Pterostilbene — The Bioavailable Resveratrol Analog
Pterostilbene is a naturally occurring stilbenoid found in blueberries and grapes that is structurally similar to resveratrol but with two methoxy groups instead of hydroxyl groups. This methylation dramatically improves oral bioavailability (~80% vs ~1% for resveratrol) and extends half-life, making pterostilbene a more pharmacologically potent longevity compound.
Mechanism of Action
Like resveratrol, pterostilbene activates SIRT1 and AMPK, inhibits mTOR, and reduces NF-κB-mediated inflammation. Its superior bioavailability means lower doses achieve equivalent or greater intracellular concentrations. Pterostilbene also activates PPAR-α (lipid metabolism), reduces LDL oxidation, and crosses the blood-brain barrier more effectively than resveratrol.
Human Trial Evidence
A 2014 Journal of Agricultural and Food Chemistry RCT showed 125–250 mg/day pterostilbene significantly reduced LDL cholesterol and blood pressure over 6–8 weeks. A 2013 Antioxidants & Redox Signaling study showed pterostilbene improved cognitive function in aged rats. Human cognitive trials are ongoing. Peter Attia includes pterostilbene in his protocol as a resveratrol replacement.
Dosing Protocol
50–250 mg/day. 100–125 mg twice daily is the most studied human dose. Best taken with food (fat-soluble). Can be used instead of or alongside resveratrol. Pterostilbene is ~4× more bioavailable than resveratrol, so doses can be proportionally lower.
Safety & Contraindications
Well-tolerated in human trials up to 250 mg/day. Same drug interaction profile as resveratrol (CYP3A4 inhibition). May mildly raise LDL in some individuals at high doses (paradoxical effect seen in one trial). Avoid with anticoagulants at high doses.