In recent years, resveratrol has been widely discussed. You may have already heard that it is found in red wine and that it has positive effects on health. But what if you could now learn that there is an even more effective form of it? This substance has come to the forefront of scientific interest due to its incredible effects on longevity, heart health, and the brain.
What is trans-resveratrol and why is it so exceptional?
Resveratrol is a natural antioxidant belonging to the group of polyphenols. It is found in some plants where it serves as their defensive mechanism against pests and unfavorable conditions. Sources of resveratrol also include various types of fruit, herbs, and other plants. The highest concentration is found in the skins of red grapevines.
There are two main forms of resveratrol:
- Cis-resveratrol – a less active form that breaks down quickly and has weaker effects.
- Trans-resveratrol – a biologically active form with the most pronounced health benefits.
Due to its strong antioxidant properties, trans-resveratrol protects cells from aging, supports heart and brain health, and may even prolong life.
In which foods can trans-resveratrol be found?
Although red wine is the most well-known source, trans-resveratrol can also be found in other foods, including:
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Red grapes – especially in the skins and seeds. The darker the variety, the more resveratrol it contains.
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Red wine – the fermentation process concentrates trans-resveratrol in it. (However, this doesn't mean we should drink wine by the liter!)
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Japanese knotweed (Polygonum cuspidatum) – one of the richest natural sources of trans-resveratrol. It is often used in dietary supplements.
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Peanuts and pistachios – contain smaller amounts, but can still contribute to resveratrol intake.
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Dark chocolate and cocoa – another great source with the bonus of additional flavonoids.
If you want to get the most out of trans-resveratrol, it is ideal to combine more of these foods or take quality dietary supplements.
Why should you care about trans-resveratrol?
Trans-resveratrol has several effects, but it excels in certain areas. These include:
Supporting heart and vascular health
Trans-resveratrol helps lower blood pressure, protects blood vessels from damage, and supports the healthy function of the endothelium (the inner lining of blood vessels). It may also contribute to lowering "bad" LDL cholesterol and increasing "good" HDL cholesterol.
Tip: Read Berberine: Natural Support for Metabolism and Health
Strengthening the brain and protecting against neurodegeneration
Thanks to its antioxidant and anti-inflammatory effects, trans-resveratrol protects brain cells from damage and may slow the onset of neurodegenerative diseases such as Alzheimer's or Parkinson's disease. It also supports blood flow to the brain, which improves concentration and memory.
May extend life
Studies in animals suggest that trans-resveratrol activates longevity genes, especially sirtuins – enzymes that help repair DNA and protect cells from aging. Some scientists even speculate that it could have similar effects to calorie restriction, one of the few scientifically confirmed methods for extending life.
Helps regulate blood sugar levels
Trans-resveratrol can improve insulin sensitivity and help regulate blood sugar levels. This is great news for people with type 2 diabetes or those who want to prevent insulin resistance.
Cancer fighter?
Preliminary studies suggest that trans-resveratrol may have anti-cancer effects by suppressing the growth of tumor cells and promoting their natural "self-destruction" (apoptosis). However, more research is needed before this theory is confirmed.
Interesting fact: The French paradox
Have you ever wondered why the French can indulge in cheese, butter, red meat, and other fatty delicacies, yet have lower rates of heart disease than, for example, Americans? This phenomenon is called the French paradox, and scientists largely attribute it to resveratrol found in red wine.
The French are accustomed to drinking a glass of quality wine with dinner, and by doing so, they may unwittingly protect their blood vessels and heart. The key to this effect is primarily trans-resveratrol, the active form of this substance, which has the strongest biological effects.
