Nootropic profile
Pterostilbene
Pterostilbene is a naturally occurring polyphenol closely related to resveratrol but with significantly better bioavailability. Found primarily in blueberries, it is a potent antioxidant and anti-inflammatory compound that supports brain health, memory, and cognitive longevity through multiple neuroprotective mechanisms.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Pterostilbene?
Pterostilbene (trans-3,5-dimethoxy-4-hydroxystilbene) is a stilbenoid polyphenol and a dimethylated analogue of resveratrol.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- Typical dose: 50-150 mg per day
- Clinical research dose: 100-250 mg per day in human trials
- For cognitive support: 50-100 mg taken 1-2 times daily
- With resveratrol: Some formulations combine pterostilbene (50 mg) with trans-resveratrol (250-500 mg) for synergistic effects
- Timing: Can be taken with or without food, though fat-containing meals may improve absorption of this lipophilic compound
Watch out for
- Side effects: Generally very well tolerated at recommended doses. Some reports of mild gastrointestinal discomfort.
- Cholesterol effects: One clinical trial noted a slight increase in LDL cholesterol at higher doses (250 mg/day) in some subjects. Monitor lipid panels if...
- Blood sugar: May lower blood sugar levels. Those on diabetes medications should monitor glucose levels and consult a doctor.
- Drug interactions: Potential interaction with blood thinners, diabetes medications, and drugs metabolised by cytochrome P450 enzymes. Consult a healthcare...
- Pregnancy: Insufficient safety data. Avoid supplemental doses during pregnancy and breastfeeding.
The science, if you're curious.
- Pterostilbene neutralises reactive oxygen species and upregulates endogenous antioxidant enzymes (SOD, catalase, glutathione peroxidase), protecting neurons...
- Like resveratrol, pterostilbene activates SIRT1 and other sirtuins - longevity-associated proteins involved in DNA repair, mitochondrial function, and...
- Inhibits NF-kB signalling and reduces production of pro-inflammatory cytokines (TNF-alpha, IL-6), countering chronic neuroinflammation that accelerates...
- Animal studies show pterostilbene can restore dopamine release and receptor sensitivity in ageing brains, supporting motivation, reward processing, and...
Where to find it
- Blueberries: The richest common dietary source, though concentrations are too low for therapeutic effect from diet alone (roughly 0.03 mg per cup)
- Grapes: Present in small amounts in grape skins and red wine
- Almonds: Contain trace amounts of pterostilbene
- Heartwood of Indian Kino tree: (Pterocarpus marsupium) - the botanical source that gives pterostilbene its name
- Supplements: Available as capsules, typically derived from synthetic production or concentrated plant extracts. pTeroPure is a commonly used branded ingredient in supplements.
Frequently asked
Pterostilbene is a naturally occurring polyphenol closely related to resveratrol but with significantly better bioavailability. Found primarily in blueberries, it is a potent antioxidant and anti-inflammatory compound that supports brain health, memory, and cognitive longevity through multiple neuroprotective mechanisms.
The main benefits people report from Pterostilbene are: Cognitive Enhancement, Energy, Focus, Longevity, Memory, Mood.
Typical dose: 50-150 mg per dayClinical research dose: 100-250 mg per day in human trialsFor cognitive support: 50-100 mg taken 1-2 times dailyWith resveratrol: Some formulations combine pterostilbene (50 mg) with trans-resveratrol (250-500 mg) for synergistic effectsTiming: Can be taken with or wit...
Side effects: Generally very well tolerated at recommended doses. Some reports of mild gastrointestinal discomfort.Cholesterol effects: One clinical trial noted a slight increase in LDL cholesterol at higher doses (250 mg/day) in some subjects. Monitor lipid panels if...Blood sugar: May lower blood...
Pterostilbene neutralises reactive oxygen species and upregulates endogenous antioxidant enzymes (SOD, catalase, glutathione peroxidase), protecting neurons...Like resveratrol, pterostilbene activates SIRT1 and other sirtuins - longevity-associated proteins involved in DNA repair, mitochondrial func...
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