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Pterostilbene supplement
Stilbenoid / Sirtuin Activator

Pterostilbene: Benefits, Dosage, Forms & Research

Stilbenoid / Sirtuin Activator

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

TL;DR — Quick Answer

Pterostilbene is a "better-absorbed resveratrol" with ~80% oral bioavailability versus resveratrol's <1%. It activates SIRT1 and AMPK, reduces blood pressure (Riche et al., 2014), lowers LDL oxidation, and shows neuroprotective effects. Typical dose is 50-250mg daily.

Key Facts

What it is
A dimethylated resveratrol analogue with dramatically superior bioavailability
Primary benefits
  • 80% oral bioavailability (vs <1% for resveratrol)
  • Activates SIRT1 and AMPK pathways
  • Lowers blood pressure
  • Reduces LDL oxidation
  • Neuroprotective
Typical dosage
50-250mg daily
Evidence level
Emerging
Safety profile
Generally Safe

What the Research Says

Pterostilbene is increasingly viewed as a practical upgrade over resveratrol due to its dramatically superior pharmacokinetics. Kapetanovic et al. (2011) established the favorable bioavailability profile. Riche et al. (2014) published the most significant human trial, demonstrating blood pressure reduction and cardiovascular benefits. Chang et al. (2012) showed cognitive benefits in aging animal models. McCormack and McFadden (2013) provided a comprehensive review of pterostilbene's anticancer, anti-inflammatory, and metabolic properties. The main concern from the Riche trial was a dose-dependent increase in LDL cholesterol at the highest dose (250mg 2x daily), which warrants monitoring.

Benefits of Pterostilbene

  • Superior bioavailability — pterostilbene's two methoxy groups (replacing resveratrol's hydroxyl groups) increase lipophilicity and metabolic stability, yielding ~80% oral bioavailability versus resveratrol's <1% (Kapetanovic et al., 2011)
  • Blood pressure reduction — Riche et al. (2014) conducted a randomized, double-blind trial showing pterostilbene at 125mg 2x daily significantly reduced systolic and diastolic blood pressure in adults
  • Lipid oxidation — pterostilbene reduces LDL oxidation and modulates cholesterol metabolism; the same trial showed favorable effects on lipid profiles at the lower 50mg dose
  • SIRT1 activation — like resveratrol, pterostilbene activates SIRT1 deacetylase and stimulates AMPK, mimicking caloric restriction at the molecular level
  • Neuroprotection — Chang et al. (2012) demonstrated pterostilbene improves working memory and reduces anxiety in aged rats, with enhanced hippocampal function and reduced oxidative stress
Did you know?

Pterostilbene is increasingly viewed as a practical upgrade over resveratrol due to its dramatically superior pharmacokinetics.

Forms of Pterostilbene

FormBioavailabilityBest For
Trans-Pterostilbene CapsulesHigh (~80%)Standard supplementation — excellent bioavailability in standard capsule form without need for special delivery systems
Pterostilbene + Resveratrol CombinationHigh (for pterostilbene component)Broad polyphenol coverage — combines both stilbenoids for synergistic sirtuin activation

Dosage Recommendations

General recommendation: 50-250mg daily

Timing: With or without food; can be taken morning or evening

Dosage by Condition

ConditionRecommended DoseEvidence
General longevity / sirtuin activation50-150mg dailyEmerging
Blood pressure support125mg 2x dailyEmerging
Cognitive support50-100mg dailyPreliminary

Upper limit: 250mg/day (limited safety data above this dose in humans)

Side Effects and Safety

Safety profile: Generally Safe

Potential Side Effects

  • Well-tolerated in clinical trials at doses up to 250mg/day
  • May increase LDL cholesterol at higher doses (250mg 2x daily) in some individuals (Riche et al., 2014)
  • Mild GI discomfort reported infrequently
  • Limited long-term human safety data

Drug & Supplement Interactions

  • Blood thinners — may inhibit platelet aggregation similarly to resveratrol
  • CYP1A2 substrates — pterostilbene may modestly inhibit this enzyme
  • Blood pressure medications — additive hypotensive effects possible
Check Pterostilbene interactions with other supplements →
BenefitsDosage GuideSide EffectsTypes & FormsResearchFAQ

Related Conditions

Longevity & Healthy AgingBlood Pressure

Related Supplements

ResveratrolQuercetinFisetin

Frequently Asked Questions

Is pterostilbene better than resveratrol?

For practical supplementation, pterostilbene has a significant advantage: ~80% oral bioavailability compared to <1% for resveratrol. This means a 50mg dose of pterostilbene achieves greater tissue exposure than a 500mg dose of resveratrol. Both activate SIRT1 and AMPK. The main caveat is that resveratrol has far more published human clinical trials. Many longevity practitioners now prefer pterostilbene or use both together.

Does pterostilbene raise LDL cholesterol?

In the Riche et al. (2014) trial, the highest dose (250mg twice daily) was associated with increased LDL cholesterol in some participants. Lower doses (50-125mg) did not show this effect. If you have elevated LDL, start at a lower dose and monitor your lipid panel. The clinical significance of this finding is still debated.

Can I get pterostilbene from blueberries?

Blueberries contain pterostilbene but in very small amounts — approximately 99μg per cup. To reach a supplemental dose of 100mg, you would need over 1000 cups of blueberries daily. Supplementation is necessary for therapeutic doses, though eating blueberries provides many other health-promoting compounds.

References

  1. (). Analysis of safety from a human clinical trial with pterostilbene. Journal of Toxicology. DOI
  2. (). Pharmacokinetics, oral bioavailability, and metabolic profile of resveratrol and its dimethylether analog, pterostilbene, in rats. Cancer Chemotherapy and Pharmacology. DOI
  3. (). Low-dose pterostilbene, but not resveratrol, is a potent neuromodulator in aging and Alzheimer's disease. Neurobiology of Aging. DOI