Published in: January 5, 2021

Resveratrol and Weight Loss: Dosage, Contraindications, and Side effects

See if resveratrol loses weight, what experts say about it, what it is, what it is for, and what is the recommended dosage for weight loss.

Obesity is a major public health problem worldwide, which is why there are a variety of strategies for its treatment and a large field of interest in research in what is known as “functional ingredients”.

Among them is resveratrol. Like other phytonutrients, there are several health benefits of resveratrol and even the grape weight loss diet has been created, a fruit known to be rich in resveratrol.

Obesity is a very common disease not only in the USA. Worldwide, there are more than 1,000 million overweight people, 300 million of whom suffer from obesity. So it is very important to understand the causes of weight gain and obesity.

This disease brings with it other health conditions that result in a significant increase in people’s morbidity and mortality.

Functional ingredients like resveratrol are compounds that appear in certain foods and improve specific bodily functions, promoting health, and reducing the risk of disease.

What is Resveratrol

Resveratrol is part of a group of compounds called polyphenols that act as antioxidants.

They protect the cup from damage that can put people at greater risk for diseases like heart disease and cancer.

It is present in the skin of red grapes and also in peanuts and berries, but nowadays you can also find resveratrol supplements on the market. Anyway, it is worth knowing these foods rich in resveratrol.

The advertisements for supplements with this compound promise from weight loss to a longer and healthier life, but is that true? Does resveratrol really lose weight?

Resveratrol and physical exercise

Fitness experts began investigating resveratrol in 2006. This happened when an academic magazine called Cell reported that mice that received this antioxidant ran almost twice as much on a treadmill as those that did not receive this supplement, claiming that the treatment “ significantly increases the animal’s resistance to muscle fatigue ”.

That is, more energy and less muscle exhaustion led to better training.

The hypothesis is that it stimulates enzymes called sirtuins, which control important functions throughout the body, including DNA repair, aging, cell life, and fat production.

The director of the aging biology division of the National Institute of Aging of the United States National Institute of Health said that they can “increase mitochondria, the potencies within cells where nutrients and oxygen combine to generate energy.

In theory, this means that resveratrol can help you exercise longer or harder, or both, before your muscles get too tired for performance.

These more intense exercises will condition your muscles to an even greater effort the next time you train, creating a continuous cycle of improving fitness.

Does this mean that we can conclude that resveratrol gets thin? For now, research outside the laboratory is still limited.

One of the few tests carried out on humans that have already been completed caused 90 sedentary men and women to take a supplement based on resveratrol or placebo daily for 12 weeks.

After three months, everyone had to exercise on the treadmills. While everyone reached the same levels of intensity, the group that took the supplement exerted less effort during exercise.

This group also had significantly lower heart rates during exercise apparently just from taking resveratrol daily.

Resveratrol and weight loss

Despite all the evidence related to the benefits of physical exercise with resveratrol, the manufacturers’ claims that this supplement helps people lose or maintain weight are more difficult to substantiate.

Some proponents say it works in part because it interacts with blood sugar.

Studies show that resveratrol increases the ability of muscles to absorb glucose from food, which means that more calories enter the muscles and less enter the fat cells (fat cells).

In fact, some research that was presented at an Endocrine Society conference showed that, in the laboratory, this supplement inhibited the production of mature fat cells and hindered fat storage, at least at the cellular level.

In addition, a study found that mice fed a high-fat diet and resveratrol weighed almost the same as those that were fed a low-fat diet and without the supplement.

But because for some resveratrol seems to increase their ability to exercise more frequently and intensely, it is difficult to define the true source of weight maintenance.

In addition, the long-term safety of consuming this supplement has yet to be proven.

Although a study in humans found that taking a single dose of up to five grams did not have serious health effects, this experiment lasted only one day, and in reality, most people who try this supplement end up taking more than a dose for more than a day.

There are still few studies to find out whether resveratrol actually loses weight or not.

What is it for

In addition to possibly being able to help with weight loss or to give extra strength when exercising, some research indicates that this supplement can be beneficial for:

Cancer: Studies indicate that resveratrol can limit the spread of cancer cells and help to kill them.

Diabetes: This supplement helps to prevent insulin resistance, a condition in which the body becomes less sensitive to this hormone which is responsible for lowering blood sugar levels which can lead to diabetes;

Heart disease: It is believed that it can help reduce inflammation, lower LDL cholesterol and hinder the formation of clots that can lead to a heart attack;

Alzheimer’s disease: Resveratrol may help protect nerve cells from damage in addition to combating the buildup of plaque that can cause Alzheimer’s disease.

The researchers also believe that resveratrol activates the SIRT1 gene, which is believed to protect the body from the effects of obesity and the diseases of aging.


Evidence from clinical studies is insufficient to provide dosing guidelines.

Dosages above 1 gram per day appear to have been well-tolerated in a short-term (2-week) study, but in another study, the causes of side effects have not yet been reported.

In a meta-analysis that evaluated the effects of this supplement on glucose control and insulin sensitivity, the dosage ranged from 8 to 1,500 mg per day and the duration ranged from 2 weeks to 6 months.

These studies focused on patients with type 2 diabetes, obesity, cardiovascular disease, metabolic syndrome, or healthy people.

High doses of 1,000 mg twice daily have been used for up to one year in patients with mild to moderate Alzheimer’s disease and 500 mg 3 times daily for 6 months for people with non-alcoholic fatty liver disease.

As used for physical exercise, the initial dose was 500 mg twice daily for 1 week and then increased to 1,000 mg twice daily for the remaining 3 weeks.


Depending on the formulation, some resveratrol supplements are contraindicated for growing children, menstruating women, and those with anemia due to their binding to copper and iron.

During pregnancy and lactation, it is also not recommended due to the lack of clinical studies.

Side effects

Side effects for lower doses and shorter treatment cycles have been rare. Higher dosages (more than 1 g per day) can result in gastrointestinal symptoms. Severe leukopenia and severe thrombocytopenia have also been reported.

This supplement can also negate the cardiovascular benefit induced by exercise.

Further studies are still needed to prove whether resveratrol loses weight, its role in weight loss, and the recommended dosage.

Remember: Before starting any supplementation, you should consult your doctor.

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