Resveratrol

Resveratrol is a polyphenol in the flavonoid group. It is a potent antioxidant that offers protective benefits and supports overall body function by constantly combating the damage caused by free radicals.

Resveratrol - What Is It?

Resveratrol is a plant-based compound that occurs naturally in nature. It belongs to the flavonoid class, more specifically within the group of polyphenols.

In plants, resveratrol acts as a protective substance, shielding them from the harmful effects of UV rays, as well as protecting against fungal infections and environmental pollution.

Due to its potential spatial structure variants, resveratrol exists in two forms: cis and trans. However, only the trans form is considered biologically active.

Resveratrol is poorly soluble in water but has good solubility in fats. To enhance its bioavailability, it is recommended to take it with high-fat foods.

Sources Of Resveratrol

Resveratrol was first discovered in 1940 in a plant known as the white hellebore. Since then, its presence has been confirmed in over 70 different plant species.

The most popular sources of resveratrol are dark grapes and red wine. The highest concentration of the compound, however, can be found in a plant known as Japanese knotweed. Resveratrol is also present in other products, including:

• peanuts,
• blackcurrant,
• raspberries,
• blueberries,
• cranberries,
• strawberries,
• mullberies.

The French Paradox

Resveratrol is famous for the French Paradox, a phenomenon described in 1992 by a French professor.

The French Paradox refers to the observation that, despite an unhealthy diet and a polluted living environment, the French have a relatively low percentage of illnesses and deaths related to cardiovascular diseases.

This phenomenon has been linked to the French culture and tradition of frequently consuming red wine, with many people drinking two to five glasses daily. Red wine is rich in polyphenols, including resveratrol, and scientists attribute the unique health-promoting properties of this substance to the actions of these compounds.

Properties of Resveratrol

Resveratrol has powerful antioxidant properties, enabling it to effectively combat free radicals and protect our cells from damage. Additionally, it helps reduce oxidative stress and protects proteins, fats, and DNA from harm.

The compound also exhibits antiviral, antibacterial, anti-inflammatory, and antifungal properties, making it effective in combating various pathogens and halting inflammatory processes. Studies suggest that resveratrol may help suppress the expression and activity of cyclooxygenase enzymes, which are involved in inflammatory reactions.

Resveratrol also has the ability to inhibit the aggregation of platelets, helping prevent their clumping and the formation of blood clots. Additionally, it promotes the dilation of blood vessels, which may help reduce the risk of atherosclerosis.

Resveratrol also positively impacts the lipolysis process by activating it in adipocytes (fat cells), potentially contributing to the reduction of body fat and weight loss. Additionally, resveratrol activates the SIRT1 protein, which plays a key role in regulating insulin secretion and maintaining normal blood glucose levels. It may also help inhibit the formation of adipose tissue.

The use of resveratrol may also help regulate androgen levels, which is particularly important for women with polycystic ovary syndrome (PCOS) or endometriosis. This compound binds to estrogen receptors, potentially limiting their excessive effects.

Resveratrol and Sports Performance

Physical activity involves strengthening the body and is based on the intentional induction of inflammation. However, when the effort is excessive and recovery is inadequate, hormonal imbalances may occur.

Inflammation activates an enzyme called aromatase, which converts testosterone into estrogens, specifically 17β-estradiol. This process can sometimes disrupt training periodization, leading to muscle weakness. Resveratrol can inhibit aromatase activity, potentially increasing the available testosterone in the body.

At the same time, resveratrol can stimulate SIRT1 and PGC1-alpha, which promote the formation of healthy mitochondria and support proper aerobic respiration. This, in turn, can enhance overall efficiency and increase the body's oxygen threshold.

Thus, it can be concluded that resveratrol has a positive impact on physical activity and performance.

How to Supplement Resveratrol and in What Form?

It is beneficial to take advantage of a varied diet to provide the body with resveratrol through everyday foods. However, in some cases, supplementation may be recommended, and various forms of resveratrol are available on the market.

The compound can be taken in the form of oral capsules or drops. It is available as single-ingredient or multi-ingredient dietary supplements. Multicomponent preparations typically contain other biologically active substances, such as lecithin, which further support the overall functioning of the body.

There are no conclusive data on the exact portions of resveratrol that should be delivered to the body. The need for resveratrol varies based on factors such as age, body weight, and the specific health conditions present.

However, it's important to remember to take the supplement with foods rich in fats, as this significantly enhances its bioavailability.

Before starting supplementation, it's advisable to consult a doctor who can help determine the appropriate dosage. It's also important to read the information on the product packaging and follow the manufacturer's instructions.

Potential Side Effects of Resveratrol Use

Although red wine is a good source of resveratrol, it is not recommended to base your diet solely on this beverage.

Resveratrol is considered a safe substance; however, even when using well-tested preparations, it is important not to exceed the recommended dosage.

Long-term intake of excessively high doses of resveratrol may contribute to kidney dysfunction, mood swings, excessive weight loss, and unfavorable blood count results. This can include abnormal levels of albumin and bilirubin in the blood plasma, as well as a decrease in the number of white and red blood cells.

Resveratrol may also interact with medications you are taking, including statins or antihypertensive drugs. For this reason, it is recommended to consult a doctor to discuss the medications you are using and their potential interactions.