The human research on resveratrol and exercise is mixed, and two of the better-known training trials found that resveratrol did not improve results and may have blunted some of them. In a double-blind trial of 27 older men, 250 mg of resveratrol daily weakened several benefits of eight weeks of high-intensity training. In a 16-person trial in young men, 150 mg daily did not improve interval-training gains and may have reduced some of them. A different trial found that a higher dose reduced markers of muscle damage after a hard plyometric session. This guide explains each study and what they do and do not tell you.
Table of Contents
- Study 1: Older Men and Eight Weeks of Training
- Study 2: Young Men and Interval Training
- Study 3: Recovery After Plyometric Exercise
- Study 4: Muscle Glycogen After Cycling
- Why the Results Differ
- What This Means for You
Study 1: Older Men and Eight Weeks of Training
Researchers at the University of Copenhagen (Gliemann et al., The Journal of Physiology, 2013) studied 27 healthy, physically inactive men around age 65. All of them did eight weeks of high-intensity exercise training in a double-blind design. Half took 250 mg of resveratrol daily and half took a placebo.
Exercise training improved cardiovascular health markers in the group overall. According to the Physiological Society’s summary of the study, resveratrol weakened many of those benefits, including effects on blood pressure, blood lipid concentrations and maximal oxygen uptake (VO2max). The authors noted that the 250 mg dose is far above what food provides, and that the result contradicted earlier animal work in which resveratrol had enhanced exercise benefits.
Limits to keep in mind: this was a single trial of 27 older, previously inactive men taking a high-dose supplement. It does not show that dietary resveratrol, or resveratrol in other groups, would do the same.
Study 2: Young Men and Interval Training
A trial from Queen’s University (Scribbans et al., Applied Physiology, Nutrition, and Metabolism, 2014) gave 16 recreationally active men, about 22 years old, either 150 mg of resveratrol or placebo daily during four weeks of low-volume high-intensity interval training, three days a week.
Both groups improved their VO2peak and Wingate peak power, but the placebo group gained more, and peak aerobic power rose significantly only in the placebo group. Training-related increases in the gene expression of PGC-1α, SIRT1 and SOD2 were significantly smaller in the resveratrol group. The authors concluded that resveratrol taken alongside this training did not enhance adaptations and may have blunted some of them.
Study 3: Recovery After Plyometric Exercise
Not every study points the same way. A double-blind, placebo-controlled trial in 36 non-athletic healthy men (Huang et al., Nutrients, 2021) tested 500 mg or 1,000 mg of trans-resveratrol daily (the capsules also contained 5 mg of piperine) for 10 days around a bout of plyometric exercise. The authors reported that, compared with placebo, the resveratrol groups showed:
- Lower soreness ratings.
- Smaller increases in the muscle damage markers creatine kinase and lactate dehydrogenase, and faster recovery.
- Better countermovement jump force and Wingate test measures during the 72-hour recovery period.
The authors also reported no adverse effects on blood count, liver or kidney markers. Limits they noted: only healthy men were studied, diet was not controlled and muscle biopsies would be a more direct measure of damage.
Taking resveratrol for other reasons? If you do, choose a product with documented purity. Mega Resveratrol’s 99% trans-resveratrol capsules come in 250 mg and 500 mg strengths, with testing on our Independent Lab Certification page. See all products.
Study 4: Muscle Glycogen After Cycling
A small crossover trial (Huang et al., Nutrients, 2020) tested whether four days of 480 mg resveratrol daily helped muscle glycogen replenishment after a 60-minute ride in nine young men. Glycogen rose in both conditions and did not differ between them. Blood glucose was lower with resveratrol at 180 minutes, but the authors found no significant differences in the expression of genes related to glucose uptake and mitochondrial biogenesis. They concluded that four days of supplementation did not improve post-exercise glycogen resynthesis, and noted the small sample and that higher doses or longer periods might be needed.
Why the Results Differ
These studies are not directly comparable:
- Different people: older inactive men versus young recreationally active men.
- Different training: eight weeks of high-intensity training, four weeks of low-volume intervals, a single plyometric session, and a single cycling bout.
- Different doses and durations: 150 mg to 1,000 mg per day, from 4 days to 8 weeks.
- Different outcomes: long-term training adaptation versus short-term recovery markers.
- Small samples: 9 to 36 participants each.
A reasonable reading is that resveratrol may not improve, and in some contexts may blunt, the adaptations that come from training, while short-term recovery effects after unusually hard sessions are possible but based on one small trial.
What This Means for You
- Do not rely on resveratrol as a workout booster. The training-adaptation trials do not support it.
- If you take it for other reasons and train hard, the Copenhagen and Queen’s findings are a reason to mention it to a qualified healthcare professional or coach, especially if you are in a structured program.
- Dose matters in how studies are read. Our resveratrol dosage guide and side effects guide cover the ranges used in research.
- Timing questions such as morning or evening are covered in our best time to take resveratrol guide.
If you do choose to take it, start with pure resveratrol that has a certificate you can read.
Frequently Asked Questions
Does resveratrol improve exercise performance? The human evidence does not show that. Two training trials found no added benefit and possible blunting of adaptations, and one small trial found lower muscle damage markers after a hard plyometric session. Results depend on the dose, the people and the type of exercise.
Can resveratrol interfere with the benefits of exercise? One trial in 27 older men found that 250 mg daily weakened several benefits of eight weeks of high-intensity training, and a trial in young men found smaller training gains with 150 mg daily. These are small studies, and they do not prove that resveratrol interferes in every situation.
Does resveratrol help muscle recovery? One double-blind trial in 36 healthy men found lower soreness and smaller increases in creatine kinase and lactate dehydrogenase with 500 mg or 1,000 mg of resveratrol over 10 days. It was a single small study, so the finding needs replication.
Should athletes take resveratrol? The research does not support it as a performance aid, and athletes should discuss any supplement with a qualified professional. Competitive athletes should also check their sport’s supplement rules.
Does resveratrol help refill muscle glycogen after exercise? In a small crossover trial of nine men, four days of 480 mg per day did not significantly change post-exercise muscle glycogen resynthesis.
Conclusion
Resveratrol and exercise do not mix as cleanly as marketing suggests. The training-adaptation trials found no benefit and some signs of blunting, while a single recovery trial showed encouraging markers after a hard session. Until larger studies settle it, the honest position is that resveratrol is not a proven workout enhancer.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, nursing, taking medication, participating in a structured training program or have a medical condition.
Resources cited:
- Gliemann L, et al. “Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men.” J Physiol. 2013;591(20):5047-5059. https://pubmed.ncbi.nlm.nih.gov/23878368/ (summary: https://www.physoc.org/?p=70711)
- Scribbans TD, et al. “Resveratrol supplementation does not augment performance adaptations or fibre-type-specific responses to high-intensity interval training in humans.” Appl Physiol Nutr Metab. 2014;39(11):1305-1313. https://latam-cl.demo.elsevierpure.com/en/publications/resveratrol-supplementation-does-not-augment-performance-adaptati
- Huang CC, et al. “Protective and Recovery Effects of Resveratrol Supplementation on Exercise Performance and Muscle Damage following Acute Plyometric Exercise.” Nutrients. 2021;13(9):3217. https://doi.org/10.3390/nu13093217
- Huang CC, et al. “Effects of Oral Resveratrol Supplementation on Glycogen Replenishment and Mitochondria Biogenesis in Exercised Human Skeletal Muscle.” Nutrients. 2020;12(12):3721. https://www.mdpi.com/2072-6643/12/12/3721
