Pterostilbene
A highly bioavailable cousin of resveratrol that offers potent antioxidant and cognitive benefits.
Also known as: trans-Pterostilbene • Dimethylresveratrol
Overview
Pterostilbene is a stilbenoid compound that is structurally similar to resveratrol, but with a few key differences that make it significantly more bioavailable (better absorbed). Like resveratrol, it is a potent antioxidant and sirtuin activator. However, its superior absorption and longer half-life in the body mean that lower doses can be more effective. It is found in blueberries and is studied for its benefits in cognitive function, blood sugar management, and longevity.
Key Benefits
Superior Bioavailability
Pterostilbene has a bioavailability of around 80%, compared to about 20% for resveratrol, meaning more of it gets into the bloodstream to exert its effects.
Cognitive Enhancement
Studies suggest that pterostilbene can improve memory and cognitive function, likely by reducing inflammation and oxidative stress in the brain.
Sirtuin Activation
Similar to resveratrol, it activates SIRT1, a key longevity pathway, helping to regulate cellular health and metabolism.
Dosage & How to Take
50-150 mg per day.
| Purpose | Dose | Notes |
|---|---|---|
| General Antioxidant and Cognitive Support | 50-100 mg/day | A standard effective dose for daily use. |
| Combined with Resveratrol | 50 mg pterostilbene with 150-250 mg resveratrol | Often co-formulated to provide a broader spectrum of stilbenoid activity. |
Best Time to Take
Can be taken anytime, with or without food.
With or Without Food
Not essential, but may be taken with a meal.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Synthetic trans-Pterostilbene | High (around 80%). | General supplementation. | Most supplements use a synthetic, nature-identical form for purity and potency. pTeroPure® is a well-known branded ingredient. |
Side Effects & Safety
Common
- Very well tolerated. Some studies note it can lower LDL cholesterol and blood pressure, which is often a benefit but could be a concern for some.
Rare
- Anxiety or sleep disturbances have been anecdotally reported by a small number of users, but this is not confirmed in studies.
Contraindications
- Individuals with low blood pressure or low cholesterol should use with caution and monitor their levels. Consult a doctor if on related medications.
Interactions
May have an additive effect, potentially lowering LDL cholesterol more than expected.
May have an additive effect, potentially lowering blood pressure more than expected.
Scientific Research
Pterostilbene on cognitive function
Animal studies have shown that pterostilbene supplementation can reverse cognitive deficits associated with aging.
Pterostilbene as a potential therapeutic agent for neurological disorders
A review highlighting pterostilbene's superior bioavailability and its potent neuroprotective effects compared to resveratrol.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.