Resveratrol Supplements: How This Powerful Antioxidant Supports Women’s Hormonal Health

Resveratrol supplements contain a powerful antioxidant that can support various aspects of health, including cardiovascular function, aging, skin, and hormonal health. In some cases, it may be a natural metabolic booster and help to manage PMS, endometriosis, and menopause symptoms

You’ve probably heard of resveratrol being touted as a super antioxidant found in red wine, but what exactly is it, and how can it support your health? 

In this article, we’ll explore what resveratrol is used for, its benefits, how it works, and who resveratrol supplements are best for. You'll also learn how you can consume more resveratrol, whether through foods, beverages, or supplements that provide antioxidant effects and hormone support.

What Is Resveratrol?

Resveratrol is a natural compound found in plants that acts as an antioxidant, protecting cells from oxidative stress and inflammation. It belongs to a group of compounds known as polyphenols, which are known for their health-promoting and longevity properties. 

While resveratrol is most famously found in red grapes and wine¹ (it's most contracted in grape skins), it's also present in some surprising foods like peanuts, pistachios, blueberries, dark chocolate, and Japanese knotweed, which is used to make some resveratrol supplements, including our Balance Women’s Hormone Support.

This powerful polyphenol is linked to benefits like enhanced heart health, improved skin, reduced inflammation, and a number of anti-aging effects for the joints, brain, and more.

What Is Resveratrol Used For?

Resveratrol can be beneficial for a wide range of people², particularly those looking to:

• Support cardiovascular health
• Manage symptoms of menopause
• Improve skin health and appearance
• Support healthy testosterone and estrogen levels
• Combat oxidative stress and aging
• Aid in weight loss, fight diabetes and improve metabolism³
• Protect brain health and cognitive function

How Does Resveratrol Work?

Resveratrol primarily works through its powerful antioxidant properties⁴, reducing oxidative damage that can contribute to aging, inflammation, and chronic disease. It can also play a role in women’s hormone health. 

Resveratrol can influence hormone pathways, making it useful for supporting healthy estrogen and testosterone levels. It's been shown to act as a mild estrogen agonist in the body, mimicking the effects of estrogen in a beneficial way.

By scavenging free radicals, resveratrol helps protect cells from damage and supports the body’s natural defense systems. It does this by impacting multiple cell signaling molecules⁵, such as cytokines (chemical messengers of the immune system), caspases (enzymes that play a role in programmed cell death), matrix metalloproteinases (enzymes that help break down tissues), and others.

Resveratrol also has an effect on certain genes that are involved in aging and stress resistance, such as proteins called sirtuins that are associated with longevity. This is why resveratrol is often promoted for its anti-aging effects.

Benefits of Resveratrol

Here's more about some of the main benefits of resveratrol supplements, as well as the consumption of resveratrol from natural foods and potentially red wine:

1. Support for Hormonal Health

Resveratrol has also been found to have significant effects on hormone balance and may help support fertility in both men and women.

Research shows resveratrol can play a role in regulating estrogen⁶, progesterone, and testosterone levels, which is particularly helpful for women going through menopause (during which estrogen levels decline), dealing with PMS, and for men looking to maintain healthy testosterone levels into older age. It can also aid in ovarian health⁷ as women age.

Additionally, resveratrol may help provide relief from endometriosis flare-ups due to its antioxidant and inflammatory properties. 

Another benefit of this antioxidant is that it may help reduce the negative effects of exposure to endocrine-disrupting chemicals, which are found in the environment, plastics, and some processed foods and can impair normal hormone production. Resveratrol may counteract endocrine disruptors by modulating hormone receptors, reducing oxidative stress, and supporting the body’s natural detoxification processes.

Resveratrol and Estrogen:

Resveratrol acts as a phytoestrogen by binding to estrogen receptors and influencing both genomic and non-genomic estrogenic activities⁸, giving it the ability to modulate estrogen. Because it has an affinity for the estrogen receptor beta (ERβ), it may result in a more balanced or protective effect in certain tissues. This can contribute to hormonal balance, especially in women with estrogen dominance or related concerns.

