What does pterostilbene do for the body? This natural compound found in blueberries shows an impressive 80% bioavailability compared to its prominent cousin resveratrol at only 20%. The huge difference makes pterostilbene more likely to work for supporting health and longevity.
Let’s look at practical aspects of pterostilbene supplements, food sources and latest research findings about its role in a longer, healthier life.
How does pterostilbene benefit the human body?
Pterostilbene supports the body by acting as a powerful antioxidant and anti-inflammatory compound. Tt helps protect cells from oxidative stress, which contributes to aging and chronic disease.
Studies suggest pterostilbene may improve brain function, support heart health, regulate blood sugar and enhance cellular defenses. It also activates longevity related pathways like sirtuins, potentially slowing biological aging. Because it’s more bioavailable than resveratrol, pterostilbene may offer stronger and longer-lasting effects with lower doses.
What is pterostilbene?
Pterostilbene is a natural compound with the chemical formula C16H16O3. Scientists first found it in 1940 in sandalwood (Pterocarpus santalinus). Since then, pterostilbene has caught the attention of researchers who study longevity because of its amazing biological properties.
A natural polyphenol in the stilbene family
Pterostilbene belongs to the stilbene family, a special group of polyphenolic compounds that share a basic chemical structure called 1,2-diphenylethylene. Plants make pterostilbene as a defense mechanism. It acts as a protective phytoalexin that helps plants deal with tough conditions like UV radiation, drought, temperature changes and fungal attacks. These plant-protecting properties might benefit human health too.
Found in blueberries and other plants
Blueberries stand out as the best-known source of pterostilbene. They contain between 99 to 520 nanograms per gram, depending on which variety we look at. We can also find pterostilbene in several other natural sources:
- Vaccinium berries (including bilberries and deerberries);
- Grapes and grape vines;
- Peanuts;
- Pterocarpus marsupium (Indian kino);
- Red sandalwood;
- Almonds.
The heartwood of Pterocarpus species has high amounts of pterostilbene, which helps make the wood last longer. People have used these plants in traditional Ayurvedic medicine for hundreds of years to treat various health issues.
Structurally similar to resveratrol but more bioavailable
Pterostilbene looks a lot like resveratrol in its structure, but some key differences make it potentially better for human health. Both compounds are stilbenoids, but pterostilbene has two methoxy groups (-OCH3) at positions C3 and C5, while resveratrol has three hydroxyl groups.
This small structural change makes a big difference in how well the body absorbs it. Animal studies showed that pterostilbene has 80% bioavailability, while resveratrol only has 20%.
Pterostilbene works better because it’s more fat-loving, which helps it pass through cell membranes and get absorbed more easily. This means pterostilbene reaches higher levels in the blood and moves through biological barriers better than resveratrol.
Key benefits of pterostilbene for the body
Research shows pterostilbene provides multiple health benefits through its unique biological properties and works better than similar compounds in the body.
Antioxidant protection against cellular damage
Pterostilbene works as a powerful antioxidant in two ways. It directly fights harmful reactive oxygen species (ROS) like hydrogen peroxide and superoxide anion that can damage cells and lead to chronic diseases. The compound also helps improve the body’s natural antioxidant defenses by increasing important enzymes including superoxide dismutase (SOD), glutathione peroxidase (GPx) and catalase.
Studies of diabetic rats showed pterostilbene at 40 mg/kg over six weeks fought free radicals well and reduced oxidative stress by a lot. The compound activates the Nrf2 signaling pathway that helps cells resist oxidants.
Anti-inflammatory effects on chronic conditions
Pterostilbene helps alleviate inflammation by lowering inflammatory markers, especially tumor necrosis factor-alpha (TNF-α) and stops NF-κB activation, a vital trigger of inflammation. Animal studies prove it reduces swelling, inflammatory cell buildup and cytokine production.
Rat studies of brain ischemia showed pterostilbene treatment lowered pro-inflammatory cytokines by a lot, including TNF-α (from 41.34 to 10.34 pg/mg), IL-1β (from 14.37 to 5.23 pg/mg) and IL-6 (from 41.45 to 17.04 pg/mg). It also increased anti-inflammatory IL-10 (from 9.89 to 28.34 pg/mg).
Support for brain health and cognitive function
Pterostilbene protects the brain well because it can cross the blood-brain barrier easily. The brain stays protected from oxidative stress caused by mitochondrial problems and high glucose levels.
Research on aging brains reveals pterostilbene increases peroxisome proliferator-activated receptor (PPAR)-α expression, showing its strength in helping cognitive function and cell stress response. Brain inflammation decreases when it stops microglial cells from activating.
Cardiometabolic improvements in cholesterol and glucose
Our heart and metabolism benefit from pterostilbene. Diabetic studies show it reduces basic glucose levels and helps control blood sugar better. The compound also protects against atherosclerosis by controlling vascular smooth muscle cells and vascular endothelial cells.
