Resveratrol
Trans-resveratrol in capsules, powders and liposomal drops, from single-ingredient options to blends with quercetin. We explain how the forms differ, what a sensible daily amount looks like and why you take it with a meal.Read more →
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Trans-resveratrol: forms, dosage and how we choose
Resveratrol is a polyphenol: a plant compound that grapes, berries and some roots make to defend themselves. In supplements it comes from two main sources, the skins of red grapes and the root of Japanese knotweed (Polygonum cuspidatum). Knotweed extract is standardised to a high percentage of trans-resveratrol, which is why most capsules use it. Grape and red wine extracts contain far less per gram, so you usually meet them inside broader antioxidants formulas rather than as a stand-alone dose.
Trans-resveratrol is the number worth checking
Resveratrol exists in two shapes, cis and trans. Trans-resveratrol is the more stable one and the form used in most research, so that is what belongs on the label. Labels are easy to misread. "500 mg knotweed extract, 98% trans-resveratrol" gives you roughly 490 mg of resveratrol. "500 mg extract, 50% resveratrol" gives you half that. Where a brand states the standardised amount per serving, we show it, so you can compare two bottles in seconds instead of guessing from the front of the pack.
Absorption decides more than the dose on the pack
Resveratrol dissolves in fat, and your gut and liver break most of it down within hours. That makes the practical details matter more here than with many other supplements. Take it with a meal that contains some fat. Liposomal products wrap the compound in a tiny fat layer so more of it survives the digestive tract. Blends with piperine (black pepper extract) or with other polyphenols such as quercetin capsules aim at the same problem from another angle. Higher blood levels are not proof of a bigger result, but weak absorption is a real limitation and worth designing around.
What we say and what we leave out
European food law has approved no health claim for resveratrol, so we do not promise heart, brain or lifespan effects. People buy it as part of healthy ageing routines, and it is not a supplement you feel working. One rule is useful to know: synthetic trans-resveratrol is authorised as a novel food with a limit of 150 mg per day in food supplements, while plant extracts are often dosed higher. Resveratrol is not intended for pregnancy or breastfeeding.
How we choose resveratrol at BONO
We judge three things: the form, the dose and the combination. We stock standardised trans-resveratrol, because a stated percentage can be verified, and we pass on products that print only "resveratrol complex" with no figure behind it. We keep liposomal and piperine-supported options for people who care about absorption, plus plain single-ingredient capsules for those who build their own routine. We buy directly from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. See how we select brands and products.
This collection fits you if:
- you want a clearly stated trans-resveratrol dose rather than a vague blend;
- you already take polyphenols and want to add one with a long research history;
- you prefer a liquid or liposomal option because capsules do not suit you.
If you are new to it, start with one product and one dose, take it daily with food, and give it a few weeks before you judge anything.
Frequently asked questions
What is resveratrol?
Resveratrol is a polyphenol, a natural plant compound. Plants such as red grapes, blueberries, peanuts and Japanese knotweed produce it to protect themselves against stress and fungus. Food contains only small amounts, which is why supplements use concentrated extracts. It is mainly bought as part of a healthy ageing routine. European food law has approved no health claim for resveratrol, so we describe what it is rather than what it will do for you.
Where does the resveratrol in supplements come from?
Three sources are common. Most capsules use root extract of Japanese knotweed (Polygonum cuspidatum), because it is naturally rich in trans-resveratrol and can be standardised to 98%. Red grape skin and red wine extracts contain much less, so they usually appear inside multi-ingredient formulas. There is also synthetic trans-resveratrol, authorised in Europe as a novel food with a maximum of 150 mg per day in supplements. The label tells you which source you are buying.
What is the difference between resveratrol and trans-resveratrol?
Resveratrol occurs in two shapes of the same molecule, cis and trans. Trans-resveratrol is the more stable one and the form used in most studies, so it is the figure worth comparing between products. Light and heat can convert trans to cis, which is why brands advise storing bottles closed, cool and out of the sun. When a label says only "resveratrol 500 mg", the trans content is unclear, and that is exactly what we ask brands to specify.
Which form of resveratrol should I choose?
It depends on how much control you want over the dose and how much absorption matters to you.
| Form | What it is | Suits |
|---|---|---|
| Capsules | Standardised knotweed extract | Most people, fixed dose |
| Powder | Loose trans-resveratrol | Own dosing, shakes |
| Liposomal liquid | Wrapped in a fat layer | Absorption focus, no capsules |
| With quercetin or piperine | Blend to slow breakdown | One capsule, less control |
| Grape or wine extract | Low resveratrol content | Broader polyphenol intake |
Single-ingredient capsules remain the simplest starting point.
How much resveratrol should I take per day?
Follow the dose on the pack. Products range widely, from 150 mg to around 500 mg of trans-resveratrol per serving, and studies have used higher amounts under supervision. For synthetic trans-resveratrol, European novel food rules cap supplements at 150 mg per day. Read the panel carefully: extract weight is not the same as resveratrol content. A 500 mg extract at 50% delivers 250 mg, so compare the standardised figure, not the biggest number on the front.
When is the best time to take resveratrol?
With a meal that contains some fat. Resveratrol is fat-soluble, so a little dietary fat helps it dissolve and be taken up. The time of day matters less than doing it consistently, so pick the meal you never skip. Many people take it with breakfast alongside other fat-soluble supplements, for example curcumin with black pepper or an omega-3 capsule. Avoid taking it on an empty stomach if you notice mild stomach discomfort.
How long before I notice anything?
Be prepared for the honest answer: resveratrol is not a supplement you feel. There is no energy lift or clear signal that it is working, and no approved health claim to point to. People take it for the long term, as part of a routine, not for a short-term result. If you try it, give it at least two to three months of consistent daily use and judge it as a habit rather than by how you feel next week.
Who should be careful with resveratrol supplements?
Resveratrol is not intended for pregnancy or breastfeeding, or for anyone under 18. Talk to your GP or pharmacist first if you take anticoagulants (blood thinners) or medicines processed by liver enzymes, and mention it before planned surgery. The same applies if you are on hormone-related treatment, since resveratrol has been studied for weak oestrogen-like activity. Food supplements never replace a varied diet or prescribed medication, and a higher dose is not automatically a better one.
