Resveratrol and Weight Loss: Can This Supplement Help You Shed Pounds?

What is Resveratrol?

Resveratrol is an antioxidant from the polyphenols family, naturally occurring compounds present in certain plants. These compounds are known for their ability to protect the body from the damaging effect of free radicals and provide the body with a variety of health benefits including brain protection, cardiovascular support, inflammation reduction, and much more.

Resveratrol is present in over 70 plants including berries, grapes, peanuts, apples, cocoa, and plums. However, the amount of resveratrol in food is quite small, people turn to supplements to fill in the nutritional gaps and promote their health.

Trans-resveratrol for weight loss has calorie-restricting effects on the body which has been linked to health benefits like slowing down the aging process and the onset of chronic diseases including obesity-related diseases. Though still limited, a few researchers have been able to prove that resveratrol can help reverse the negative effects caused by high-calorie diets and diets rich in fats like obesity, diabetes, and cardiovascular diseases.

Resveratrol polyphenols' properties have also been linked to other health benefits, making it one of the most researched plant-based medicinal compounds. It has been found to have favorable effects like anti-inflammatory, neuroprotective, anti-aging, cardio-protective, anti-viral, and anti-bacterial.

However, there are contradictions in subsequent research as far as the use of resveratrol as calorie restricting mimetic, therefore, justifying the need for further research.

How Resveratrol works to promote weight loss

Resveratrol for weight loss works through the following mechanisms to promote weight loss:

Boosting Metabolism

Researchers have also found resveratrol to have a positive effect on metabolism. It has demonstrated the ability to improve various metabolic disorders by modulating gut microbiota composition, maintaining gut barrier function, and increasing beneficial bacteria.

Healthy metabolism is crucial for effective calorie burning and reduces fat storage in body cells thus contributing to weight loss.

Suppressing appetite

Research has also found that the consumption of resveratrol plays a crucial role in promoting weight loss through appetite suppression.

The compound works to activate receptors in the intestinal tract that send fullness-feeling signals to the brain. It also reduces cravings by improving insulin sensitivity and reduces cortisol which is responsible for stimulating appetite.

Burning fat

Various studies have shown that resveratrol can lower body fat by accelerating the breakdown of fat cells, inhibiting the formation of new fat cells, and triggering the burning of stored fat in adipose tissue which is crucial in promoting weight loss.

You can take resveratrol with a fat diet and still not gain weight because of the resveratrol’s fat-burning properties that inhibit the absorption and accumulation of fat in the body cells.

Improving insulin sensitivity

Resveratrol for weight loss has shown the ability to regulate blood sugar levels in the blood. It does this by optimizing insulin function by activating sirtuins, proteins that help with insulin secretion in the pancreas and boost the ability of the muscles to absorb glucose.

Reducing Inflammation

Inflammation has been linked to insulin resistance which contributes to the increase of fat storage in the body, thus contributing to weight gain. Resveratrol has been shown to have the potential to reverse this condition by preventing molecular and cellular inflammatory mediators.

Benefits of Resveratrol Beyond Weight Loss

As mentioned earlier, resveratrol benefits go beyond supporting weight loss. Studies have shown that the compound may also offer other health benefits including the ones discussed below:

Antioxidant properties

Resveratrol is an antioxidant with the potential to protect the body cells from free radicals, unstable molecules known to damage DNA and contribute to aging and diseases. Resveratrol works to boost cellular defense and lower blood pressure.

Cardiovascular health

Resveratrol has also been studied and found to contain anti-inflammatory properties that play a crucial role in reducing inflammation in patients with liver disease, obesity, and those with zero history of chronic conditions. It has also shown the potential of suppressing oxidative stress.

Brain Health

Resveratrol’s anti-inflammatory and antioxidant properties have been shown to aid in the preservation of memory and brain function. It has been demonstrated to protect the nervous and brain systems by penetrating the blood-brain barrier. Supplementation of resveratrol has also been shown to aid in slowing down cognitive decline.

Anti-aging

Resveratrol has demonstrated protective effects on body cells. It plays a vital role in protecting the cells from free radicals-related damage. It also promotes longevity by preventing or delaying diseases associated with aging like neurodegenerative, cardiovascular, and osteoporosis diseases, etc.

