In the quest for optimal health and longevity, researchers have uncovered a fascinating compound known as pterostilbene. Derived from plants, pterostilbene is a potent polyphenol [1] (a sub type of anti-oxidants) that has been gaining attention for its potential health benefits. In this comprehensive guide, we will explore the various aspects of pterostilbene, including its origins, sources, and the exciting potential it holds for improving human health. So, let's dive in and discover the power of pterostilbene!
What is Pterostilbene?
Pterostilbene, [2] scientifically known as trans-3,5-dimethoxy-4-hydroxystilbene, is a naturally occurring polyphenol found in various plant species. It belongs to the stilbene group of compounds and is structurally similar to another well-known polyphenol, resveratrol. [3] Pterostilbene has been studied for its antioxidant properties [4] and potential health benefits.
While pterostilbene shares similarities with resveratrol, it is believed to have superior bioavailability and absorption due to its unique chemical structure. [5] Although as it stands it is much less well studied than it’s counterpart.
In theory this enhanced bioavailability allows pterostilbene to exert its effects more effectively in the body, making it a promising compound for improving overall health and well-being.
The Problem With Pterosilbene
The main issue with Pterosilbene is that most of the trials are on animal models at the moment, and most of these don't tend to translate well into humans. However, seeing as the action is very similar to resveratrol there's a reasonable chance these will be one of a few supplements that do in fact pass over into human studies later. That said this should be taken into consideration when reviewing this article as most of the sources are animal study based.
Sources of Pterostilbene
Pterostilbene is naturally found in several plant sources, with varying concentrations depending on the species. One of the most well-known sources of pterostilbene is blueberries. [6] These small, vibrant berries contain significant levels of pterostilbene, making them a delicious and nutritious option for incorporating this compound into your diet. Other plant sources of pterostilbene include almonds, grape leaves and vines, cranberries.
Pterostilbene Benefits
Potent Antioxidant Activity of Pterostilbene
One of the most notable benefits of pterostilbene is its powerful antioxidant activity. Like other polyphenols, pterostilbene helps to neutralize harmful free radicals in the body, protecting cells from oxidative damage. [7] Oxidative stress is a significant contributor to aging and various chronic diseases, and the antioxidant properties of pterostilbene may help combat these detrimental effects. [8]
Pterostilbene Anti-Inflammatory Effects
Inflammation is a natural response by the body to injury or infection. However, chronic inflammation can lead to the development of various diseases, including cardiovascular disease, diabetes, and cancer. Pterostilbene has been shown to possess anti-inflammatory properties, [9] inhibiting the activity of inflammatory signaling molecules such as nitric oxide and cyclooxygenase. [10] By reducing inflammation, pterostilbene may help prevent or alleviate the symptoms of inflammatory conditions. Whilst the research is still early, considering the similar compound resveratrol has this effect, it looks positive for pterostilbene. [11]
Cognitive Function and Neuroprotection
Pterostilbene has shown promising effects on cognitive function and neuroprotection. Research on animal models has revealed that even low doses of pterostilbene can significantly improve cognitive abilities and enhance neural plasticity. [12] These findings suggest that pterostilbene may hold potential for the prevention or treatment of neurodegenerative conditions such as Alzheimer's disease. [13] it also has been indicated that pterostilbene and resveratrol work well together increasing efficacy. [14] It should also be noted that a lot of trials have been done on anti oxidant related diets and have shown some positive results in the neuroprotection field.
Cardiovascular Health
Studies have suggested that pterostilbene may have significant benefits for cardiovascular health. Research has shown that pterostilbene has a protective effect against atherosclerosis, a condition characterized by the buildup of plaque in the arteries. [15] Additionally, pterostilbene has been found to improve aspects of autophagy, a cellular process involved in the removal of damaged proteins and organelles, which may further contribute to cardiovascular health. [16]
Energy Metabolism and Longevity
Pterostilbene has been found to influence energy metabolism and promote longevity. It activates AMP-activated protein kinase (AMPK), [17] a master regulator of cellular energy homeostasis. AMPK plays a crucial role in maintaining energy balance and has been linked to improved metabolic health and increased lifespan in various studies. By activating AMPK, pterostilbene may support overall energy metabolism and contribute to longevity.
How to Incorporate Pterostilbene into Your Routine
While pterostilbene can be obtained naturally from food sources like blueberries, achieving the levels of pterostilbene found in dietary supplements would require consuming an impractical amount of these foods. Therefore, many individuals opt for pterostilbene supplements to ensure an adequate intake.
What About Pterostilbene Supplements?
Pterostilbene supplements are available in capsule form, with dosages ranging from 50 mg to 1,000 mg per capsule. Although it seems that the 50mg are none functional, and usually only included so that manufacturers of combined supplements can claim the health benefits of pterostilbene in a misleading manner. It has been trialled and confirmed to be safe at doses of 250mg [18]
So, What Is A Good Pterosilbene Dosage?
As none of the trials we've referenced have shown impact on humans there is currently no recommended dosage for Pterosilbene.
We should however note that the rat and mice models generally used 20-40mg per lb of body weight as a minmum. [4] Meaning that despite it's increased bioavailability it is likely that doses would need to be higher than resveratrol to be effective.
Pterostilbene Side Effects
Pterostilbene is generally considered safe for consumption, with no reported adverse effects at doses up to 250 mg per day. However, it is essential to note that pterostilbene has fewer human studies compared to resveratrol, and potential interactions with medications are not yet fully understood. Caution is advised when taking supplements with higher doses as they exceed typical dietary intake. If you experience any adverse effects, discontinue use and consult with your healthcare provider.
What Is Pterostilbene Conclusion
Pterostilbene, is a polyphenol found in various plant sources, it could hold immense potential for improving health and longevity. With its antioxidant, anti-inflammatory, and neuroprotective properties, pterostilbene offers a range of benefits for overall well-being. However, as almost all studies so far have been on animal models, further research is needed to fully understand its mechanisms and effects in humans. As the effects and mechanisms are similar to resveratrol, for most people looking at dietary supplements resveratrol would be a better choice as we have information on the dosage and effects from human trials.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160559/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9571692/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164842/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649683/
5 - https://pubmed.ncbi.nlm.nih.gov/18551458/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9947231/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5055983/
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/
9 - https://pubmed.ncbi.nlm.nih.gov/32064876/
10 - https://pubmed.ncbi.nlm.nih.gov/18551458/
11 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796143/
12 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9047953/
13 - https://pubmed.ncbi.nlm.nih.gov/21982274/
14 - https://pubmed.ncbi.nlm.nih.gov/29210129/
15 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6909712/
16 - https://pubmed.ncbi.nlm.nih.gov/32125846/
17 - https://pubmed.ncbi.nlm.nih.gov/29524400/
18 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575612/
