Two plant stilbenes, very different evidence bases.
TL;DR: Resveratrol has far more human clinical data than pterostilbene, but its bioavailability is poor. Pterostilbene is better absorbed and may last longer in the body, yet robust human longevity trials are lacking. Neither has been proven to extend human lifespan.
Both are polyphenolic stilbenes found in grapes, berries and peanuts. Resveratrol attracted global attention after Sinclair and colleagues' work on sirtuin activation and the "red wine paradox." Pterostilbene is a methylated analogue found mainly in blueberries; it is structurally similar but has two methoxy groups that improve fat solubility and oral uptake.
In the UK they are sold as food supplements, not medicines. That means they cannot legally be marketed with disease-treatment claims.
Resveratrol's biggest weakness is rapid metabolism. After oral dosing, most resveratrol is quickly converted to resveratrol glucuronides and sulphates, leaving very low free-resveratrol concentrations in plasma (Walle et al., 2004). Formulations that combine resveratrol with piperine (black pepper extract) or use micronisation can increase bioavailability, but the absolute amount that reaches tissues remains modest.
Pterostilbene has two methoxy groups that block some of this rapid conjugation. Pharmacokinetic studies suggest pterostilbene has higher oral bioavailability and a longer half-life than resveratrol. However, this advantage has not yet translated into clear superiority in human outcomes trials.
| Feature | Resveratrol | Pterostilbene |
|---|---|---|
| Natural source | Grapes, red wine, peanuts | Blueberries, grapes |
| Oral bioavailability | Low (<1% free form) | Higher (~80% in some estimates) |
| Human trial volume | Moderate | Small |
| Common trial dose | 150–1,000 mg/day | 50–250 mg/day |
| UK regulatory status | Food supplement | Food supplement |
| Longevity evidence | None in humans | None in humans |
Common side effects for both compounds include gastrointestinal upset, headache and diarrhoea, usually at higher doses. Resveratrol may inhibit or induce certain cytochrome P450 enzymes, so people taking anticoagulants, antiplatelets, statins or other prescription drugs should speak to a clinician before using it. Pterostilbene has less interaction data but should be treated cautiously for the same reason.
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These sources are referenced inline throughout the article and listed below for full transparency.
"Resveratrol improves health and survival of mice on a high-calorie diet." Landmark mouse study that sparked resveratrol interest.
View DOI"High absorption but very low bioavailability of oral resveratrol in humans." Pharmacokinetic study showing rapid conjugation.
View DOI"Impact of pterostilbene on metabolic parameters in humans." Pilot trial reporting cholesterol effects of pterostilbene.
View DOI"Resveratrol supplementation improves glycaemic control in type 2 diabetes." Randomised trial showing modest HbA1c improvement.
View DOI"Pharmacokinetics and tissue distribution of pterostilbene in mice and humans." Demonstrates higher bioavailability than resveratrol.
View DOINo. Human lifespan trials have not been completed for resveratrol. Animal studies show benefits under certain conditions, but translation to humans remains uncertain.
Pterostilbene is a methylated derivative of resveratrol found in blueberries and grapes. It is more lipophilic and has higher oral bioavailability than resveratrol, but human clinical data are far more limited.
Human studies commonly use 150–1,000 mg/day. Cardiovascular trials often use 100–500 mg/day. Higher doses may cause gastrointestinal side effects.
Yes. Both are sold as food supplements in the UK. Look for third-party testing, trans-resveratrol on the label, and a UK-registered seller. They are not medicines and cannot treat disease.
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