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.
- Time
- Integrated into meals
- Cost
- $20-50
- Equipment
- None required
- Min. Trial
- 8-12 weeks
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- morning
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).
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Eat polyphenol-rich foods daily
Blueberries, dark leafy greens, green tea, dark chocolate (>70%), red onions, and extra virgin olive oil. Aim for variety.
- 2
Drink green tea
2-3 cups of green tea daily provides significant EGCG. Matcha contains ~3x the catechins of regular green tea.
- 3
Consider resveratrol supplement
Optional: 250-500mg trans-resveratrol daily. Take with food. Evidence is stronger for food-based polyphenols.
- 4
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.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 2 contraindications and 2 interaction notes before adding this protocol to a routine.
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
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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