Pterostilbene
Useful mainly for no clearly established clinical use; a better-absorbed resveratrol analog studied mostly at the biomarker level.
Quick decision guide
May help most
no clearly established clinical use; a better-absorbed resveratrol analog studied mostly at the biomarker level
Common dosing range
50–250 mg/day (commonly 100 mg)
When to expect effects
Weeks
Watch out for
Doses around 250 mg/day may raise LDL cholesterol
What is it
Pterostilbene is a naturally occurring stilbene compound found primarily in blueberries and the heartwood of certain trees. Structurally similar to resveratrol but with two methoxy groups, pterostilbene has substantially better oral bioavailability and a longer half-life.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
glucose and metabolic markers Mixed Evidence | Not demonstrated in humans | not established | Not established |
antioxidant and anti-inflammatory activity Mixed Evidence | Preclinical | not established | Not established |
cognitive function Mixed Evidence | Not demonstrated | not established | Not established |
glucose and metabolic markers
- Effect
- Not demonstrated in humans
- Best fit
- not established
- Time
- Not established
antioxidant and anti-inflammatory activity
- Effect
- Preclinical
- Best fit
- not established
- Time
- Not established
cognitive function
- Effect
- Not demonstrated
- Best fit
- not established
- Time
- Not established
Evidence for 3 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
glucose and metabolic markers
Mechanism onlyPterostilbene activates AMPK and SIRT pathways and improves glucose handling in animal models. Human metabolic data are essentially absent, so any glycemic effect is mechanistic only.
Bottom line: Metabolic benefits are animal-level and unproven in people.
antioxidant and anti-inflammatory activity
Mechanism onlyPterostilbene is a potent antioxidant and inhibits NF-kB signaling in laboratory studies, the basis for its anti-inflammatory reputation. There is little human data confirming these effects translate into measurable clinical or even biomarker benefit in people.
Bottom line: Antioxidant and anti-inflammatory claims rest on preclinical work, not human evidence.
cognitive function
Mechanism onlyAnimal studies suggest pterostilbene may support memory and protect neurons, but a small human trial combining it with other ingredients did not isolate a cognitive benefit. Evidence in people is insufficient.
Bottom line: No reliable human evidence for cognitive benefit.
How it works
How to take it
What to track
2 commercial forms
Compare the main delivery options and what they’re best suited for.
Trans-pterostilbene
Often standardized to 98%+ purity and may be derived from blueberries or synthesized.
The biologically active isomer; most supplements use this form.
Pterostilbene combined with NMN or NR
Popular in 'longevity' products; combined clinical evidence is lacking.
Combined for theoretical synergy in NAD+ and sirtuin pathways.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Serious risks
possible LDL cholesterol increase at about 250 mg/day
Who should avoid it
- people with elevated LDL cholesterol (higher doses)
- those on anticoagulants or facing surgery
- people with hormone-sensitive conditions (theoretical stilbene estrogenicity)
Pregnancy & breastfeeding
Avoid in pregnancy and breastfeeding due to insufficient safety data.
Interactions
theoretical antiplatelet activity may add to bleeding risk
may inhibit certain CYP enzymes
Food sources
| Food | Amount | %DV |
|---|---|---|
| Blueberries | 1 cup | — |
| Cranberries | 1 cup | — |
| Grapes (some varieties) | 1 cup | — |
Blueberries
- Amount
- 1 cup
- %DV
- —
Cranberries
- Amount
- 1 cup
- %DV
- —
Grapes (some varieties)
- Amount
- 1 cup
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
How is pterostilbene different from resveratrol?⌄
Pterostilbene has two methoxy groups instead of resveratrol's hydroxyls. This makes it more lipophilic, much better absorbed orally, and longer-lasting in the body. Many of its proposed mechanisms overlap with resveratrol.
Is pterostilbene better than resveratrol?⌄
Bioavailability is clearly better, but clinical evidence in humans is much weaker for pterostilbene than for resveratrol. Most claims are based on preclinical research.
Why is pterostilbene often paired with NMN?⌄
Both are marketed for longevity through sirtuin and NAD+ pathways. The pairing is theoretical; human evidence that the combination produces measurable longevity or healthspan benefits does not exist.
Are there side effects?⌄
Generally well tolerated. The main observed concern is a possible increase in LDL cholesterol at higher doses (250 mg/day or more). Long-term safety beyond a few months is not well studied.
What dose should I take?⌄
Most human studies have used 50 to 100 mg daily. Higher doses are not clearly more beneficial and may raise LDL cholesterol.
References by claim
Track Pterostilbene with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.