A research study published in Oxidative Medicine and Cellular Longevity notes that resveratrol antiaging mechanisms include amelioration of oxidative stress, relief of inflammation reaction, and improvement of mitochondrial function. This makes it an effective compound for the treatment and prevention of aging and diseases related to aging.

Resveratrol vs Trans Resveratrol

Resveratrol is just a name that people use when referring to these supplements but the active compound which is the more absorbable form is known as trans-resveratrol.

According to various studies, trans-resveratrol has been found to be the most stable or bioavailable form of resveratrol, meaning that it is easily absorbed and utilized, making it the best resveratrol for weight loss. Its potential therapeutic effects have also been studied and found to have strong antioxidant activity.

How to Take Resveratrol for Weight Loss

How much resveratrol for weight loss one should take depends on an individual’s health condition as well as body mass. However, clinical trials suggested varied dosage intake with minor side effects. Some studies have recommended taking about 100-1000mg of resveratrol per day while others recommend a dosage of between 150mg-1500mg per day.

Since there are contradictions when it comes to dosage, the best advice would be to talk to your physician to determine the right dosage that can effectively address your desired health needs. Taking resveratrol in high doses is thought to be unsafe as it is likely to cause mild to moderate gastrointestinal-related issues, including stomach cramps, nausea, and flatulence.

The recommended best time to take resveratrol for weight loss is at noon (around 12 pm to 1 pm). While it has been recommended to take resveratrol preferably with food, it is worth noting that some users have found consuming it on an empty stomach to be more effective than with food.

So, how to take resveratrol for weight loss should not be a big deal. The important thing is to develop a regimen for yourself and ensure consistency so as to build trans-resveratrol levels in your body.

Also, with plenty of resveratrol supplements on the market today, choosing the right supplement may be a challenge. So, to ensure that you are adding to your regimen the right supplement, you might want to consider factors like purity, ingredients, dosage, etc.

Resveratrol levels found in foods may not be adequate, meaning that supplements made from trans-resveratrol alone may not be effective in addressing your desired weight loss goals and health needs.

The option will be to consider resveratrol supplements containing additional ingredients like berberine or turmeric for weight loss, etc.

Potential Side Effects and Precautions

While resveratrol is being promoted as one of the most promising alternative approaches to weight loss management, it has been found to have mild to moderated side effects like stomach upset, nausea, headache, etc.

According to research published in Drug Metabolic Review, resveratrol has been found to be well tolerated in healthy subjects, however, the possibility of it interacting with drugs and medication and changing their effects and side effects has been noted especially in high doses.

A publication by Harvard Medical School found out that resveratrol can increase estrogen activity in some people and in others it blocks, which means the compound may be risky for women who are trying to conceive, taking oral contraceptives, and those with sensitive estrogen tissues.

The compound may also increase the risk of bleeding in people taking anti-inflammatory drugs like ibuprofen and aspirin. For these reasons, it is important that you talk to your doctor or physician about the supplement before incorporating it into your health regimen.

Incorporating Resveratrol into Your Diet

While there is a connection between resveratrol and weight loss, it may not be the only way of maintaining a healthy weight and promoting health. The following health tips can also contribute to the same:

• Food sources: You can also enjoy weight loss and other health benefits by incorporating rich resveratrol in your diet like grapes, peanuts, wine, soy, peanuts, cocoa, and berries.
• Cooking tips: To maximize resveratrol and nutrient content during cooking or food preparation, it is recommended that you use low heat and minimize food exposure to light. Freeze-drying and cold pressing are also other recommended methods of retaining resveratrol and nutrients during food preparation.
• Resveratrol-rich diet plan: Some foods contain more nutrients than others, meaning that combining resveratrol foods may offer a richer diet. For instance, red wine has high levels of resveratrol compared to white wine so combining red and white can enrich the wine. You can also prepare a meal containing both resveratrol content other nutrients like peanuts (contains resveratrol, fibre, & omega 3), red grapes (contains resveratrol & vitamin K), and pistachios (contains resveratrol and vitamins A & E).