Resveratrol

Resveratrol may be worth a trial for postmenopausal women focused on modest cognitive or cerebrovascular gains and for high-risk adults who need a cheap, low-effort supplement to support marginal cardiometabolic markers, but the evidence does not support broad longevity or SIRT1 activation claims. Large meta-analyses of human trials found no overall effect on SIRT1 expression or protein levels, limiting expectations for a systemic anti-aging impact Mansouri 2025. Small subgroup signals appear in postmenopausal lipid profiles and cognition, as shown in a 24-month crossover study Thaung Zaw 2020. Oral bioavailability rises with dose but remains highly variable across formulations, tempering confidence in consistent physiological exposure Szymkowiak 2025.

✅ Best for: Older adults with impaired glucose tolerance who want a low-cost adjunct after diet, exercise, sleep, glucose monitoring, and medication basics are handled. Postmenopausal women specifically targeting cerebrovascular and cognitive endpoints, willing to run the 75 mg twice-daily, long-duration pattern from Thaung Zaw 2020 under clinician supervision. Patients with cardiovascular-risk markers who understand the evidence is marker-level, not outcomes-level, and who are not using warfarin, high-risk antiplatelet stacks, rosuvastatin, topotecan, or hormone-sensitive cancer therapy.

❌ Avoid if: You have multiple myeloma, chronic kidney disease, reduced renal reserve, transplant history, anticoagulant therapy, active hormone-sensitive cancer treatment, HER2-positive or ERalpha-positive breast cancer concerns, BRCA-related high-risk monitoring, pregnancy, lactation, or pediatric use. Avoid during exercise blocks where VO2max, blood-pressure adaptation, or hypertrophy is the goal, because Gliemann 2013 found blunted training adaptations. Healthy non-obese biohackers seeking longevity, glucose optimization, or a SIRT1 lever should skip it.