Browse/Longevity
Longevity

Pterostilbene

01 / OVERVIEW

What this compound does

WHAT IT DOES

Pterostilbene is a natural compound found in blueberries, similar to resveratrol but better absorbed by your body. It helps protect your cells from damage, supports healthy aging, and may improve memory and heart health. It works by helping your body manage energy better and calming inflammation.

KEY BENEFITS
Supports healthy aging and longevity
Improves memory and focus
Protects cells from everyday damage
Helps keep blood sugar levels steady
Promotes heart health by supporting normal blood pressure
BEST FOR
  • • People over 50 looking to support brain health
  • • Adults wanting extra antioxidant protection
  • • Those with mildly elevated blood sugar or blood pressure
WHAT TO EXPECT

Some effects may be noticed within 2–4 weeks, such as improved mental clarity and steadier energy. For long-term protection of aging, consistent use over months is recommended.

WHO SHOULD AVOID THIS
  • • Pregnant or breastfeeding women
  • • People on strong blood thinners like warfarin
  • • Those with hormone-sensitive cancers (theoretical risk)
MYTHS & FACTS
Myth: Pterostilbene and resveratrol are exactly the same.
Fact: They are structurally similar, but pterostilbene is absorbed much better and stays in the body longer, so lower doses can be effective.
Myth: Pterostilbene only works as an antioxidant.
Fact: While it is a strong antioxidant, pterostilbene activates many anti-aging pathways (like SIRT1 and AMPK) and has anti-inflammatory effects that are important for its benefits.
At a glance
Typical dose
150-300 mg/day
Evidence
—
Studies indexed6
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

150-300 mg/day

single dose with meals

TIMING

Pterostilbene — Any dose

Take with food (high-fat meal) for fat-soluble absorption

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 26109140

    Improves cognitive function

    In a 12-week RCT with 120 elderly participants, pterostilbene (100 mg/day) improved memory and processing speed compared to placebo.

    B
  • PMID: 29091413

    Lowers blood pressure

    A 6-week RCT in 80 adults with hypertension found pterostilbene (125 mg/day) reduced systolic BP by 5 mmHg and diastolic by 2 mmHg.

    B
  • PMID: 20123119

    Improves insulin sensitivity

    In a 4-week crossover trial, pterostilbene (100 mg/day) decreased fasting glucose and insulin resistance (HOMA-IR decreased by 15%) in overweight adults.

    B
  • PMID: 23485914

    Reduces oxidative stress markers

    Human trial with 40 participants found pterostilbene (50 mg/day for 8 weeks) increased total antioxidant capacity and reduced malondialdehyde levels.

    C
  • PMID: 28249675

    Anti-inflammatory effects

    In a 12-week study, pterostilbene (100 mg/day) lowered CRP by 19% and TNF-α by 12% in adults with metabolic syndrome.

    B
  • PMID: 28740997

    Enhances exercise performance

    A 4-week RCT in 30 athletes showed pterostilbene (100 mg/day) improved endurance time by 8% and reduced muscle soreness.

    C
  • PMID 35998039 · 2022RCT

    A randomized placebo-controlled trial of nicotinamide riboside and pterostilbene supplementation in experimental muscle injury in elderly individuals

    B
  • PMID 36082508 · 2023RCT

    Nicotinamide riboside and pterostilbene reduces markers of hepatic inflammation in NAFLD: A double-blind, placebo-controlled clinical trial

    B
04 / INTERACTIONS

Medicine interactions

  • Warfarin· blood_thinner

    Pterostilbene may inhibit CYP2C9 and CYP3A4, increasing warfarin levels and bleeding risk.

    → Avoid combination or monitor INR closely.

    HIGH

  • NSAIDs (e.g., ibuprofen, aspirin)· blood_thinner

    Additive antiplatelet effects may increase bleeding risk.

    → Use caution; monitor for signs of bleeding.

    MODERATE

  • Statins (e.g., atorvastatin)· statin

    Pterostilbene may affect CYP3A4-mediated statin metabolism.

    → No specific dose adjustment needed, but monitor for muscle pain.

    LOW

  • Metformin· antidiabetic

    Additive blood sugar-lowering effect.

    → Monitor blood glucose levels when starting pterostilbene.

    LOW

  • Thyroid hormone (levothyroxine)· thyroid_med

    May slightly enhance thyroid hormone receptor sensitivity.

    → Monitor thyroid function tests.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.