Health Guide

Pterostilbene

Meet Pterostilbene (pronounced ter-oh-still-bean), the potent antioxidant you've likely never heard of—but should have. Often called the 'cousin' of Resveratrol (the compound famous in red wine), Pterostilbene is a natural plant compound found primarily in blueberries. While they share similar benefits, research suggests Pterostilbene is significantly more bioavailable, meaning your body can actually absorb and use it more efficiently. Think of it as nature's high-tech defense system, designed to protect your cells from aging and oxidative stress.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Resveratrol vs. Pterostilbene Bioavailability

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Absorption Rate

Compound →

Health Benefits & Sources

Why You Need It

Cognitive Support: May help support memory and learning by protecting brain cells.
Blood Sugar Balance: Early research suggests it helps maintain healthy glucose levels.
Cholesterol Defense: Supports a healthy lipid profile by potentially lowering LDL (bad) cholesterol.
Cellular Defense: Acts as a powerful antioxidant, neutralizing free radicals that cause aging.

Deep Dive

Pterostilbene works primarily by activating Sirtuins, specifically SIRT1. Think of Sirtuins as the 'foremen' of your cellular construction site; they repair DNA damage and regulate inflammation. By flipping this genetic switch, Pterostilbene helps your body handle stress better. Unlike Resveratrol, which is rapidly metabolized by the liver, Pterostilbene sticks around in your bloodstream longer, providing sustained protection throughout the day. This makes it particularly interesting for long-term brain health and metabolic maintenance.

Natural Food Sources

The absolute best way to get Pterostilbene is through whole foods. Supplements are an option, but you miss out on the fiber and synergy of the whole fruit.

Food	Amount	Approx. Pterostilbene
Blueberries	1 cup	0.2 - 1.5 mg
Grapes	1 cup	0.2 - 0.5 mg
Cranberries	1 cup	Trace amounts
Peanuts	1 oz	0.2 mg

Supplementation

Because Pterostilbene is not abundant in high quantities in food, some people choose to supplement to achieve therapeutic doses.

Typical Dosage: Clinical studies often use doses ranging from 50mg to 150mg daily.
Timing: It is fat-soluble, so take it with a meal containing healthy fats (like avocado, eggs, or olive oil) to maximize absorption.

Top Food Sources

Blueberries

Best natural source per volume

Red Grapes

Found in the skin

Peanuts

Present in the skins

Cranberries

Less concentrated than blueberries

Frequently Asked Questions

It is not necessarily 'better,' but it is more bioavailable. Your body absorbs Pterostilbene much more efficiently, allowing it to stay active in your blood longer than Resveratrol.

To get the doses used in studies (50mg+), you would need to eat several cups of blueberries daily. For general health, food is great; for targeted benefits, a supplement might be necessary.

There is no known negative interaction. In fact, some research suggests they may work synergistically for focus, but always monitor your personal tolerance.

While it can be synthesized in a lab for supplements, it is a 100% natural compound originally found in grapes and berries.

Safety & Side Effects

Safety Profile

Pterostilbene is generally considered safe and well-tolerated at dietary and supplemental doses.

Who should be cautious?

Blood Thinners: Because it has mild anti-platelet effects, consult your doctor if you take Warfarin or other blood thinners.
Pregnancy/Breastfeeding: There is not enough research to confirm safety here, so stick to food sources.
Low Blood Sugar: If you are on medication for diabetes, monitor your levels closely, as this compound can lower blood sugar.

Side Effects: Rare, but high doses may cause mild digestive upset or itchiness in sensitive individuals.

Scientific References

[1]McCormack, D., & McFadden, D. (2013). A review of pterostilbene antioxidant activity and disease pathogenesis.
[2]Rimando, A. M., et al. (2002). Pterostilbene in blueberries lowers cholesterol in animal models.
[3]Khan, R. S., et al. (2020). Neuroprotective effects of pterostilbene.