Pterostilbene vs Resveratrol: Differences, Absorption and Taking Both

Pterostilbene and resveratrol are close cousins from the same plant polyphenol family, the stilbenes. The key difference is that pterostilbene carries two methoxy groups where resveratrol has hydroxyl groups, which makes it more fat-soluble and better absorbed: in a rat study, about 80 percent of an oral dose of pterostilbene reached the blood, compared with about 20 percent for resveratrol. Resveratrol has the larger body of human research, and many people take the two together in one daily routine.

Key Takeaways

• Pterostilbene is resveratrol's dimethylether relative: two methoxy groups make it more fat-soluble and increase oral absorption (McCormack and McFadden, 2013).
• Resveratrol is well absorbed in people, but the gut and liver convert most of it into sulfate and glucuronide forms, so little unchanged resveratrol reaches the blood (Walle et al., 2004).
• In a 26-week trial in 46 healthy older adults, 200 mg of resveratrol a day improved word recall after 30 minutes compared with placebo (Witte et al., 2014).
• In an 80-person safety trial lasting 6 to 8 weeks, the authors concluded pterostilbene is generally safe in humans at up to 250 mg a day (Riche et al., 2013).
• Taking both pairs resveratrol's human research with pterostilbene's better absorption, and they fit in the same morning dose.

What Are Pterostilbene and Resveratrol?

Both are stilbenes, a small family of plant polyphenols. Pterostilbene is resveratrol's dimethylether analog, which means they share the same backbone and differ only in two small side groups (Kapetanovic et al., 2011). Our resveratrol ingredient page and pterostilbene ingredient page explain where each one comes from.

Resveratrol is the better known of the two. It is found in the skins of grapes, in wine and grape juice, in peanuts, in cocoa and in berries such as blueberries, bilberries and cranberries. Food amounts are small: a cup of red grapes provides about 0.24 to 1.25 mg, and a 5-ounce glass of red wine averages about 0.3 mg (Linus Pauling Institute).

Pterostilbene is found mainly in blueberries, at roughly 99 to 520 nanograms per gram depending on the berry (McCormack and McFadden, 2013). That is far below a supplement amount, so people who want it in useful amounts take it as a supplement. Our pterostilbene benefits guide covers the ingredient on its own.

Pterostilbene vs Resveratrol at a Glance

	Pterostilbene	Resveratrol
Family	Stilbene	Stilbene
Structure	Two methoxy groups and one hydroxyl group	Three hydroxyl groups
Main food sources	Blueberries	Grape skins, wine, peanuts, cocoa, berries
Oral bioavailability in rats	About 80 percent	About 20 percent
Human research	Smaller; includes an 80-person safety trial	Larger; includes a 26-week memory trial in older adults
Amounts studied	100 mg and 250 mg a day, split into two doses	200 mg a day in the memory trial

Absorption: Why Two Methoxy Groups Matter

The biggest practical difference between the two is what happens after you swallow them.

Resveratrol is absorbed but changed quickly. In a study of 6 volunteers who took labeled resveratrol by mouth, at least 70 percent of the dose was absorbed. Very little of it stayed in its original form, though: the gut and liver rapidly attached sulfate and glucuronide groups, and most of the dose turned up as those converted forms. The authors identified this fast sulfate attachment as the main limit on how much unchanged resveratrol is available (Walle et al., 2004).

Pterostilbene holds up better. Its two methoxy groups replace two of resveratrol's hydroxyl groups, and they make pterostilbene more fat-soluble and increase its oral absorption (McCormack and McFadden, 2013).

The clearest head-to-head comparison comes from rats. Researchers gave equal molar doses of each by mouth for 14 days. Pterostilbene was about 80 percent bioavailable and resveratrol about 20 percent, and blood levels of pterostilbene and its sulfate were markedly higher than those of resveratrol and its sulfate. The authors suggested that, dose for dose, pterostilbene may have greater activity in the body (Kapetanovic et al., 2011). Because this was an animal study, the exact numbers may differ in people, but the direction matches what the chemistry predicts. Resveratrol itself comes in cis and trans forms; our guide to trans resveratrol vs resveratrol explains the difference.

What Human Studies Show for Each

Resveratrol

Resveratrol has been tested in people more often. In one well known trial, 46 healthy older adults aged 50 to 75 who were overweight took 200 mg of resveratrol a day or a placebo for 26 weeks. The resveratrol group remembered more words after a 30-minute delay, and brain scans showed stronger connections between the hippocampus, a memory hub, and the front of the brain. The better the connection, the better the recall (Witte et al., 2014). It was a modest-sized trial in one group of older adults. For how resveratrol pairs with an NAD+ precursor, see NMN and resveratrol.

Pterostilbene

Human pterostilbene research is newer and smaller, and much of what is known about how it works comes from cell and animal studies. The largest human trial so far focused on safety. It enrolled 80 adults with high cholesterol, average age 54, who took pterostilbene at 50 mg or 125 mg twice a day, pterostilbene with grape extract, or a placebo for 6 to 8 weeks. Blood tests showed no adverse effects on liver, kidney or glucose markers, there were no significant self-reported side effects, and 91.3 percent of people finished the trial. The authors concluded pterostilbene is generally safe in humans at up to 250 mg a day (Riche et al., 2013). For more on resveratrol itself, see our guides to resveratrol benefits, resveratrol foods and the best time to take resveratrol. Quercetin is another polyphenol often paired with resveratrol, and our guide to resveratrol and quercetin compares the two.

Pterostilbene vs Resveratrol Dosage and Safety

Neither ingredient has an official daily intake, so the useful guide is what studies have used:

• Resveratrol: 200 mg a day in the 26-week memory trial above.
• Pterostilbene: 100 mg and 250 mg a day, split into two doses, in the 6 to 8 week safety trial.

