Resveratrol and Polyphenol Protocol
Consume diverse polyphenols daily via blueberries, green tea, dark chocolate, and optionally supplement resveratrol (250-500mg). Activates sirtuin and AMPK longevity pathways.
Dosage & Timing
Evidence Strength
3/5 — ModerateModerate evidence. Polyphenol intake strongly associated with reduced CVD and mortality in epidemiological studies. Resveratrol has strong preclinical data but mixed human results. Food-based polyphenol intake has more consistent evidence than isolated supplements.
Overview
Consume a diverse range of polyphenols daily through food and targeted supplementation. Key sources: blueberries, green tea (EGCG), dark chocolate (>70% cacao), red grapes, and curcumin. Polyphenols activate SIRT1 and AMPK pathways, reduce oxidative stress, and improve endothelial function. Focus on food-first approach with optional resveratrol supplementation (250-500mg/day).
How To Do It
Eat polyphenol-rich foods daily
Blueberries, dark leafy greens, green tea, dark chocolate (>70%), red onions, and extra virgin olive oil. Aim for variety.
Drink green tea
2-3 cups of green tea daily provides significant EGCG. Matcha contains ~3x the catechins of regular green tea.
Consider resveratrol supplement
Optional: 250-500mg trans-resveratrol daily. Take with food. Evidence is stronger for food-based polyphenols.
Add curcumin
Use turmeric in cooking or supplement with curcumin (500mg) + piperine (5mg) for enhanced absorption.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Resveratrol supplementation and cardiovascular risk factors↗
Resveratrol trials show modest effects on selected cardiometabolic markers, with heterogeneous results.
Primary Literature
Who Popularized This
Interactions & Warnings
Contraindications
- ⚠Resveratrol may interact with blood thinners
- ⚠High-dose supplementation during chemotherapy (consult oncologist)
Interactions
- •Take resveratrol with fat-containing meals for absorption
- •May enhance effects of caloric restriction
Measurable Outcomes
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