The NatureCity Guide to Trans-Resveratrol

If you've heard that red wine may be able to support heart health, chances are you've probably heard of resveratrol, a popular plant compound found in red wine in small amounts.

Over the last decade, science has found that resveratrol can offer many health benefits when taken as a dietary supplement.

In today’s article, we describe resveratrol and trans-resveratrol along with potential benefits, suggested dosages, and more!

Table of Contents

What is resveratrol and what benefits does it provide?

Resveratrol is a polyphenol, which are naturally occurring plant nutrients known for being potent antioxidants. Although resveratrol can be found in peanuts, blueberries, and cranberries, it is more prominent in grape skin and therefore in natural grape juice and red wine, too.

Resveratrol can help support numerous functions in the body important for maintaining good health and healthy aging. Here’s some of the ways resveratrol is known to work:

For starters, resveratrol provides needed antioxidant activity. As you may know, antioxidants are substances that can protect your cells and organs from free radicals.

Free radicals are molecules that your body produces when it digests food or when you are exposed to pollution, tobacco smoke, radiation and other environmental factors. It’s important to include antioxidants in your diet so it doesn’t get overwhelmed by free radicals.

One of the many benefits of antioxidants is to help promote a healthy inflammation response in the body.

Second, resveratrol helps to activate the SIRT1 protein and AMPK enzyme in the body. These substances help regulate cellular energy, protect cell mitochondria and promote cellular longevity. By working at the cellular level, resveratrol can have a beneficial effect on many parts of the body.

Resveratrol also helps to promote blood flow in the body by working to stimulate nitric oxide. One of the most notable places resveratrol can be observed is in blood flow to the brain. Cerebral blood flow is believed to be key to how resveratrol may support cognitive function.

Resveratrol is also a phytoalexin, which is a protective antimicrobial compound produced by plants when they are stressed. Plants recover from fungal attacks, ultraviolet radiation, and other threatening circumstances thanks to phytoalexin.

Resveratrol has many health benefits, just to name a few, resveratrol…

  1. May help support brain health and cognitive function. As we age, decreased blood flow to the brain and other normal neurobiological changes, together with diet and lifestyle play a role in the cognitive aging process.1 Supplementing with resveratrol may help support memory and cognition2,3,4. This may be due in part to resveratrol's antioxidant properties and ability to promote cerebral blood flow.

  2. May help support healthy blood sugar metabolism. Scientific studies indicate resveratrol can help support blood sugar metabolism in healthy adults. In particular, resveratrol can help support the body’s use of insulin to transport glucose to blood to cells.3,4

  3. May help maintain bone density. Data suggests that taking resveratrol supplements is good for bones because it can speed up their formation or mineralization.5,6 Furthermore, one study found that regular supplementation with 75 mg of resveratrol twice a day may slow bone loss in the lumbar spine and femoral neck, which are common fracture sites.6

  4. May help promote quality of life in post-menopausal women. Studies found that resveratrol may help post-menopausal women in several ways including by supporting mood, reducing sleep disturbances and perception of discomfort and overall well-being.7,8


What is the difference between resveratrol and trans-resveratrol?

Simply put, the health benefits of resveratrol only occur once it’s converted into trans-resveratrol in the body.

Trans-Resveratrol is the active compound in resveratrol - an important distinction to understand when looking for supplements with the greatest efficacy. This form is ready to be absorbed and used by the body.

You may be wondering why, if trans-resveratrol is so easily obtained through wine, berries, and fruits, is there a need for a supplement? The answer is that it’s all in the dosage levels. Scientific evidence suggests that at least 150mg of resveratrol is needed from supplements to experience desired benefits – and it could be more depending on the source of the resveratrol.

To put that into perspective, a glass of red wine contains only 1mg of trans-resveratrol. Obviously, drinking 150 glasses of red wine per day is not a recommended solution; instead, a high-quality supplement is far more feasible.


What is Japanese knotweed and why is it a less desirable source of resveratrol?

The resveratrol is supplements typically doesn’t come from wine grapes because the amount of resveratrol in grapes is actually very small.

Most of the resveratrol in supplements sold today is extracted from the Japanese knotweed plant that’s grown in China.

Resveratrol from this plant contains unwanted substances that can cause gastrointestinal discomfort (emodin) as well as other impurities.

More concerning is the levels of contaminants and toxins found in many Japanese knotweed extracts such as PaHs (polycyclic aromatic hydrocarbons).

In recent years, a better, more pure resveratrol has emerged. It’s called Veri-te™ and is naturally fermented from baker’s yeast.

The resulting Veri-te™ resveratrol is over 98% pure. Better yet, it is contaminant and food allergen free:

  • No emodin

  • No polcyclic aromatic hydrocarbons (PAHs) or PCBs

  • No pesticides

  • No aflatoxins, or dioxins, and virtually free of toxic heavy metals

  • No unwanted organic solvents

What’s more, research has found the pure Veri-te™ resveratrol can offer health benefits at just 150mg a day (75mg taken twice, at separate times of day).

NatureCity's TrueResveratrol supplement contains 98% of pure Veri-te™ trans-resveratrol.


What is an appropriate trans-resveratrol dosage?

Resveratrol is sometimes taken by adults at up to 1,000mg daily, or even more.9 However, higher doses of resveratrol are more likely to cause stomach upset, particularly if the resveratrol is sourced from Japanese knotweed.

As important, these large doses may not be necessary if the supplement contains highly pure trans-resveratrol. In fact, research with the naturally fermented Veri-te™ resveratrol from Europe (which is over 98% pure trans-resveratrol) indicates that taking 150mg daily may be as good or superior to taking larger amounts.

Unlike other sources (such as Japanese knotweed), Veri-te™ does not contain unwanted substances that can cause gastrointestinal discomfort, and can provide benefits in relatively small doses.

We believe that these factors make Veri-te™ the highest quality resveratrol available, which is why we feature it in our TrueResveratrol, product.

Here are some of the benefits TrueResveratrol can provide:

  • Helps promote cognitive function, better blood flow, supports blood sugar metabolism, and a healthy inflammation response

  • Helps promote bone health and improve overall feelings of well-being

  • Helps promote cell mitochondria health (cellular energy powerhouses), supporting healthier living




- Maryann Walsh, MFN, RD, LDN
Maryann is a Registered Dietitian, Certified Diabetes Care and Education Specialist and a Certified Personal Trainer. Maryann pursued the study of dietetics and nutrition because from a young age she became conscious about making healthy decisions and how they can affect our overall health and happiness. Maryann wanted to become a dietitian in order to share her passion and enthusiasm for all things health and wellness with others and to help guide individuals on a path to a healthier lifestyle. Maryann possesses bachelors degrees in Biological Sciences and Dietetics as well as a masters degree in Food and Nutrition. Read more from Maryann!