Potential anti-aging effects via sirtuin activation
At a molecular level, pterostilbene turns on sirtuins, mainly SIRT1 and SIRT3. These activated sirtuins help mitochondria work better and stay balanced, which might help us live longer. When combined with mitochondrial cofactors, pterostilbene activates SIRT3 and triggers protective responses in mitochondria.
Studies suggest pterostilbene helps animals live longer through its brain and heart-protecting properties. It also works by activating AMPK, which helps control cell energy and metabolism.
How pterostilbene works at the cellular level
The molecular mechanisms of pterostilbene explain its powerful biological effects. This compound works through several pathways at the cellular level that contribute to its health benefits.
Improves antioxidant enzyme activity (SOD, GPx, catalase)
Pterostilbene strengthens the body’s natural defense system by increasing important antioxidant enzymes. Research models show it increases superoxide dismutase (SOD), catalase (CAT) and glutathione peroxidase (GPx) activity by a lot. These enzymes are the foundations of cellular defense against oxidative damage. To name just one example, SOD2, which helps reduce mitochondrial ROS buildup, showed higher expression in pterostilbene-treated endothelial cells under high glucose conditions. Higher doses of pterostilbene lead to stronger enzyme activation.
Reduces oxidative stress and ROS production
Pterostilbene eliminates reactive oxygen species (ROS) while boosting enzymatic defenses. Its 4′-hydroxyl group neutralizes free radicals effectively, including superoxide, hydroxyl radicals and hydrogen peroxide. Pterostilbene noticeably reduces ROS generation in human retinal endothelial cells exposed to high glucose. The compound also protects cardiac cells by lowering ROS levels and maintaining mitochondrial membrane potential. This two-pronged approach makes pterostilbene particularly good at curbing oxidative stress.
Activates AMPK and SIRT1 for metabolic regulation
Pterostilbene’s cellular effects largely come from activating adenosine monophosphate-activated protein kinase (AMPK) and silent information regulator 1 (SIRT1). Research shows pterostilbene increases AMPK phosphorylation based on dosage. The compound also boosts SIRT1 expression and activity. Heart cells treated with pterostilbene showed recovery from doxorubicin-induced SIRT1 reduction. AMPK/SIRT1 activation plays a vital role in metabolic regulation by influencing PGC1α, which controls mitochondrial biogenesis and energy metabolism.
Modulates gene expression through Nrf2 signaling
Nuclear factor erythroid 2-related factor 2 (Nrf2) is another key pathway for pterostilbene’s effects. Nrf2 stays bound to Keap1 in the cytoplasm under normal conditions. Pterostilbene breaks this bond, letting Nrf2 move to the nucleus. Nrf2 then attaches to antioxidant response elements (AREs) and activates cellular defense genes. Pterostilbene increases expression of Nrf2 targets like NQO1, SOD2, CAT and HO-1. It also lowers DNA methyltransferase (DNMT) expression, which reduces gene promoter methylation and further promotes Nrf2 activation.
Using pterostilbene as a supplement
Pterostilbene offers impressive health benefits. We’ll need to think over both food sources and supplements based on how well our body absorbs it, the right dose and our health needs.
Natural food sources vs. supplement forms
Blueberries are the main natural source of pterostilbene, with 99-520 nanograms per gram varying by type. We can also find it in cranberries, bilberries, lingonberries, huckleberries, grapes, peanuts and almonds. Notwithstanding that, getting enough through diet alone brings huge challenges. We’d need to eat about 3 kg of blueberries daily to get 100 mg of pterostilbene, which can get pricey and isn’t practical.
Supplement makers offer pterostilbene in capsules, tablets and powders.
Safety profile and possible side effects
Studies show pterostilbene is safe up to 250 mg daily. Mice showed no toxic effects even at high doses (3 g/kg body weight for 28 days). Most people handle it well, but watch for these side effects:
- Stomach discomfort;
- Changes in cholesterol (especially higher LDL);
- Blood pressure shifts;
- Headaches.
Adding grape extract might help reduce the LDL cholesterol increase that sometimes comes with pterostilbene.
Who might benefit from supplementation
People looking for anti-aging benefits might value pterostilbene supplements. Some groups should be careful though. Pregnant or nursing women should stay away from pterostilbene since we don’t have enough safety data. On top of that, people with liver or kidney conditions should check with their doctors first.
Watch out if we take blood thinners, cholesterol medications or diabetes drugs because they might interact. Our healthcare provider can help determine the right dose based on our health profile. Always talk to them before starting pterostilbene supplements.
Pterostilbene has emerged as a remarkable compound backed by solid scientific evidence that promotes cellular health and longevity. Its impressive 80% bioavailability beats resveratrol’s 20% by a lot, which makes it the quickest way to tap into potential health benefits. The compound stays active in the body longer and improves its protective effects. Current studies show that pterostilbene could be valuable in complete health strategies to extend healthspan.