Both are well tolerated by most people at these amounts. For resveratrol, mild to moderate stomach effects such as nausea, stomach pain, gas and diarrhea have been reported mainly at more than 1,000 mg a day, well above common supplement amounts. Its safety in pregnancy and breastfeeding has not been established (Linus Pauling Institute). Talk with a clinician first if you are pregnant or breastfeeding, and if you take prescription medicine, check with your clinician before adding either one.

Taking Pterostilbene and Resveratrol Together

Most studies test one stilbene at a time, so taking both is a practical choice rather than a tested combination. The reasoning is simple: resveratrol brings the deeper human research, and pterostilbene brings the structure that holds up better in the body. Together they cover both sides of the trade-off.

• Keep the amounts within what studies used. For example, 200 mg of resveratrol and 100 mg of pterostilbene each sit within the amounts tested for that ingredient.
• Take them at the same time each day. Morning works well and makes the habit easy to keep.
• Pair them with an NAD+ precursor if longevity is your goal. Stilbenes are often taken alongside NMN; our guide to NAD+ and sirtuins explains why the two are discussed together.
• Look for a capsule that lists each amount. Labels that show resveratrol and pterostilbene separately let you see exactly what you take.

Benefits build with consistent daily use: months 1 to 2 can bring early changes, and 3 months and beyond is where the full benefit builds.

Who Might Choose Which

• You want the ingredient with the most human research: resveratrol, with 200 mg a day the amount used in the memory trial.
• Absorption matters most to you: pterostilbene, the more fat-soluble, better absorbed relative.
• You want both strengths in one step: take them together, which is how our Enhanced NMN pairs them.

For a wider view of the ingredients people stack for healthy aging, see our longevity supplements guide and our hub on cellular energy and mitochondrial health.

Where Our Enhanced NMN Fits

Our Enhanced NMN includes both stilbenes, so you do not need two extra bottles. Every 2-capsule serving gives 750 mg of NMN, 200 mg of resveratrol, 100 mg of pterostilbene, 200 mg of trimethylglycine (TMG) and 750 mcg of vitamin B12 as methylcobalamin, with ginger extract and vegan capsules, made with third-party tested ingredients. Take 2 capsules in the morning, with or without food, every day. The resveratrol amount matches the 200 mg a day used in the 26-week memory trial, and the pterostilbene amount sits within the range of the safety trial. Our guides to NMN and TMG and NMN dosage explain the rest of the formula.

If antioxidant support is part of your routine, our NAC Nasal Spray gives 50 mg of N-acetylcysteine per 2-spray serving, with alkaline water the only other ingredient.

Frequently Asked Questions

Is pterostilbene better than resveratrol?

It is better absorbed: in a rat study, about 80 percent of an oral dose reached the blood versus about 20 percent for resveratrol. Resveratrol has more human research, so each has a strength, and many people take both.

Can you take pterostilbene and resveratrol together?

Yes. They are from the same family and are often taken together in one daily dose. Check with your clinician first if you take prescription medicine or are pregnant or breastfeeding.

What is the dosage of pterostilbene vs resveratrol?

Studies have used 200 mg of resveratrol a day and 100 to 250 mg of pterostilbene a day. Our Enhanced NMN gives 200 mg of resveratrol and 100 mg of pterostilbene per 2 capsules.

Is pterostilbene a form of resveratrol?

It is a close relative rather than a form. Pterostilbene is resveratrol's dimethylether analog: two of resveratrol's hydroxyl groups are replaced by methoxy groups.

Why take resveratrol with pterostilbene?

Resveratrol has the deeper human research, and pterostilbene is more fat-soluble and better absorbed. Taking both covers each one's strength.

Why is resveratrol poorly bioavailable?

It is well absorbed, but the gut and liver quickly attach sulfate and glucuronide groups to it, so little unchanged resveratrol reaches the blood.

What foods contain pterostilbene and resveratrol?

Pterostilbene is found mainly in blueberries. Resveratrol is in grape skins, wine, peanuts, cocoa and berries. Food amounts are small compared with supplements.

When should I take pterostilbene and resveratrol?

At a steady time each day. Our Enhanced NMN is taken as 2 capsules in the morning, with or without food.

Sources

• McCormack D, McFadden D. A review of pterostilbene antioxidant activity and disease modification. Oxidative Medicine and Cellular Longevity, 2013. https://doi.org/10.1155/2013/575482
• Kapetanovic IM, Muzzio M, Huang Z, Thompson TN, McCormick DL. Pharmacokinetics, oral bioavailability, and metabolic profile of resveratrol and its dimethylether analog, pterostilbene, in rats. Cancer Chemotherapy and Pharmacology, 2011. https://link.springer.com/article/10.1007/s00280-010-1525-4
• Walle T, Hsieh F, DeLegge MH, Oatis JE, Walle UK. High absorption but very low bioavailability of oral resveratrol in humans. Drug Metabolism and Disposition, 2004. https://pubmed.ncbi.nlm.nih.gov/15333514/
• Witte AV, et al. Effects of resveratrol on memory performance, hippocampal functional connectivity, and glucose metabolism in healthy older adults. Journal of Neuroscience, 2014. https://pubmed.ncbi.nlm.nih.gov/24899709/
• Riche DM, et al. Analysis of safety from a human clinical trial with pterostilbene. Journal of Toxicology, 2013. https://pubmed.ncbi.nlm.nih.gov/23431291/
• Linus Pauling Institute, Oregon State University. Resveratrol. Micronutrient Information Center. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol

These statements have not been evaluated by the Food and Drug Administration. This content is for education and is not medical advice. Our products are not intended to diagnose, treat, cure or prevent any disease. Talk with a healthcare provider before starting a new supplement if you are pregnant, breastfeeding or taking medication.