Pterostilbene is a natural compound found in various plants, belonging to a class of molecules known as stilbenoids. It shares a structural resemblance to resveratrol, another well-known compound, yet possesses distinct characteristics that influence its activity in the body. This compound is increasingly drawing significant scientific interest due to its potential health-supporting properties.
Defining Pterostilbene and Its Natural Sources
Pterostilbene is a stilbenoid and a type of natural phenol that functions as a phytoalexin in plants. Phytoalexins are antimicrobial compounds produced by plants as a defense mechanism against injury, fungal infections, and other environmental stressors. Blueberries are considered its primary dietary source, though the amount can vary depending on the berry type. Other natural sources include cranberries, grape leaves, peanuts, rhubarb, almonds, lingonberries, and mulberries. It is also present in the heartwood of certain trees like Pterocarpus marsupium, an Indian traditional medicine.
Pterostilbene’s Mechanisms and Health Benefits
Pterostilbene exhibits its effects primarily through its antioxidant and anti-inflammatory properties. As an antioxidant, it helps neutralize free radicals, which are unstable molecules that can cause cellular damage and contribute to oxidative stress. This action involves boosting the body’s own antioxidant enzymes and activating pathways crucial for cellular defense. The compound also demonstrates anti-inflammatory actions by modulating various signaling pathways, including the inhibition of NF-κB, a protein complex that orchestrates inflammatory responses. This modulation leads to a reduction in pro-inflammatory molecules like tumor necrosis factor-alpha (TNF-α) and interleukins, while also inhibiting enzymes such as COX-2.
Research suggests pterostilbene may support cognitive health by protecting neurons from oxidative damage and inflammation, potentially enhancing memory and learning. It has also shown promise in cardiovascular support by influencing blood pressure, improving lipid profiles, and helping to prevent atherosclerosis. In metabolic health, studies indicate its potential to improve insulin sensitivity and regulate blood sugar levels, which could be beneficial for conditions like diabetes. Pterostilbene is also being investigated for its cellular protective qualities, including anti-cancer effects and its role in cellular repair and DNA protection.
Pterostilbene Compared to Resveratrol
Pterostilbene and resveratrol are both stilbenoids, sharing a similar foundational chemical structure. A key difference lies in their molecular composition: pterostilbene contains two methoxy groups where resveratrol has hydroxyl groups. This structural variation significantly impacts how each compound behaves in the body. The presence of methoxy groups makes pterostilbene more lipophilic, meaning it is more fat-soluble than resveratrol.
This increased lipophilicity contributes to pterostilbene’s superior bioavailability, allowing it to be absorbed and utilized more effectively by the body. Studies indicate that pterostilbene can have an oral bioavailability ranging from 80% to 95%, significantly higher than resveratrol’s 20% to 29.8%. Pterostilbene also boasts a longer half-life in the bloodstream compared to resveratrol, remaining active in the body for a longer duration, with a reported half-life of approximately 105 minutes, in contrast to resveratrol’s 14 minutes. These pharmacokinetic advantages suggest that pterostilbene may offer more sustained effects and potentially greater potency at similar concentrations than its more widely known counterpart.
Supplementing with Pterostilbene: What to Know
There is currently no official recommended daily allowance for pterostilbene. However, human studies have generally found doses up to 250 mg per day to be safe, with typical research doses often ranging from 100 to 200 mg per day when taken alone. Pterostilbene supplements are commonly available in capsule, tablet, or powder forms.
While generally well-tolerated, some individuals have reported mild side effects such as digestive upset or headaches, particularly at higher doses. A notable consideration is the potential for pterostilbene to increase low-density lipoprotein (LDL) cholesterol levels in some people. This effect may be mitigated by co-supplementation with grape extract.
Potential interactions with certain medications exist, including blood thinners, blood pressure medications, and some drugs metabolized by liver enzymes. It may also interact with certain chemotherapy drugs and SSRIs. Due to the limited number of human studies, especially regarding long-term effects, it is advisable to consult a healthcare professional before starting any new supplement, particularly for those with existing health conditions or who are taking other medications.