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Beauty and Healthy Aging
How to Choose Resveratrol Supplements
Swanson Staff • February 1, 2023

How to Choose Resveratrol Supplements

Resveratrol is a polyphenolic compound that is widely known for not only its health benefits, but also for being a nutrient found in red wine. Let’s get to know this antioxidant a little bit better, along with how to select the resveratrol supplement that works best for you.

Sources of Resveratrol

One of the main sources of resveratrol is the skin of grapes, which is why you’ll find higher levels of resveratrol in red wine rather than white. The reasoning behind this is because red wine is fermented with grape skins for a longer period of time than white wine.

Obviously, alcohol intake is far from the best way to get more of this nutrient in your diet. Eating grapes or drinking grape juice are both healthier options. Otherwise, you can also opt for other foods that contain resveratrol such as peanuts, blueberries, cranberries, soy, cocoa and dark chocolate, pistachios, mulberries, bilberries and Polygonum cuspidatum (Japanese knotweed), which is frequently used in resveratrol supplements due to its high concentrations of resveratrol.

Benefits of Resveratrol

The benefits of resveratrol are still being studied, however its potential to help with healthy aging may come from its ability to defend against free radicals as well as add some longevity and protection to our skin. Resveratrol can help slow down the process of photoaging in skin (or signs of aging from prolonged exposure to UV rays) and help keep skin looking happy and healthy.1 Pair this benefit with helping reduce the appearance of wrinkles, and it’s considered a top contender in the beauty industry.

This antioxidant can also help support blood flow to the brain along with cardiovascular wellness, making it a good option for those looking to keep their circulation and heart health in tip-top shape.2 Resveratrol may also help with glucose metabolism and supporting healthy lipid levels for healthy regulation and energy transfer between cells.3

Forms of Resveratrol Supplements

Since resveratrol can assist with a number of health areas, you will find a few different forms to choose from. Depending on your wellness goals, one may suit your needs better than another. For example, resveratrol creams tend to target skin health needs while pills and capsules can help keep your heart health on track.

Some common forms of resveratrol supplements are:

  • Pills or capsules
  • Topical formulas
  • Liquids

Trans Vs. Cis Resveratrol

There are two isomeric forms of resveratrol: trans and cis. Of these two forms, both are able to provide wellness benefits. The difference stems from how bioavailable each is. Trans resveratrol has higher bioavailability than cis resveratrol because its open form is more accessible and active, it’s also the more frequently studied form.

However it’s not uncommon to find both of these forms in combination formulas for a multitude of health benefits. So, it’s not to say that cis resveratrol can’t support wellness as well, but we’re definitely still learning about all of the benefits that it has to offer.

Choosing a Resveratrol Supplement

When choosing a resveratrol supplement there are some factors you might want to consider so that you’re able to get the most benefits that meet your unique needs, such as:

  • Dosage
  • Purity
  • Vegan or other dietary preferences

Common dosages you will find in supplements is usually 50-250 mg per capsule, up to 250 - 500 mg per day. You’ll also want to take note of the ingredients on the label and ensure that they don’t have any fillers while also meeting any dietary needs you may have.

Resveratrol Precautions

Resveratrol supplements may interact with blood thinners and other medications like aspirin and ibuprofen. Be sure to check with your doctor before taking, especially if you are on any medications.

The Best Resveratrol Supplements

Some of the best resveratrol supplements provide a potent dose of this powerful antioxidant, pure formulas without fillers and great value so you get the most bang for your buck. Here are some of our favorite options.


  1. Resveratrol as an active ingredient for cosmetic and dermatological applications: a review. National Library of Medicine. Read More.
  2. Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation. National Library of Medicine. Read More.
  3. Efficacy of Resveratrol Supplementation on Glucose and Lipid Metabolism: A Meta-Analysis and Systematic Review. Frontiers in Physiology. Read More.