Pterostilbene: Uses, Benefits, Dosage & Safety
Quick summary
Pterostilbene is a resveratrol relative found in blueberries, marketed as a more bioavailable antioxidant and 'longevity' compound. It absorbs better than resveratrol, but human evidence is still limited.
What is Pterostilbene?
Pterostilbene is a natural compound chemically similar to resveratrol, found in blueberries and grapes. It's promoted as a longevity and antioxidant supplement, often alongside NAD-boosters, with the selling point that it is absorbed and stays in the body better than resveratrol.
What Pterostilbene is commonly used for
In supplements, Pterostilbene is most often included for skin & anti-aging support. It is used as nutritional support, not as a treatment for any medical condition — the distinction matters, because the claims on a sales page are often stronger than the evidence allows.
How Pterostilbene works
Like resveratrol, pterostilbene has antioxidant activity and may influence cellular pathways linked to metabolism and ageing (such as sirtuins and AMPK). Its two extra methyl groups make it more fat-soluble and bioavailable than resveratrol.
What the evidence says
Each claim below is tied to the specific study behind it, rather than to a general reading list.
- Pterostilbene lowered blood pressure but raised LDL cholesterol at the higher dose in a randomised trial. Riche et al., Evidence-Based Complementary and Alternative Medicine, 2013 — randomised, double-blind, placebo-controlled trial. (PubMed)
- Pterostilbene has substantially higher oral bioavailability than resveratrol. Kapetanovic et al., Cancer Chemotherapy and Pharmacology, 2011 — pharmacokinetic comparison. (PubMed)
- Safety review found pterostilbene generally well tolerated with the LDL signal noted. Riche et al., Journal of Toxicology, 2014 — safety analysis. (PubMed)
Typical dosage used in studies
Human studies have used roughly 50-250 mg/day. This is research information for context, not a recommendation — confirm what's appropriate for you with a healthcare professional.
Side effects and safety
Generally well tolerated in studies; at higher doses some research noted increases in LDL cholesterol, so monitoring is sensible.
Medication interactions and who should avoid Pterostilbene
Medication & safety check
It may affect blood sugar, blood pressure and cholesterol; caution alongside related medications. Long-term safety data are limited.
This is general information, not personal medical advice. If you take any medication, confirm it's safe to combine with Pterostilbene with your doctor or pharmacist first.
Sources & further reading
The claim-level citations above are drawn from these sources:
- Riche et al., Evidence-Based Complementary and Alternative Medicine, 2013 — randomised, double-blind, placebo-controlled trial — find on PubMed
- Kapetanovic et al., Cancer Chemotherapy and Pharmacology, 2011 — pharmacokinetic comparison — find on PubMed
- Riche et al., Journal of Toxicology, 2014 — safety analysis — find on PubMed
- NIH Office of Dietary Supplements
- NIH NCCIH
Frequently asked questions
Is pterostilbene better than resveratrol?
It's absorbed better and stays in the body longer, but human evidence for benefits is still limited.
What is it used for?
Antioxidant and 'longevity' support, often paired with NAD-boosters.
Is pterostilbene safe?
Generally tolerated; higher doses may raise LDL cholesterol in some studies.
Where is it found naturally?
Mainly in blueberries and grapes.
Related ingredients to explore
Ingredients often studied or formulated alongside Pterostilbene — useful for understanding the full picture of a formula.