Pterostilbene: Why This Potent Antioxidant Might Be Better Than Resveratrol

Pterostilbene is closely related to resveratrol, an antioxidant found in grapes, and seems to have similar benefits—although, there are far fewer studies on pterostilbene. Both are compounds known as stilbenes, but research shows that pterostilbene has superior bioavailability1 (about 80 percent bioavailability compared to resveratrol's 20 percent). This means that your body may be able to use it more efficiently and effectively. Some experts also believe that pterostilbene and resveratrol are better when consumed together, acting synergistically to promote health and prevent a variety of diseases, which is why you'll often find them packaged together in supplements.

Here are some of the exciting ways pterostilbene may help boost your health—plus, tips on the best and safest way to reap the benefits:

Pterostilbene has also been shown to increases levels of glutathione, another antioxidant that's been linked to everything from improved detoxification to reduced oxidative stress in mitochondria. Mitochondria are the energy powerhouses of our cells and play a role in most age-related diseases, and they also make sure you have enough energy to function optimally.

Similar to resveratrol, pterostilbene is anti-carcinogenic. A review of several studies7 suggests that it may be an effective anti-cancer agent based on its antineoplastic properties—the ability to prevent, inhibit, or halt the development of a tumor. It seems to exert its anti-cancer benefits in a few different ways: by altering the cell cycle, inducing apoptosis (or cell death), and inhibiting metastasis (the spread of cancer from one part of the body to another). Some animal and human cell studies suggest that pterostilbene may offer protection against breast cancer8, colon cancer9, pancreatic cancer10, and prostate cancer11 cells. Just remember to always talk to your doctor before starting any supplement, especially if you have a chronic or serious health condition.

Pterostilbene seems to offer neuroprotective benefits due to its antioxidant activity, which helps prevent oxidative stress in the brain. In one study12 on mice, researchers concluded that pterostilbene may help preserve cognitive function and reduce the risk of Alzheimer's disease, in part by reducing inflammation. Regular consumption of blueberries, the most potent natural source of pterostilbene, has also been associated with slower rates of cognitive decline13. Berries also contain flavonoid antioxidants called anthocyanins, which likely play an important role in brain and overall health14.

Pterostilbene may improve overall cardiovascular health. In a clinical trial on 80 patients with high cholesterol, those who took 125 mg of pterostilbene twice a day experienced significant reductions in blood pressure (a 7.8 mmHg drop in systolic BP and a 7.3 mmHg drop in diastolic BP) compared to those in the placebo group. The participants who weren't on cholesterol-lowering medication also experienced minor weight loss.

Several animal studies have found that supplementing with pterostilbene lowers blood glucose levels, which suggests that this antioxidant may play a role in protecting against diabetes and improving insulin sensitivity. In one study15, a dose of 20 mg/kg pterostilbene decreased blood glucose levels by 42 percent and body weight by 20 percent in mice. Some researchers16 speculate that pterostilbene acts in a similar way to the antidiabetic drug metformin. One proposed mechanism17 for regulating blood sugar is that pterostilbene reduces oxidative stress in the liver and kidneys.

Other plant sources of pterostilbene do exist, but they're not necessarily edible. Several plants that contain pterostilbene are used in ayurvedic and traditional Chinese medicine as natural remedies for a variety of health conditions. These include bark from the kino tree19 (also called heartwood), which is used to promote healthy blood sugar and weight loss; a shrub called "ku ma du4" that's used for the treatment of hypertension; and Chinese rhubarb, or "da huang4," used to treat digestive disorders.

In one clinical trial, participants were given up to 250 mg of trans-pterostilbene per day, and the side effects were comparable to a placebo. Plus, the participants taking the pterostilbene experienced a reduction in blood pressure. Pills typically contain 50 mg of trans-pterostilbene, and the recommended daily dose is between 50 mg and 150 mg, so it would be hard to exceed a safe range. That said, the amount of pterostilbene that is currently recommended for humans is still far lower than quantities given to animals in many of the studies mentioned above, making it difficult to determine if supplementing will truly be beneficial for everyone. More studies are certainly needed.

And here's our take on resveratrol.