Pterostilbene Supplements UK 2026: Evidence, Dose & Safety

TL;DR

Pterostilbene is a polyphenol in the same stilbene family as resveratrol, found mainly in blueberries and grapes. It is more lipid-soluble and better absorbed than resveratrol, and it activates similar pathways (sirtuins, AMPK). However, human longevity trials are almost non-existent. Most evidence comes from cells, animals and small pharmacokinetic studies. UK supplements typically provide 50–150mg/day; human safety data exist up to 250mg/day.

1. What Is Pterostilbene?

Pterostilbene (trans-3,5-dimethoxy-4'-hydroxystilbene) is a natural compound produced by a handful of plants, especially blueberries (Vaccinium species) and the heartwood of the Indian kino tree (Pterocarpus marsupium). It shares a backbone with resveratrol but has two extra methoxy groups, making it more lipophilic and orally bioavailable.

In preclinical models pterostilbene has been reported to activate SIRT1, up-regulate antioxidant defences, improve insulin sensitivity, reduce inflammation markers and improve cognitive function in aged rodents. These findings sparked interest in using it as a longevity supplement, but translation to humans remains unproven.

2. Pterostilbene vs Resveratrol

For a deeper comparison, see our resveratrol vs pterostilbene guide.

3. What Does the Research Say?

• Metabolic health: Small human and animal studies suggest pterostilbene may modestly improve cholesterol and glucose markers, particularly in people with metabolic dysregulation, but findings are inconsistent.
• Cognitive ageing: Rodent studies report memory and motor benefits in aged animals, linked to reduced oxidative stress and improved mitochondrial function. Human cognitive trials are lacking.
• Inflammation: Cell studies show reductions in NF-κB and inflammatory cytokines. Human confirmation is limited.
• Cancer caution: Some cancer cell studies show anti-proliferative effects, while others raise theoretical concerns about interactions. Anyone with a history of hormone-sensitive cancer should avoid pterostilbene until more is known.

No human randomised trial has tested whether pterostilbene extends lifespan. All longevity claims are extrapolated from animal and cell work.

4. Dose and How to Use

Human safety studies have used 100–250mg/day of trans-pterostilbene, usually in a single dose. UK supplements commonly contain 50–150mg per capsule, often combined with resveratrol or other polyphenols. Because the optimal longevity dose is unknown, start at the lower end of the marketed range and reassess after 8–12 weeks.

Pterostilbene is fat-soluble; taking it with a meal containing some fat may improve absorption.

5. What to Look for in a UK Supplement

• Stated trans-pterostilbene content: Look for the actual pterostilbene dose, not just a "proprietary blend."
• Third-party testing: A certificate of analysis (COA) or GMP registration is a minimum.
• Avoid disease claims: UK law prohibits food supplements from claiming to treat, prevent or cure disease.
• Consider combinations: Some products pair pterostilbene with resveratrol, quercetin or NMN; these are marketing choices, not evidence that the combination is superior.

6. FAQ