If you’re at all concerned with your heart health, blood sugar or brain health, by now you’ve heard of resveratrol, the polyphenol found in blueberries, red wine and dark chocolate.

Well, I’d like to introduce you to resveratrol’s more powerful cousin, pterostilbene.

It’s found in a lot of the same foods, but it has some definite advantages when it comes to supporting your health you’ll want to know all about…

Pterostilbene: resveratrol’s first cousin

Pterostilbene is an antioxidant produced by plants to protect themselves against viruses, bacteria and fungi.

The molecular structures of resveratrol and pterostilbene are, not surprisingly, very similar. They’re like first cousins.

However, the pterostilbene molecule has two more connecting points. In practical terms, this means that it is more easily absorbed through the stomach lining and cell membranes, so it’s more bioavailable. And that means it’s more accessible to your body — and stays in your system longer.

Other polyphenols like curcumin also have powerful anti-inflammatory properties. But they have trouble getting out of the digestive tract and into your blood, where they’re needed to get to work.

Pterostilbene, on the other hand, passes easily across the blood-brain barrier.

7 health benefits of pterostilbene

1. Antioxidant effects. Pterostilbene has been shown to help reduce damage from free radicals. It’s appearing more and more that many of the other six potential health benefits of pterostilbene are related to its antioxidant effects.
2. Anti-inflammatory activity. Heart disease, diabetes, and cancer are just a few of the conditions associated with chronic inflammation. Pterostilbene inhibits the action of the inflammatory signaling molecules cyclooxygenase (COX) preventing it from building to excess levels that trigger inflammation.
3. Pain-relieving effects. Pterostilbene’s potential for offering pain relief has been demonstrated mainly in animal studies. Researchers are working to determine the dosage that would be both safe and high enough to decrease pain in humans.
4. Blood sugar balancing effects. Animal studies offer powerful evidence of this potential benefit. For example, when lab animals had all their dietary carbohydrates replaced with fructose (found in high-fructose corn syrup), pterostilbene was able to prevent any diabetic changes. It may be beneficial against insulin resistance.
5. Anti-obesity effects. The obesity epidemic is for real, and it’s looking like pterostilbene can help. Animal studies show that it can make white fat (the kind that causes obesity) behave more like brown fat (the kind that burns calories). And it can make brown fat burn even more calories.
6. Brain protecting effects. There’s still no cure for Alzheimer’s disease. But pterostilbene is among the natural substances that hold promise. One trial showed that it was able to reverse age-related cognitive decline in aged rats, as well as improve their memory. It’s thought that pterostilbene reduced the breakdown of acetylcholine, a key neurotransmitter that’s lost as cognitive decline and dementia occur.
7. Heart health benefits. Preliminary human trials point to the potential blood pressure-lowering effects of pterostilbene. With more research, it could take its place alongside other natural compounds already known for their heart benefits, such as CoQ10.

Sources of Pterostilbene

You can find pterostilbene in some of the same foods that contain resveratrol: blueberries, grapes (and red wine), cranberries, peanuts, and cocoa powder.

Pterostilbene is also available in supplement form. Be sure to follow manufacturer guidelines on dosing or talk to a healthcare practitioner if you have questions.

Pterostilbene doesn’t seem to have any negative side effects, other than upset stomach or headache — if you happen to be allergic to it. An analysis of safety from a human clinical trial with pterostilbene found no adverse drug reactions, but if you’re on medications and want to be sure, your pharmacist may be able to answer any questions.

Sources:

Pterostilbene: A Review on its Pharmacological Activities — Research Journal of Pharmacy and Technology

Independent information about pterostilbene — Pterostilbene.com

Analysis of Safety from a Human Clinical Trial with Pterostilbene — Journal of Toxicology