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Pterostilbene
Methylated resveratrol analog with 4x better bioavailability — activates sirtuins for longevity, cognition, and metabolic benefits.
What the evidence says
Most Pterostilbene studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality meta-analyses and randomised trials published 2005–2026 with a typical study size of 60 participants.
Based on 37 studies · 1 meta-analysis · 9 RCTs · 918 total participants
Confidence
ModerateWhat the studies found
By outcome
Pterostilbene has an evidence score of 7/10 — strong evidence based on 37 indexed studies, including 1 meta-analysis. Methylated resveratrol analog with 4x better bioavailability — activates sirtuins for longevity, cognition, and metabolic benefits.
The commonly studied dose of Pterostilbene is 50-100mg daily. Research points to an estimated optimal dose around 150mg, with a minimum effective dose near 50mg. Individual response varies — start low and adjust.
The best time to take Pterostilbene is in the morning. Taking it with food is preferred. Pterostilbene is a dimethylated analogue of resveratrol found in blueberries.
Nicotinamide Riboside
Mostly mechanism / observationalA vitamin B3 precursor that efficiently raises cellular NAD+ levels, supporting energy metabolism, mitochondrial function, and healthy aging.
CoQ10
Likely helpsEnhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Last reviewed May 2026 · evidence from 37 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Pterostilbene is a naturally occurring polyphenol found in blueberries and grapes. It's structurally similar to resveratrol but has two methyl groups that dramatically improve its bioavailability and cellular uptake. Like resveratrol, it activates sirtuins and has antioxidant properties, but its superior absorption makes it more practical for supplementation. Research suggests benefits for brain health, metabolic function, and longevity.
Activates SIRT1 longevity pathway
Neutralizes free radicals and reduces oxidative stress
Crosses blood-brain barrier to protect neurons
How Pterostilbene works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Tap node to isolate • Pinch to zoom • Tap edge for research
50-100mg daily
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Take with food
| Form | Type |
|---|---|
| 💊Pterostilbene capsules | Recommended |
| 💊Pterostilbene + Resveratrol combinations | Alternative |
| 💊pTeroPure (branded form) | Alternative |
pTeroPure is a patented, well-researched form. Superior bioavailability compared to resveratrol.
Minimum: 8 weeks
Optimal: 24 weeks
Cycling: Not required
Note: Fat-soluble; taking with a meal containing fat improves absorption. Often combined with resveratrol for synergistic effects.
Based on RCT with n=111 NAFLD patients showing reduced hepatic inflammation markers and ceramide 14:0 levels. Conservative estimate given single study and disease-specific population.
Improved memory and mental clarity
Better cholesterol and triglyceride levels
Reduced markers of oxidative stress
May slightly increase blood pressure in some
Avoid; insufficient safety data
Monitor blood pressure carefully
May affect blood pressure; monitor levels
Theoretical interaction; monitor if combining — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
Tip: Monitor blood pressure; reduce dose if needed
Tip: Take with food
Related polyphenols with overlapping mechanisms
Enhanced sirtuin activation and antioxidant coverage
Pterostilbene activates sirtuins (SIRT1) directly, while NR provides the NAD+ substrate for sirtuin activity — together they amplify sirtuin-dependent longevity and anti-inflammatory pathways.
Enhanced sirtuin activation, greater NAD+ metabolome elevation, and synergistic anti-inflammatory effects; studied together in multiple RCTs
Pterostilbene is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild blood pressure increase, GI discomfort. Use caution if any of these apply to you: Caution with blood pressure medications.
PQQ
Likely helpsUnique compound that promotes the growth of new mitochondria, supporting cellular energy and brain health.