Resveratrol is a natural compound known for its antioxidant activity and potential health benefits such as reducing inflammation, lowering cholesterol, and improving cognitive function. However, the bioavailability of resveratrol is relatively low, meaning that the body has a hard time absorbing it and reaping its full benefits. Here are some ways to enhance the bioavailability of resveratrol and improve its effectiveness.
How To Make Resveratrol More Bioavailable
1. Consume Healthy Fats
Resveratrol is a fat-soluble compound, which means it is better absorbed when consumed with fatty foods. By including healthy fats like avocado, nuts, seeds, and olive oil along with resveratrol-rich foods, you can help increase its bioavailability. In one study, participants who took resveratrol with a high-fat meal showed significantly higher absorption of the compound compared to those who took it on an empty stomach.
2. Combine with Piperine
Piperine is a bioactive compound found in black pepper that is known to enhance the bioavailability of many nutrients and supplements, including resveratrol. When consumed together, piperine inhibits certain enzymes in the gut that would otherwise break down resveratrol, allowing for greater absorption. It’s important to note that piperine may interact with some medications, so consult with a healthcare professional before adding it to your diet.
3. Choose the Right Supplements
If you’re taking resveratrol supplements, it’s important to select a high-quality product that includes bioenhancers or delivery systems that enhance its bioavailability. For example, liposomal resveratrol supplements use lipid nanoparticles to help shuttle the compound through the gut and into the bloodstream more effectively. Other supplements use phosphatidylcholine, a phospholipid that is known to improve absorption.
4. Consider Trans-Resveratrol
Resveratrol is made up of two different forms: trans-resveratrol and cis-resveratrol. Trans-resveratrol is the form that is most commonly associated with health benefits and has been shown to have higher bioavailability than cis-resveratrol. When selecting a supplement or resveratrol-rich food, look for products that contain trans-resveratrol for maximum effectiveness.
Summary
In conclusion, by combining resveratrol with healthy fats, piperine, selecting the right supplements and constituents such as trans-resveratrol, you can increase resveratrol’s bioavailability and allow your body to better absorb this powerful antioxidant. It’s important to note that while consuming resveratrol can provide health benefits, it’s always best to consult with a healthcare professional before adding any supplements to your diet.