Supplement
Pterostilbene
Resveratrol's better-absorbed cousin; the human record is still thin.
Pterostilbene is a stilbene polyphenol found in blueberries and grapes, chemically similar to resveratrol but with two methoxy groups replacing hydroxyl groups. We grade Pterostilbene C on evidence and C- for worth-it at about $15-30 per month.
Evidence
Worth it
Typical cost: $15-30/month
What it does
Pterostilbene is a stilbene polyphenol found in blueberries and grapes, chemically similar to resveratrol but with two methoxy groups replacing hydroxyl groups. That small structural difference makes it more lipophilic, giving it higher oral bioavailability and a longer half-life than resveratrol in pharmacokinetic studies.
What the research says
Improves cardiometabolic markers in humans
Evidence: emerging. Small RCTs (typically under 100 participants, 6 to 8 weeks) have tested 50 to 250 mg/day. Some reported modest blood pressure reductions, but one study noted LDL cholesterol increases at higher doses. No trial has tested hard cardiovascular outcomes.
Protects against cognitive decline
Evidence: weak. No published human RCT has tested pterostilbene against cognitive outcomes. The entire case is animal and cell work, including recent mouse muscle-cell findings on fat metabolism that have not been tested in living animals, let alone humans.
Extends lifespan or healthspan
Evidence: weak. No human longevity data exist. Animal lifespan data are sparse compared to the resveratrol literature, which itself failed to translate to humans.
It genuinely is better absorbed than resveratrol, which is a real pharmacokinetic advantage. But the human trial record is a handful of small, short studies with mixed signals, including an LDL increase that deserves attention. C reflects an interesting molecule with an unproven human record.
What the experts say
Every position links to its source. We include skeptics alongside supporters.
David Sinclair
Has discussed stilbenes including resveratrol extensively; specific position on pterostilbene as a resveratrol alternative not verified.
Is it worth it?
Evidence (C) sits below the leaderboard floor, so the worth-it grade is capped at C+ however inexpensive it is. About $22.5 a month at a common dose. Derived from the October 2026 worth-it model.
Typical cost
$15-30/month
Common form, not a brand recommendation
Dosage contextemerging
Trials have used 50 to 250 mg/day. No established optimal dose. Higher doses were associated with the LDL increase.
Safety notes
Generally well tolerated up to 250 mg/day for 8 weeks in trials, but long-term safety data are lacking. The LDL cholesterol increase seen in one trial is a real flag. May interact with blood thinners and blood pressure medications. Discuss with a clinician.
Longevity Lab Report
Pterostilbene news, graded when it happens.
The grade on this page stays free. The reporting goes further in the email: new studies, dose debates, and expert shifts on pterostilbene, including stories that never get posted here.
Frequently asked questions
Is Pterostilbene safe?
Generally well tolerated up to 250 mg/day for 8 weeks in trials, but long-term safety data are lacking. The LDL cholesterol increase seen in one trial is a real flag. May interact with blood thinners and blood pressure medications. Discuss with a clinician.
What is the right dose of Pterostilbene?
Trials have used 50 to 250 mg/day. No established optimal dose. Higher doses were associated with the LDL increase.
Is Pterostilbene worth taking?
We grade Pterostilbene C- for worth-it at a typical cost of $15-30 per month. Evidence (C) sits below the leaderboard floor, so the worth-it grade is capped at C+ however inexpensive it is. About $22.5 a month at a common dose. Derived from the October 2026 worth-it model.
Changelog
Last updated 2026-10-17
- 2026-10-16|New DRAFT entry, batch 4.
- 2026-10-17|Worth-it grade derived from the October 2026 worth-it model (same gated model as the leaderboard); applicability recorded for all records.