. It’s believed to be effective for treating conditions such as stress, headaches, anemia, depression, fatigue, anxiety, just to mention a few.

While Rhodiola Rosea has been around for centuries and is already widely used, it’s important to point out that clinical data on the herb is far from comprehensive. Some Rhodiola Rosea supplements make bold claims about different medical benefits, some of which are not even proven by any studies. This is part of the reason why some people buy and use these supplements only to end up with disappointments and frustrations because they didn’t get what was promised.

So, here are the proven health benefits of Rhodiola Rosea extract:

Benefits of Rhodiola Rosea Extract

  1. Decreases Stress

This is by far the most popular benefit of Rhodiola Rosea. The herb is known as an adaptogen, i.e., a compound that improves the body’s response or resistance to stress. Research shows that the use of adaptogens, especially in times of stress, helps to improve the situation. For instance, this study looked at the effects of Rhodiola Rosea on individuals with life-stress symptoms. The study involved 101 subjects who were given 200mg of Rhodiola Rosea twice per day for 4 weeks. The researchers noticed significant improvements as soon as 3 days into the study. The symptoms of stress improved significantly. The subjects were also less fatigued with reduced stress-related burnout.

Multiple trials have pointed out that Rhodiola Rosea is a potential treatment for stress and stress-induced heart problems, but they also report that additional research is necessary.

  1. Eases Depression

Studies show that that Rhodiola Rosea extract has antidepressant properties that can help relieve the symptoms of depression. The studies suggest that Rhodiola balances neurotransmitters in the brain to ease the symptoms of depression.

Several trials have proven the effectiveness of Rhodiola Rosea extract for treating mild to severe depression. However, the subjects involved had to use the extract for a considerably long period of between 6 to 12 weeks to get the desired results. Also, the impact was not as substantive as that of antidepressant drugs. For instance, one study compared the impact of Rhodiola Rosea to that of a prescription antidepressant called Sertraline. The researchers noticed that Sertraline had a more significant impact. However, Rhodiola was better tolerated with fewer side effects than the prescription drug. This means Rhodiola Rosea could be a better option for people with sensitive systems.

  1. Reduces Fatigue

Rhodiola Rosea can reduce fatigue among students and professionals. It can also help military personnel who are sleep-deprived. Some studies show that in addition to reducing fatigue, Rhodiola extract can boost the mental performance of overworked or tired individuals performing mental tasks like accounting.

Rhodiola Rosea is also believed to be effective for stress-related fatigue because it eases depression, stress, and anxiety. It also works relatively fast, with many people reporting improvements within a week of taking the extract.

  1. Improves Athletic Performance

Some Rhodiola Rosea extracts can boost athletic performance. Studies don’t know how exactly it does so, but it’s suggested that it reduces perceived exertion, which helps the subjects exercise better and longer.

While Rhodiola Rosea might improve athletic performance, it’s still not very reliable, especially if you want a significant impact. A few studies have also reported contradicting results. In summary, the impact of Rhodiola Rosea on athletic performance is inconclusive at best. Control your expectations if this is your primary goal.

  1. Boosts Brain Functions

Rhodiola Rosea can improve brain functions by reducing mental fatigue. In the process, it dramatically increases your productivity. In one trial, researchers investigated the effects of this extract on young and healthy physicians during night shifts. The researchers used several parameters, including concentration, short-term memory, and associative thinking, which were tested before and after the night shift. At the end of the study period, they observed statistically significant improvements among the subjects who were given Rhodiola Rosea.

Other studies have also shown that Rhodiola extract can reduce stress-induced mental fatigue and boost brain performance in students.

  1. Can Help with Diabetes

Animal studies show Rhodiola Rosea can control diabetes by reducing blood sugar levels. The trials show the extract helps to move glucose into cells. These studies reported very promising results, but it’s still unclear whether the same can be replicated in humans. We hope to see more studies on this in the future.

Other potential benefits of Rhodiola Rosea extract are:

  • Can regulate cholesterol
  • May help fight cancer of the colon, bladder, liver, and breast
  • Can reduce eating disorders induced by stress
  • May improve libido

Rhodiola Rosea Side Effects

Rhodiola Rosea is a safe, natural extract that’s well tolerated by most people. You have to be extremely sensitive to experience any adverse reactions. Some reactions may occur if you take the extract in high doses or for long periods. Some of the possible side effects are dizziness, excessive production of saliva, dry mouth, jitteriness, sleep problems, stomach upset, headaches, and drowsiness.

You should stick to the recommended dosages to avoid these side effects.

Pregnant and breastfeeding women should not take Rhodiola Rosea supplements without a doctor’s approval. Individuals with preexisting medical conditions should also consult licensed physicians before taking Rhodiola Rosea extract.


The ideal dosage varies depending on the condition you are treating. For instance, to boost exercise performance, most people take between 200 and 300 mg, one and a half hours before working out. To treat stress, fatigue, and depression, many people take 400-600mg once per day.

You should know that there aren’t enough clinical trials showing the exact dosage of this extract. You have to experiment a little to find the ideal dosage for your unique situation. It’s best to consult a pharmacist or medical practitioner to help you out with the dosing.

Final Thoughts

Rhodiola Rosea has been used for centuries, and we also have recent clinical trials supporting some of its claimed health benefits. However, you have to get it in the right quality and use it properly to reap these benefits. Since it is sold as a dietary supplement in the US, there is no proper regulation of the extract, which means it’s very easy to end up with a low-quality supplement. Try and go for Rhodiola Rosea extract supplements with 1% salidroside and 3% rosavin. You also want to check the quality control policy and certifications from the stores. This is the only way to make sure you are getting an effective and safe supplement.

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