Pterostilbene: Benefits, Side Effects, and Research

Pterostilbene is a popular supplement, especially within the longevity community. Perhaps most associated with blueberries which contain this substance, we take a look at its potential benefits.

What is Pterostilbene?

Pterostilbene (trans-3,5-dimethoxy-4-hydroxystilbene) is a naturally occurring polyphenol, a type of molecule that occurs in plants. Langcake and Pryce first discovered it in 1977. Its potential health benefits have been the focus of research in recent years [1]. 

Researchers have classed pterostilbene as a stilbenoid. Sharing a similar chemical structure to resveratrol, another popular dietary supplement. This has led to some people suggesting that it may be a “better resveratrol”.

In the plant kingdom, various compounds play crucial roles in their survival and health. One critical function compounds like Pterostilbene serve is in a defensive antimicrobial role. 

Certain substances made by plants help protect them from many microbial threats, like bacteria, fungi, and viruses. These microorganisms can harm a plant’s health. They may cause diseases that slow growth, lower yield, or even kill the plant.

To combat these threats, plants have developed advanced defensive measures. These often include making secondary metabolites. These are organic compounds that do not directly help with the plant’s growth, development, or reproduction. 

Instead they exhibit antimicrobial properties, effectively inhibiting the growth of harmful pathogens. For example, compounds like phenolics, alkaloids, and terpenoids can disrupt microbial cell walls. They can also interfere with metabolic processes and hinder the replication of viral particles.

In addition, these compounds frequently serve an antioxidative role as well. Oxidative stress can occur in plants due to various environmental factors such as UV radiation, pollution, and temperature extremes. 

This stress can cause the production of reactive oxygen species (ROS). These ROS can harm cellular components like lipids, proteins, and DNA. To mitigate this damage, plants produce antioxidants—substances that neutralize ROS and help maintain cellular integrity.

This dual role of compounds such as pterostilbene is important for plant health. They help plants fight off pathogens and protect against ROS damage. This contributes to the resilience of individual plants and ecosystems.

Understanding these mechanisms has potential implications for human health and longevity. 

What foods are high in pterostilbene?

Of the foods most commonly associated with Pterostilbene, the blueberry is the first thing most people think of. Pterostilbene is the main antioxidant component of blueberries. 

The estimated content per blueberry varies between 99 ng to 520 ng, depending on the type of blueberry [2-3]. To put this into perspective, an average blueberry punnet weighs around 340 grams.

If you ate the entire punnet, the total amount of pterostilbene you would get is only 0.03 to 0.18 mg. Based on the dose used in limited human studies of 100mg a day, that would be a huge amount of blueberries a day!

While pterostilbene is most commonly associated with blueberries, there are several other foods that also contain this beneficial compound. Here’s a more detailed look at these foods:

Almonds: They are not only a rich source of healthy fats and protein but also contain pterostilbene. This nut is known for its heart-healthy benefits, including lowering cholesterol levels and improving cardiovascular health. Almonds are packed with vitamins and minerals, making them a nutritious snack.

Grape Leaves: Often used in Mediterranean cuisine, are another source of pterostilbene. These leaves are typically used to wrap various fillings, such as rice and meat, in dishes like dolmas. Beyond their culinary uses, grape leaves also offer a variety of nutrients, including vitamins A and C.

Cranberries: These tart berries are high in antioxidants, which may help prevent urinary tract infections. Cranberries can be enjoyed in various forms, including fresh, dried, or as a juice.

Lingonberries: These small, red berries resemble cranberries and are commonly found in nordic cuisine. They are rich in vitamins, minerals, and antioxidants, including pterostilbene. Lingonberries have been traditionally used for their medicinal properties. Their tart flavor makes them a popular addition to jams, sauces, and desserts.

Bilberries: Closely related to blueberries and are known for their deep blue color and rich nutrient profile. These berries have been studied for their potential health benefits, particularly in improving vision and supporting cardiovascular health. Bilberries contain pterostilbene as well as a variety of other antioxidants.

Huckleberries: These are another type of small berry native to North America. They are similar in appearance to blueberries and are rich in various antioxidants, including pterostilbene. Huckleberries are versatile and can be used in pies, jams, and other desserts, or enjoyed fresh as a nutritious snack.

Peanuts: Legumes are often grouped with nuts due to their similar nutritional profile. They contain pterostilbene along with healthy fats, protein, and fiber. Peanuts are a great source of energy and can help support heart health. Whether eaten raw, roasted, or as peanut butter, they offer a delicious way to incorporate pterostilbene into your diet.

Including a variety of these foods into your diet can help you obtain some pterostilbene. Each of these foods not only provides pterostilbene but other vitamins, minerals, and antioxidants.

It is also present in a number of plants used in folk medicine. Pterocarpus marsupium, known as Malabar kino contains it. Pterocarpus santalinus, the red sandalwood, is also a known source. The bark of the African Guibourtia tessmannii tree is often used in traditional medicine and contains pterostilbene.

