Researchers looked at 18 different studies about resveratrol, a natural compound found in grapes and red wine, to see if taking it as a supplement could help people lose weight. They found that resveratrol did help people lose a small amount of weight and reduce their waist size, but only when people took higher doses (more than 400 mg per day) for longer than 12 weeks. The weight loss was modest—about 0.18 kilograms on average—but it was real. This suggests resveratrol might be a helpful addition to other weight loss strategies, though it’s not a magic solution by itself.

The Quick Take

  • What they studied: Does taking resveratrol supplements help people lose weight and reduce body fat?
  • Who participated: The review analyzed 18 previous studies that tested resveratrol supplements in people trying to manage their weight. The studies varied in size and how long they lasted.
  • Key finding: People who took resveratrol supplements lost an average of 0.18 kg (about 0.4 pounds) and saw small reductions in BMI and waist size. The effect was small but measurable, and only happened when people took doses larger than 400 mg daily for more than 12 weeks.
  • What it means for you: Resveratrol supplements may help with weight management, but they’re not a replacement for diet and exercise. The weight loss is modest, so think of it as a helper tool rather than a solution on its own. Results take time—you’d need to use it for at least 12 weeks to see benefits.

The Research Details

This is an ‘umbrella review,’ which means researchers looked at 18 different meta-analyses (studies that combine results from many smaller studies) about resveratrol and weight loss. Instead of doing their own experiment, they gathered all the existing research and analyzed it together to find patterns. They searched multiple scientific databases through September 2025 to find all relevant studies. The researchers then combined the results from these 18 meta-analyses using statistical methods to get an overall picture of whether resveratrol actually works for weight loss.

The researchers were careful about quality. They used a tool called AMSTAR 2 to check how well each of the 18 studies was done. This helps readers understand which findings are more trustworthy. They looked at four main measurements: body weight, BMI (a measure of weight relative to height), waist circumference, and body fat percentage.

This approach is important because individual studies sometimes give different answers. By looking at many studies together, researchers can see the bigger picture and figure out what’s really true. It’s like asking 18 different doctors the same question and then finding what they all agree on. This type of review is considered strong evidence because it combines information from hundreds of people across many different experiments.

The researchers used a recognized quality assessment tool (AMSTAR 2) to evaluate how well each study was conducted. The fact that they looked at 18 different meta-analyses—rather than just a few small studies—makes the findings more reliable. However, the effect sizes are small, which means the real-world impact is modest. The studies varied in how much resveratrol people took and how long they took it, which explains why some studies showed better results than others.

What the Results Show

The main finding is that resveratrol supplementation does help with weight loss, but the effect is small. On average, people lost about 0.18 kilograms (roughly 0.4 pounds) when taking resveratrol supplements. This might not sound like much, but it was a consistent finding across multiple studies.

BMI (body mass index, a measure of whether someone is at a healthy weight) decreased by an average of 0.14 kg/m². Waist circumference also decreased, and body fat percentage went down slightly. These changes were all statistically significant, meaning they weren’t just due to chance.

However, the researchers found that dose and duration mattered a lot. When people took more than 400 mg of resveratrol per day and continued for more than 12 weeks, the results were better. Lower doses or shorter time periods didn’t show meaningful benefits. This suggests that if someone wants to try resveratrol, they need to commit to a higher dose and give it time to work.

The studies showed that the benefits appeared across different measurements of body composition. Not only did weight go down, but waist circumference and body fat also decreased. This is important because it suggests the supplement might help with fat loss specifically, not just water weight loss. The consistency of these findings across multiple studies adds confidence to the results.

Previous research on resveratrol showed mixed results, with some studies suggesting it worked and others finding no benefit. This umbrella review helps explain why: the dose and duration matter significantly. Studies that used lower doses or shorter time periods probably didn’t see results, which is why earlier reviews were conflicting. This new analysis clarifies that resveratrol does work, but only under certain conditions.

The effect sizes are small, meaning the real-world weight loss is modest. The studies included in the review varied in quality and design, which could affect the overall results. The researchers couldn’t account for other factors that might influence weight loss, like diet and exercise habits. Additionally, most studies were relatively short-term, so we don’t know if the benefits continue long-term or if people regain the weight. The review also couldn’t determine which types of people benefit most from resveratrol or if it works better for some individuals than others.

The Bottom Line

Based on this research, resveratrol supplementation may be considered as one tool among many for weight management. If someone chooses to try it, they should take at least 400 mg per day and use it for at least 12 weeks to see potential benefits. However, it should be combined with healthy eating and exercise—it’s not a replacement for these fundamentals. Moderate confidence level: the evidence shows real but small effects.

This research is relevant for people trying to lose weight or manage their body composition who are looking for additional support beyond diet and exercise. It may be particularly interesting for people who like natural supplements. However, people should talk to their doctor before starting any supplement, especially if they take medications or have health conditions. This isn’t a solution for people looking for quick weight loss or a replacement for lifestyle changes.

Realistic expectations: it takes at least 12 weeks (3 months) to see any benefits from resveratrol supplementation. Even then, the weight loss is modest—less than half a pound on average. Most people would need to combine it with healthy eating and regular physical activity to see meaningful results. Benefits may continue beyond 12 weeks, but long-term effects aren’t well studied.

Want to Apply This Research?

  • Track daily resveratrol supplement intake (dose and time taken) alongside weekly weight measurements and waist circumference. Record this for at least 12 weeks to assess personal response to the supplement.
  • Set a daily reminder to take resveratrol supplement at the same time each day (ideally with a meal for better absorption). Pair this with logging daily meals and exercise to create a comprehensive weight management approach.
  • Measure weight and waist circumference weekly. Take progress photos monthly. Track energy levels and any side effects. After 12 weeks, review whether the supplement is helping and decide whether to continue. Remember that results should be combined with diet and exercise tracking for best outcomes.

This review summarizes research on resveratrol supplements and weight loss, but it is not medical advice. Resveratrol supplements are not approved by the FDA to treat obesity or any medical condition. Results are modest and vary between individuals. Before starting any supplement, especially if you take medications, have health conditions, or are pregnant or breastfeeding, consult with your doctor or a registered dietitian. Supplements should complement, not replace, a healthy diet and exercise program. This research is current as of September 2025, and new evidence may emerge.