howtosupplement
Heart/Weight/Longevity

Pterostilbene

Polyphenol related to resveratrol with limited human evidence and no clearly proven benefit for healthy adults.

Pterostilbene

Pterostilbene

18
score
D
evidence
Caution
risk
Quick Take

Skip for now — human evidence is too limited and inconsistent to justify routine use.

Pterostilbene is a polyphenol related to resveratrol, found in small amounts in blueberries and grapes and sold as a longevity-focused supplement. It appears to affect cellular stress-response and metabolic signaling pathways in lab models, but human evidence remains sparse. Small trials have explored blood pressure, lipids, and glucose control, with mixed or unfavorable results. Healthy adults are unlikely to get a reliable benefit from supplementation at this time.

Proven Benefits

01
May lower blood pressure
02
May support glucose control
03
May affect LDL cholesterol

Protocol

Amount
50-125 mg
Frequency
Once or twice daily
When
Any time of day — consistency matters more than timing.

Onset Time

Unknown; studies are short and no reliable subjective effect is established.

Who Should Consider

Researchers studying polyphenols
Adults experimenting cautiously given limited evidence

How It Works

Pterostilbene can activate pathways linked to oxidative stress defense and metabolic regulation, including PPAR signaling and sirtuin-related targets, in cell and animal studies. Its two methoxy groups make it more lipophilic than resveratrol, which may improve absorption, but better bioavailability has not translated into clear human benefits.

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