What Is Pterostilbene?
Pterostilbene (trans-3,5-dimethoxy-4-hydroxystilbene) is a plant chemical produced in response to injury and infection. Research suggests it might also offer therapeutic benefits for humans.
Pterostilbene — pronounced “terro-still-bean” — supports graceful aging, normal blood sugar, cognition and memory, mood, and a healthy weight.
Both pterostilbene and its cousin resveratrol belong to the same class of molecules called stilbenes. Chemically, pterostilbene has two methoxy groups (a methyl — or CH3 — bound to oxygen) instead of hydroxy groups, which resveratrol has. This makes it more “lipophilic” (fat-loving) than trans-resveratrol, allowing it to pass through cell membranes more easily, making it more bioavailable.
A study on mice concluded that pterostilbene supports brain health more effectively than resveratrol. While resveratrol has its benefits, scientists found higher concentrations of pterostilbene in the brain, despite both molecules being fed equally to the mice. Although we don’t yet know if these findings apply to humans in the same way, it provides insight into how the compound might work.
8 Benefits of Pterostilbene
Pterostilbene is emerging as a significant player in anti-aging, heart health, memory building, and overall health. Here are eight reasons to consider adding pterostilbene foods or supplements to your daily routine.
Acts as a Potent Antioxidant
Experiments suggest that pterostilbene offers several important benefits, primarily acting as a powerful antioxidant. Adding pterostilbene to your diet can balance out free radicals, which cause “oxidative stress” on cells. Oxidative stress occurs when your cells are overwhelmed by oxidation — similar to how an avocado or apple turns brown when exposed to oxygen. Antioxidants counteract oxidation inside the body, keeping your cells fresh and healthy.
Supports Normal Blood Sugar
Studies indicate that pterostilbene promotes normal blood sugar levels. Maintaining balanced blood sugar is beneficial for everyone, not just those with metabolic conditions like diabetes. When your body experiences wild blood sugar swings, cells may become insulin-resistant, potentially leading to metabolic syndrome or diabetes. Numerous studies have found that consuming blueberries and other berries — potent sources of pterostilbene — supports already-healthy blood sugar levels. In one study, 97 adults took Pterocarpus marsupium, a plant containing pterostilbene, for 12 weeks. By the end of the study, 67 percent of the participants had normal glucose levels.
Promotes Healthy Aging
Researchers are particularly interested in pterostilbene due to its effects on aging. Trans-pterostilbene is a bioactive chemical that supports cognitive health, promotes normal blood sugar, and soothes irritation. Pterostilbene protects your DNA by mimicking the effects of calorie restriction or fasting, which have powerful health-stimulating effects. Both pterostilbene and calorie restriction trigger the body to release adiponectin, a hormone that helps regulate blood sugar and fatty acid metabolism. Pterostilbene also supports your telomeres, the protective caps at the ends of DNA strands, which naturally break down as you age. Amazingly, pterostilbene strengthens the enzymes that protect your telomeres, helping your body’s natural anti-aging abilities.
Supports Memory & Cognition
As you age, you may become forgetful or feel like your brain has lost some of its sharpness. Although this is a natural part of life, you can take actions to help your brain age normally. Taking pterostilbene supplements or eating pterostilbene-rich foods are two effective strategies. Pterostilbene is known for promoting healthy, strong nerves and brain cells. Studies have found that pterostilbene supports healthy motor function, cognition, and memory at “diet-achievable” amounts. Scientists from one study called this compound a “potent neuromodulator” of aging, meaning it helps aging progress normally, keeping your brain and nerve cells healthy and strong.
Boosts Heart Health
Used for centuries in Indian and Chinese medicine to protect heart health, scientists have since found evidence to back up this ancient use. Specifically, pterostilbene promotes normal levels of high-density lipoproteins (HDL or “good” cholesterol) and platelet aggregation, supporting cardiovascular health. Pterostilbene appears to bind to PPAR (peroxisome proliferator-activated) receptors, stimulating the production of the compound. PPAR plays an important role in supporting healthy cholesterol and lipid (fat) levels in your blood, such as triglycerides. One study using animal models reported pterostilbene’s success at promoting normal triglyceride levels. All these benefits contribute to a healthier, happier heart.
Supports Normal Weight
Pterostilbene may help maintain a healthy weight by supporting normal metabolism. When scientists fed rats a fattening diet and gave them pterostilbene supplements, it lowered adipose (fat) tissue by 15 percent and improved fat burning, highlighting pterostilbene’s potential for promoting a healthy body weight. In another study by the same researchers, rats that had developed insulin resistance from a fattening diet were fed pterostilbene supplements. Over time, the supplement promoted normal blood sugar and insulin regulation in the rats. Balanced blood sugar promotes normal weight, whereas wild blood sugar swings lead to weight gain.
Encourages a Happy Mood
Most people could use a little less daily stress and occasional anxiety. A study on mice measured the effects of pterostilbene on task performance while under stress. The scientists also measured how the hippocampus and amygdala, two areas of the brain that control anxiety, responded. Small servings of pterostilbene may improve mood and help with occasional anxiety. Mice that consumed pterostilbene performed better in maze tests, which involve running around a labyrinth and executing tasks. The study also found that pterostilbene resulted in changes to their brains indicating lower anxiety levels. Interestingly, the effects were most pronounced at servings of 1-2 mg/kg (milligrams per kilogram body weight) and not as effective at larger servings of 5-10 mg/kg. In life, we also experience all sorts of “maze tests” — and approaching them with a calm mind instead of an anxious one can help us perform our best.
May Help With Swollen Joints
When rats with swollen joints were given pterostilbene for eight weeks, they experienced less redness and swelling. The pterostilbene also seemed to reduce the number of “reactive oxygen species” produced in cartilage matrix cells, reducing the oxidative stress experienced by these cells.
Natural Sources of Pterostilbene
There are many naturally-occurring sources of pterostilbene, including blueberries, cranberries, rhubarb, red grapes, almonds, lingonberries, mulberries, deerberries, narra tree leaves, sandalwood, huckleberry, bilberry, and Chinese water bamboo (Dracaena).
Pterostilbene Side Effects & Precautions
Studies have not found any toxic side effects of pterostilbene. For example, in one study, mice were given 3,000 mg/kg daily — a huge amount — without any harm. Typical blueberries only have about 6mg/kg of pterostilbene, so it was over 500 times the normal intake for humans. In a human study, participants were given 250 mg of pterostilbene daily over six to eight weeks and experienced no negative effects on kidney or liver function. Some people taking it experienced higher appetite, and a recent study indicated that a supplement containing both pterostilbene and nicotinamide ribosome might slightly increase LDL (“bad”) cholesterol in overweight individuals, but not in those with a healthy body weight.
Supplementing With Pterostilbene
If you want the health benefits of pterostilbene but aren’t sure you are getting enough in your normal diet, or you want a higher serving, a supplement is a great way to get you there. As mentioned, one study found that “diet-achievable” amounts of pterostilbene from blueberries can support brain health, but those studies have not shown that the amount of pterostilbene typically found in food is enough to elicit its other benefits. Pro tip: When looking for supplements, always make sure they’re plant-based and sourced from the highest-quality ingredients. Of course, a diverse diet full of brightly-colored fruits and vegetables is always an excellent idea! However, if you need an extra boost of antioxidant power, a supplement can help. Since this compound has an excellent safety record, through supplementation, you can safely consume larger servings than what you’d get in berries and other foods. Be sure to seek out the highest-quality supplements sourced from plants, and make sure it contains trans-pterostilbene.
Points to Remember