Additionally, resveratrol influences estrogen in the following ways:

• Anti-Estrogenic Effects: In some cases, high dose resveratrol can exhibit anti-estrogenic properties. It may help reduce excessive estrogen activity, potentially benefiting conditions related to high estrogen levels, such as endometriosis, estrogen-sensitive cancers, or other hormonal imbalances. However, it should not be used as a replacement for medical therapies, such as cancer treatment.

• Antioxidant Properties: Resveratrol is a potent antioxidant, which helps reduce oxidative stress and inflammation. Chronic inflammation can negatively impact estrogen metabolism and balance, so resveratrol’s antioxidant action may support healthier estrogen levels and improve overall hormonal health. This is one of the reasons resveratrol is often recommended for fertility.

• Liver Detoxification Support: As I explain in Beyond the Pill, the liver plays a critical role in estrogen metabolism, breaking down and eliminating excess hormones. Resveratrol has been shown to support liver health and may help optimize estrogen detoxification pathways, ensuring that estrogen is properly metabolized and excreted.

• Breast Cancer Protection: Research suggests that resveratrol may help inhibit the growth of certain breast cancer cells, including hormone-sensitive cancers. This is thought to be due to its ability to modulate estrogen signaling, inhibit cell proliferation, and exert anti-inflammatory effects. This is an area where more research is needed to understand its potential therapeutic effects.

• Bone Health: Estrogen is critical for maintaining bone density, especially in postmenopausal women. Resveratrol may support bone health by mimicking some of estrogen's protective effects on bone tissue, which can be beneficial for bone strength and reducing the risk of osteoporosis.

• Reduction in Aromatase Activity: Aromatase is the enzyme that converts androgens to estrogens. Resveratrol may help reduce aromatase activity, thereby lowering excess estrogen production, which can be beneficial for conditions associated with high estrogen levels.

Resveratrol and Menopause:

Research suggests that resveratrol can help manage some menopausal symptoms or complications—such as joint pain⁹, hot flashes, mood swings, insulin resistance¹⁰, and cognitive changes¹¹—by lowering inflammation and supporting estrogen balance. Resveratrol's antioxidant properties also support overall hormone health and help combat oxidative stress during menopause, which can otherwise worsen menopausal symptoms.

Read more about the best menopause supplements here.

Resveratrol and Testosterone:

For women, resveratrol can help balance testosterone by inhibiting the enzyme aromatase, which converts testosterone to estrogen, thus promoting healthy testosterone levels. This balance is important because optimal testosterone levels in women support muscle mass, libido, mood stability, and overall energy while preventing symptoms associated with hormonal imbalances.

There is not evidence to support that resveratrol is problematic for those with PCOS. In fact, because of its anti-inflammatory properties and effects on insulin, it is likely beneficial.

For men, resveratrol may help support healthy testosterone levels by reducing inflammation and oxidative stress, both of which can negatively affect hormone production.

For more help choosing supplements for fertility, refer to these articles:

Best Fertility Supplements for Women

4 Simple Ways to Increase Male Fertility

2. Anti-Aging Effects

One of the most well-known resveratrol effects is its potential to slow aging. Resveratrol has been found to activate certain genes that help delay cellular aging and reduce oxidative stress¹², which contributes to the visible signs of aging. It’s also being researched for its role in longevity.

Research suggests resveratrol can activate sirtuins¹³, which are also activated by calorie restriction. This has led researchers to explore its potential anti-aging properties and its effects on longevity, as calorie restriction is one of the most effective ways to increase lifespan in animal models.

3. Skin Health

Due to its antioxidant properties, resveratrol is becoming popular in skincare products such as serums. It can help protect the skin from UV damage and pollution, which may help improve skin elasticity and reduce signs of aging, like fine lines and wrinkles.

The advantages of resveratrol for the skin are primarily due to its antioxidant and anti-inflammatory properties. It helps protect skin cells, thereby supporting healthy skin texture and brightness.

4. Heart Health and Antioxidant Power

Resveratrol is often used to support cardiovascular health because research suggests it can help reduce inflammation in blood vessels¹⁴, improve blood flow, and even reduce LDL cholesterol (or “bad” cholesterol). 

This antioxidant is even thought of as a key to the “French Paradox”—the observation that French people have relatively low rates of heart disease despite a diet high in saturated fat, which is often attributed to their moderate consumption of red wine,in addition to other factors.

