Pterostilbene: Benefits, Dose and Evidence Explained

Quick answer

Pterostilbene benefits, in short: Pterostilbene is a close chemical relative of resveratrol. The human evidence is small. In one 80-person trial, blood pressure fell but LDL (“bad”) cholesterol rose [1]. A trial that paired it with nicotinamide riboside found it was safe but did not improve muscle recovery [2]. We rate the evidence D: a handful of small, short human trials.

What is pterostilbene?

Pterostilbene is a polyphenol (a plant chemical) and an analog of resveratrol, which means it has a very similar structure [3]. Supplements usually sell it alone or mixed with other ingredients. People are interested in it because reviews of mostly lab data describe it as more stable in the body than resveratrol [4]. That has mostly been shown in animals, not in head-to-head human trials.

Pterostilbene benefits: what might it help with?

Possible benefit	Rating	In plain words
Blood pressure	Early	One 80-person trial in adults with raised cholesterol saw lower blood pressure at the higher dose over 6 to 8 weeks [1]
Cholesterol (LDL)	No clear benefit (caution)	LDL rose by about 17 mg/dL with pterostilbene alone in that trial [1]
Muscle recovery in older adults (with NR)	No clear benefit	No effect on recovery after muscle injury in a 32-person trial [2]
Blood microRNA levels	Early	A 30-man pilot saw changes in two microRNAs. What that means for health is unknown [3]
Living longer or “slowing aging”	Early	No human trial has tested this

Ratings describe how good the research is, not a promise that it will work for you.

What the research says

• 80 adults with raised cholesterol (6 to 8 weeks). People took pterostilbene 125 mg or 50 mg twice a day, 50 mg with grape extract twice a day, or a placebo. With pterostilbene alone, LDL rose by 17.1 mg/dL. This was not seen with the grape extract combination, and taking a cholesterol medicine seemed to dampen the rise. Blood pressure fell at the higher dose (about 8 mmHg systolic and 7 mmHg diastolic) [1]. PubMed · DOI
• 32 older adults, nicotinamide riboside plus pterostilbene. Daily 1,000 mg NR plus 200 mg pterostilbene was safe but did not improve muscle stem cells or other measures of recovery after an induced muscle injury. The funders were the Novo Nordisk Foundation and its research center [2]. PubMed · DOI
• 30 healthy men (12 weeks, pilot). Taking 10 or 100 mg a day, no adverse events were reported, and some blood microRNA levels rose in some people. The authors call it a pilot [3]. PubMed · DOI

The main limits: few trials, small groups, short durations, and different doses and products.

Pterostilbene vs resveratrol

Pterostilbene is often described as the “better absorbed” cousin. That comes from a rat study, where about 80% of pterostilbene and about 20% of resveratrol was bioavailable [5], and from a review of mostly lab data [4]. We found no head-to-head human trial, so we can’t say which is better. See our pterostilbene vs resveratrol comparison and the resveratrol entry. PubMed · DOI

Amounts and how people take it

These are amounts used in studies, not recommendations.

• Cholesterol trial: 50 mg or 125 mg twice a day for 6 to 8 weeks [1].
• Pilot in healthy men: 10 or 100 mg a day for 12 weeks [3].
• With NR: 200 mg a day of pterostilbene alongside 1,000 mg of NR [2].
• Timing and forms: the sources we checked don’t give a firm rule.

Side effects, interactions and who should check first

The main finding to know is the rise in LDL cholesterol seen with pterostilbene alone in one trial [1]. The other two trials reported it was safe or that no adverse events occurred [2][3], but they were small and short.

Who should check with a doctor or pharmacist first

Check with a doctor or pharmacist first if you:

• have high cholesterol or take cholesterol medicine, because LDL rose in one trial [1]
• take any regular medicine, especially for blood pressure, because blood pressure fell in that trial and we found no interaction data
• are pregnant or breastfeeding, or planning to be, because we found no safety data for this group
• are thinking of high doses or long-term use, where we have the least evidence

Where to buy

Look for the exact amount of pterostilbene in mg per serving, a stated third-party testing certificate you can check, and whether it is sold alone or as part of a blend. Work out the price per daily dose rather than comparing pack prices.

FAQ

What are the benefits of pterostilbene?

No clear health benefit has been shown yet. One 80-person trial saw lower blood pressure but higher LDL cholesterol [1], and a trial with NR found no help for muscle recovery [2]. We rate the evidence D, so it is early and uncertain.

Pterostilbene vs resveratrol: which is better?

Nobody can say yet. Rat data suggest pterostilbene is better absorbed [5], but we found no head-to-head human trial comparing the two. Each has only small or mixed human results, so absorption alone doesn’t tell you which gives more benefit.

What pterostilbene dosage do studies use?

Studies have used 50 or 125 mg twice a day for 6 to 8 weeks [1] and 10 or 100 mg a day for 12 weeks [3]. A trial with NR used 200 mg a day [2]. These are amounts used in studies, not recommendations.

Does pterostilbene have side effects?

In one trial, LDL cholesterol rose by about 17 mg/dL with pterostilbene alone [1]. Two other small trials reported it was safe or had no adverse events [2][3]. Ask a doctor or pharmacist first if you have high cholesterol or take medicine.

Related pages

• Resveratrol: the better-known relative
• Pterostilbene vs resveratrol
• NR (nicotinamide riboside): tested together with pterostilbene in one trial
• Our resveratrol buying guide
• All supplements A-Z

Talk to your doctor

This page is for general information and is not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant or breastfeeding, take any medicine, or have a health condition.

References

We cite only studies and official pages we checked against PubMed, the publisher or the agency’s own site. The A to E evidence grades are explained in our editorial policy. See also our medical disclaimer and affiliate disclosure.

1. Riche DM, Riche KD, Blackshear CT, et al. Pterostilbene on metabolic parameters: a randomized, double-blind, and placebo-controlled trial. Evid Based Complement Alternat Med. 2014. PubMed · DOI
2. Jensen JB, Dollerup OL, Møller AB, et al. A randomized placebo-controlled trial of nicotinamide riboside and pterostilbene supplementation in experimental muscle injury in elderly individuals. JCI Insight. 2022. PubMed · DOI
3. Otsuka K, Kuriki D, Kamachi K, et al. Analysis of the Effects of Short-Term Pterostilbene Intake on Healthy Participants: A Pilot Study. J Nutr Sci Vitaminol (Tokyo). 2025. PubMed · DOI
4. Wang P, Sang S. Metabolism and pharmacokinetics of resveratrol and pterostilbene. Biofactors. 2018. PubMed · DOI
5. Kapetanovic IM, Muzzio M, Huang Z, et al. Pharmacokinetics, oral bioavailability, and metabolic profile of resveratrol and its dimethylether analog, pterostilbene, in rats. Cancer Chemother Pharmacol. 2011. PubMed · DOI