Définition
Polyphenols are bioactive plant compounds with antioxidant, anti-inflammatory, and signaling properties. They include flavonoids, resveratrol, curcumin, and hundreds of other compounds. High polyphenol intake is consistently associated with lower inflammatory markers, better gut microbiome diversity, and slower biological aging.
Polyphenols are the largest group of bioactive plant compounds, encompassing more than 8,000 identified structures. They include flavonoids (quercetin, kaempferol, anthocyanins), phenolic acids (caffeic acid, ferulic acid), stilbenes (resveratrol), lignans, and curcuminoids. They are concentrated in colorful fruits and vegetables, tea, coffee, dark chocolate, olive oil, berries, and spices.
Their biological activities are multiple. Polyphenols activate Nrf2 — the master antioxidant transcription factor — inducing the body's endogenous antioxidant defenses (glutathione, superoxide dismutase, catalase) rather than simply acting as direct antioxidants themselves. This is more impactful than direct antioxidant supplementation because it scales with demand. They inhibit NF-κB, the master inflammatory transcription factor, reducing production of IL-6, TNF-alpha, and COX-2 enzymes.
Polyphenols are also significant prebiotic substrates for gut microbiota. Gut bacteria transform polyphenols into secondary metabolites (urolithins from ellagitannins, equol from isoflavones) that often have higher bioactivity than the parent compounds. This is why microbiome diversity amplifies the health benefit of polyphenol-rich diets.
The epidemiology on polyphenol intake is consistent: higher adherence to polyphenol-rich dietary patterns (Mediterranean, DASH) is associated with lower hs-CRP, slower epigenetic aging, and reduced all-cause mortality. Aiming for 30+ different plant foods per week — emphasizing variety and color — is the most practical way to maximize polyphenol exposure.
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