Resveratrol
Polyphenol that activates sirtuins and may mimic caloric restriction effects.
What is Resveratrol?
Resveratrol is a polyphenol found in red wine, grape skin, and Japanese knotweed. It activates sirtuin proteins (SIRT1), which are involved in cellular stress resistance, DNA repair, and longevity. David Sinclair has advocated for it alongside NMN, suggesting the two work synergistically: resveratrol activates sirtuins while NMN provides the NAD+ fuel they need.
What does the evidence say?
Animal studies show impressive lifespan extension in multiple species. Human research has produced more mixed results. A 2010 study by Crandall et al. found resveratrol improved insulin sensitivity in obese men. A 2013 study controversially found resveratrol blunted exercise-induced improvements in cardiovascular health markers in older men, raising questions about timing of use. Recent meta-analyses show modest benefits for blood pressure and blood glucose.
Promising early research, but larger independent trials are needed before drawing firm conclusions.
Dosage guide
| Effective dose | 250–500mg of trans-resveratrol per day |
| Maximum dose | 2,000mg/day (used in some studies) |
| Timing | With a fatty meal for absorption. Sinclair recommends separating from morning exercise by several hours based on the Olsen et al. 2013 findings. |
Best form to buy
Trans-resveratrol specifically (the biologically active isomer). Japanese knotweed is the most common source. Purity matters: many products contain far less than labelled.
Who benefits most
Men interested in longevity supplementation, particularly those pairing it with NMN as part of a comprehensive protocol.
Side effects and safety
Generally safe at standard doses. High doses may cause diarrhoea and GI discomfort. Some evidence of thyroid hormone changes at very high doses.
“The evidence in humans is thinner than the hype suggests, but the mechanism is legitimate. Pair it with NMN if you're running a longevity stack. Do not take it within a couple of hours of exercise based on the 2013 research.”