Resveratrol to help lose weight, but also rejuvenate physically and mentally

Resveratrol is believed to protect the body from metabolic diseases such as obesity, diabetes, hypertension and fatty liver disease.

It would help reduce inflammation, the effects of which extend to the brain, thus improving its cognitive performance.

Let's see where resveratrol is found, what all its benefits are and how to take it. ( 1 )

Resveratrol is a natural molecule found primarily in the skin of red grapes and in the root of Japanese knotweed ( Polygonum cuspidatum ), a herbaceous plant native to East Asia in Japan, China, and Korea.

The real function of resveratrol is to protect these plants from fungal attacks and the harmful effects of ultraviolet radiation. It was in 1992 that it was determined that it could have cardioprotective effects through studies carried out on people who consumed red wine, although later studies have indicated that to benefit from the resveratrol present in red wine, one would have to drink about 100 glasses.

Resveratrol may have cardioprotective effects thanks to its antioxidant and anti-inflammatory properties, as well as its ability to activate a type of enzyme called sirtuin1 (SIRT1) that appears to play a very important role in the aging process and longevity.

Let's learn about the direct effects of Resveratrol and how it would benefit from slowing down the aging process.

In cases of obesity and overweight

An experiment conducted on 11 obese people who were given a daily dose of 150 mg of resveratrol for 30 days showed effects similar to those of caloric restriction, that is, as if they had been on a diet. Furthermore, systolic blood pressure decreased (approximately 5 mm-Hg), and they experienced better circulation of glucose, insulin, and triglycerides compared to the group that was only given a placebo. ( 2 )

Fatty liver

Patients with non-alcoholic fatty liver disease were given 300-500 mg of resveratrol daily for 3 months .  These people showed a decrease in LDL (bad cholesterol) levels, as well as hepatic steatosis (accumulation of fat in the liver or increase of lipids in liver cells and can be a source of complications in case of obesity, alcohol intoxication (associated with excessive alcohol consumption) or liver disorders (such as type 2 diabetes)); and reduction in inflammation indicators such as NF-kB and increase in insulin sensitivity. ( 3 ) ( 4 )

Alzheimer's disease

Resveratrol treatment has been shown to reduce neuronal inflammation and improve cognitive performance by mitigating reactive oxygen species, inhibiting proinflammatory molecules, characteristic of Alzheimer's. ( 7 )

Cancer prevention

There are two studies in which healthy subjects were given doses of 1-2.5 grams of resveratrol . The result was a decrease in IGF-1 (insulin-like growth factor 1) or somatomedin C which is associated with tumor formation and metastasis. In addition, resveratrol treatment increased a variety of cancer-detoxifying enzymes such as glutathione S-transferase and glucuronosyltransferase. ( 9 )( 10 )

Boosting sports performance

Resveratrol appears to work as an adaptogen, as experiments showed that resveratrol provided benefits in terms of blood pressure, blood cholesterol, and maximum oxygen consumption compared to exercise alone in a group of men between the ages of 65-70 years. ( 14 ) ( 250 mg supplementation )

In another study involving elderly men and women, participants showed increased mitochondrial density, muscle fibers, and maximal oxygen consumption compared to results from exercise alone. ( 15 )( 500 mg supplementation )

In contrast, in a study conducted with young men (22 years), this group did not show any increase in aerobic or anaerobic capacity, nor muscle fiber adaptations or substrate utilization during exercise (e.g., glucose and glycerol utilization during exercise time). ( 16 ) ( 150 mg supplementation )

To promote longevity

On the one hand, caloric restriction has been shown to increase longevity in many species and this is achieved through Sirtuins (1-7) or SIRT, proteins that promote longevity. On the other hand, resveratrol is an activator of SIRT1 and thanks to this, it has effects that mimic caloric restriction.

The mechanisms that take place for the anti-aging effect of resveratrol to occur

By activating sirtuins:

Resveratrol binds to sirtuins, altering their affinity for the coenzyme NAD ⁺ (Nicotinamide Adeine Dinucleoside) and its protein substrates, thus increasing sirtuin activity.

By activating autophagy:

Autophagy is an organic mechanism that is activated under cellular stress to remove unnecessary or dysfunctional parts of cells, as well as to mobilize energy reserves in the body. Caloric restriction (CR) stimulates autophagy through the activation of SIRT1. ( 11 )

Resveratrol induces autophagy by activating sirtuins, but also by inhibiting the activity of mTOR (mammalian target of rapamycin), a protein present in mammalian cells and whose functions include promoting anabolic metabolism and inhibiting the induction of autophagy. ( 12 )

When activating xenohormesis:

Humanity has developed the ability to consume a wide variety of plants. Plants, both during development and under stress conditions, produce a series of compounds that have been called phytochemicals, including flavonols, anthocyanins and resveratrol. In plants, these substances attract pollinators, or serve as antioxidants or anti-appetites (to defend against being eaten by predatory species).

In humans, phytochemicals can activate the body's reaction to cellular stress, which confers protective effects. This is known as xenohormesis, as it activates protective mechanisms that not only protect cells from phytochemicals, but also protect against the possible deterioration of our environment and the action of harmful effects to which we are exposed daily, such as pollution or excessive exposure to ultraviolet radiation. In other words, it puts the body on alert, on the defensive or resistant to possible attacks.

The protective effects of resveratrol are mediated through several responses to cellular stress with the help of sirtuin1 and other enzymes. Thus, anti-inflammatory activity, metabolic adaptations and neuronal protection are strengthened, which are effects similar to those achieved with fasting or caloric restriction.

If you want to supplement with Resveratrol, see what you should keep in mind

• Prefer Trans-resveratrol over Cis-resveratrol because Trans-resveratrol is more stable in providing its benefits.

• An adequate absorption of Resveratrol is to take it during the first meal with a moderate amount of fat (18g of fat, 70g of carbohydrates and 12g of protein) for example; compared to a high-fat breakfast (45g of fat, 60g of carbohydrates and 30g of protein). ( 19 )

• The absorption of resveratrol is optimized when taken with piperine, a compound found naturally in black pepper . The benefits occur mostly at the level of cerebral blood flow, which should have an effect on cognitive function. ( 20 )

• A glass of wine contains approximately 1.8 mg of resveratrol while the therapeutic dose (a supplement) ranges from 100-1000 mg. Human experiments have shown that up to 5 grams of resveratrol per day can be tolerated without causing toxicity or significant side effects. However, as little as 2.5 grams can cause stomach upset, flatulence, nausea and even nausea in some people.

• Resveratrol supplementation has been observed to interfere with the metabolism of other medications. Resveratrol inhibits cytochrome P450 or CYP enzymes that are involved in the metabolism of drugs containing statins, antiarrhythmic agents, and antihistamines. This inhibition could reduce the metabolic clearance of certain medications leading to increased bioavailability and risk of toxicity. ( 21 )