5. Brain and Cognitive Health

Resveratrol has been studied for its potential neuroprotective effects¹⁵. Its ability to cross the blood-brain barrier has led researchers to explore its use in preventing or treating neurodegenerative diseases like Alzheimer’s. It can also potentially help reduce inflammation and oxidative stress in the brain, supporting cognitive function in the process.

6. Weight Loss and Metabolic Support

There’s some evidence to suggest that resveratrol may play a role in weight loss. While the research is still evolving, some studies have indicated that resveratrol might help enhance fat metabolism and reduce fat storage, which can support weight management efforts.

While resveratrol has been praised for its anti-aging and metabolic benefits, some studies suggest that in very high doses, it might blunt the effects of exercise by reducing some of the oxidative stress that signals muscle growth and endurance. For most people, however, moderate supplementation shouldn’t interfere with exercise gains or weight loss.

7. Potential Anti-Cancer Effects

Some studies have suggested that resveratrol might inhibit the growth of cancer cells and tumors by protecting against oxidative stress and inflammation. However, much of this research is still in the early stages and has been conducted primarily in lab settings, therefore, we can't say if resveratrol can fight cancer.

Foods Rich in Resveratrol

If you’re interested in incorporating more resveratrol into your diet, here are some foods that are naturally rich in resveratrol:

• Red grapes and red wine
• Blueberries and bilberries
• Cranberries
• Peanuts
• Pistachios
• Dark chocolate
• Japanese knotweed (often used in Japanese knotweed supplements)

While you can certainly obtain resveratrol from food sources, supplementation can be helpful for those looking for higher doses or more consistent intake.

Supplementation Dosage: How Much Resveratrol Should I Take?

The ideal resveratrol supplement dosage varies depending on your health goals. 

Most studies use doses ranging from about 500 mg/day to 1500 mg/day¹⁶ for about three months, although some research suggests higher doses of about 2,000 to 3,000 mg/day¹⁷ may be more effective for certain conditions when taken for several months.

However, because at very high doses it may pose a negative effect on hormone levels, it is generally best to stay between 50 mg/day to 100 mg/day. This is especially true for those in perimenopause and menopause.

If you’re targeting specific health conditions (like heart health or hormonal support), consult with a healthcare provider to determine the best dose for you, especially if you're taking other medications or supplements.

Products like Balance Women's Hormone Support, which includes resveratrol along with B vitamins and hormone-supporting herbs, provide an easy way to incorporate resveratrol into your supplement routine to support hormone metabolism, detoxification, and general health. 

Balance is beneficial for supporting the body in eliminating excess estrogens and environmental toxins, aiding in relief from perimenopausal symptoms and common menstrual cycle hormonal issues.

Potential Resveratrol Side Effects and Who Should Avoid It

While resveratrol is generally considered safe, there are some potential side effects to be aware of, particularly at higher doses. Side effects of resveratrol may include:

• Digestive upset (nausea or diarrhea)
• Allergic reactions (especially if allergic to grapes or wine)
• Potential drug interactions (e.g., blood thinners, anti-inflammatory medications)

Very high doses of resveratrol are most likely to lead to side effects, particularly digestive upset or interference with certain medications. This is why it's important to consult with a healthcare provider before starting a high-dose resveratrol supplement regimen.

Who Shouldn’t Use Resveratrol?

• Pregnant or breastfeeding women: It’s not recommended to take resveratrol during pregnancy as there isn’t enough research on its safety. However, food sources should not be an issue.

• People on blood thinners: Resveratrol may have a mild blood-thinning effect, so those taking medications like warfarin or aspirin should consult their doctor before using it.

• Those with hormone-sensitive conditions: Since resveratrol can mimic estrogen in the body, people with conditions like breast cancer should discuss its use with a healthcare provider before starting supplementation.

Key Takeaways on Resveratrol Benefits, Dosage, and Side Effects

• Resveratrol is a potent antioxidant with a wide range of health benefits, from supporting heart health and managing menopause and PMS to balancing hormones. 
• Whether you’re looking to improve skin health, manage menopausal symptoms, or support weight loss and healthy aging, a resveratrol supplement like Balance can be a great addition to your daily routine.
• Most people can benefit from a daily resveratrol dosage between 100-500 mg daily.
• Be sure to talk to a healthcare provider about your specific needs and any potential drug interactions before starting supplementation.

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