Of course, there are pterostilbene supplements available for those wanting to add more to their diet. The dosages of these supplements range from 50 mg to 1,000 mg per capsule.

Which is better, resveratrol or pterostilbene?

Pterostilbene has better bioavailability than resveratrol and other stilbenes due to the presence of two methoxy groups. This allows increased lipophilic and oral absorption [4]. 

In animal studies, pterostilbene was shown to have 80% bioavailability. This is a stark contrast to just 20% for resveratrol, suggesting that it is a superior choice [5].

The data on pterostilbene looks good so far. However, it has much less research than resveratrol.

Potential pterostilbene benefits

Many studies have shown that pterostilbene has antioxidant, anti-inflammatory, and anti-cancer properties. This helps healthy cells work better and stops cancer cells from growing [7-9].

Pterostilbene has been implicated in cardiovascular health. One study showed it has a protective effect against heart disease [10]. Another suggested it helps fight the effects of oxidized low-density lipoprotein on blood vessel cells [11-12]. It may prove useful against cardiovascular disease.

It has also demonstrated potential utility in treating ischemia-reperfusion injury [13]. This is tissue damage caused when blood supply returns to tissue previously cut off from circulation.

Studies have also shown the potential of pterostilbene in relation to neurodegenerative conditions such as Alzheimer’s disease. A study on rapidly aging mice found that pterostilbene, even in small doses, greatly improves cognitive ability [14].

Another study suggests that pterostilbene improves brain plasticity and related cognitive and motor functions. Rats that received pterostilbene did better in cognitive tests [15]. Future research may determine whether it could be used to combat cognitive decline in older adults.

Pterostilbene is a powerful anti-inflammatory. It can suppress NF-Kb, a protein complex. This complex controls DNA transcription, cytokine production, and cell survival [16].

A recent study showed that pterostilbene can potentially treat severe acute pancreatitis. It reduces serum levels of inflammatory TNF-a, IL-1b, and NF-kB which reduces reactive oxygen species (ROS). ROS are a subset of free radicals that contain oxygen. A build up of ROS in cells can cause damage to DNA, RNA, and proteins, and may cause cell death.

Pterostilbene also has some data that suggests it might be useful for treating arthritis. Given its anti-inflammatory properties, this is hardly a surprise. Research on arthritis is currently limited. However, a study with rats suggested some possible treatments for this condition [17].

Pterostilbene influences energy metabolism

While not unique to pterostilbene but important to mention, pterostilbene activates AMP-activated protein kinase (AMPK), a master regulator of cellular energy homeostasis. 

AMPK is one of two catabolic signaling systems. The other system is sirtuins. These two systems work together in a feedback loop and signal when nutrients are scarce [18]. These systems are part of our energy metabolism and its disruption is one of the reasons we age.

Increasing these two pathways favors health and longevity. In combination, AMPK and sirtuins sense low energy states by detecting high AMP levels and high NAD+ levels, respectively.

AMPK activation has a number of positive effects on metabolism as well as autophagy [19]. It has been shown to influence lifespan in mice that were given metformin. Even better, AMPK even inhibits the mTOR signaling pathway, which increases autophagy [20-21].

Finally, pterostilbene also increases the activity of sirtuins. These are best known for their pro-longevity effects in dietary restriction experiments in various species [22-23]. 

Sirtuins adjust cellular metabolism based on nutrient availability. They regulate many metabolic functions, including DNA repair, genomic stability, inflammatory response, programmed cell death, cell cycle, and mitochondrial functions.

Pterostilbene side effects

Pterostilbene is considered safe, and no adverse effects have been reported up to a dose of 250 mg per day. However, it is important to note that individual responses to pterostilbene can vary. 

Some users have reported experiencing an increase in low-density lipoprotein (LDL) cholesterol levels while taking pterostilbene supplements. LDL cholesterol is often referred to as “bad” cholesterol, as elevated levels can contribute to cardiovascular issues. This highlights the need for individuals considering pterostilbene supplements to monitor their cholesterol levels. They should talk to a healthcare professional, especially if they have existing health issues or concerns about their heart.

Furthermore, because pterostilbene is commonly found in various foods, dietary levels of this compound are generally considered safe. Eating these foods can give you pterostilbene and many other important nutrients and vitamins.

Generally speaking, pterostilbene can be viewed as a safe and beneficial compound. But individuals should be mindful of their unique responses to it, particularly regarding cholesterol levels. Eating foods that are high in pterostilbene can be a safe and healthy way to enjoy its benefits.

Finally, pterostilbene has fewer human studies than resveratrol. It might also interact with other medications in unforeseen ways. Caution is advised at the significantly higher

doses provided by supplements, as these greatly exceed typical dietary intake. If you decide to take it and experience any adverse effects, cease taking it immediately and consult your doctor.

Disclaimer

This article is only a very brief summary and is not intended as an exhaustive guide. It is based on the interpretation of research data, which is speculative by nature. This article is not a substitute for consulting your physician about which supplements may or may not be right for you. We do not endorse supplement use or any product or supplement vendor.

Literature

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