Have you ever encountered Pterostilbene and resveratrol while looking for natural health boosters? They’re a big deal in the health world, and for good reasons! Pterostilbene and resveratrol are naturally occurring compounds found primarily in grapes and berries. 

They’re classified as phytoalexins, plant-derived substances with promising effects on human health. Let’s dive into their world and see which might fit you better.

What Is Resveratrol?

Pterostilbene vs. Resveratrol
Source: Canva

Resveratrol is an antioxidant—a type of “good guy” molecule—found in things like the skin of red grapes, blueberries, raspberries, and some nuts. You may have heard of it as something good for your heart. 

This comes from an interesting observation about the French. Even though they often eat foods high in unhealthy fats, they have fewer heart problems than expected. This puzzling fact is called the “French Paradox,”. Some think it might be because the French drink red wine regularly, which has resveratrol in it. [1]

Beyond being good for your heart, research shows that resveratrol could also help fight inflammation, slow aging, and even ward off cancer. [2]

It does this by acting like a tiny bodyguard in your body, protecting your cells from harmful molecules called free radicals. These free radicals can cause internal stress and inflammation, which is significant in many long-term illnesses. [3]

So, resveratrol’s job is like keeping the peace and balance in your body, ensuring those bad guys don’t cause too much trouble.

What Is Pterostilbene?

Pterostilbene is a natural substance that is like resveratrol. Both are found in blueberries, grapes, and a tree called the Indian Kino. But the structure of Pterostilbene makes it easier for our bodies to use, which might make it better for our health.

Research has found that Pterostilbene can help in many ways. Like resveratrol, it’s good at fighting damage in our bodies, reducing swelling, and can even help prevent cancer. [4]

But it’s not just about keeping us healthy now; it also helps our brains stay sharp and helps us live longer. The way Pterostilbene is built allows our bodies to absorb it better and keep it around for longer. This means that it stays in our blood longer, which could mean it significantly impacts our health. [5]

Pterostilbene vs. Resveratrol Benefits

Pterostilbene vs. Resveratrol
Source: Canva

Both Pterostilbene and resveratrol have many benefits and seem to be good for heart health, blood sugar control, reducing swelling, and might even help to prevent cancer. But the big difference is how well our bodies can use them.

Pterostilbene is more accessible for our bodies – about 80% can be used. On the other hand, our bodies only use 20% of resveratrol. [5]

This means that our bodies can use more Pterostilbene than resveratrol, which might mean it has a more considerable effect on our health.

But remember, we’re still learning about these two substances. Most of the studies so far have been done on animals or in labs, not people. We need more studies on humans to determine exactly how they work and how safe they are.

Is Pterostilbene Similar To Resveratrol?

Absolutely! Pterostilbene and resveratrol are like cousins—they belong to the same family but differ in some aspects. Pterostilbene is better absorbed by our bodies and sticks around longer than resveratrol, potentially offering more significant benefits. [5

Pterostilbene vs. Resveratrol Dosage

So, how many of these wonder compounds should you take? The suggested dosage for resveratrol typically ranges from 10 to 500 milligrams per day. For Pterostilbene, it’s around 50 to 250 milligrams per day.

But remember, everyone’s body is unique, and what works for one person may not work for another. You should always check with your healthcare provider before starting new supplements.

Pterostilbene vs. Resveratrol Side Effects

Pterostilbene vs. Resveratrol
Source: Canva

Most people handle both compounds well, but as with anything, there can be too much of a good thing. Some people might experience stomach cramps, nausea, or diarrhea if they take more than their bodies can handle.

It is always a good practice to start with a small dose to see how your body reacts, then slowly increase if needed and advised by a healthcare professional.

Can You Take Resveratrol And Pterostilbene Together?

Sure, you can! Mixing the two has no known harm; some supplements even contain both. But remember, it’s best to consult your doctor before starting any new supplement regimen.

The Bottomline

Pterostilbene and resveratrol can help keep you healthy because they reduce swelling, slow down aging, and fight damage in your body. When choosing between the two, Pterostilbene might be better because our bodies can use it more easily.

This could make its health benefits more apparent. However, the research on both compounds is still developing. As always, you should talk to your doctor before taking new health supplements.


Combining the two has no known harm, and some supplements contain both. Always consult your healthcare provider before starting any new supplement regimen.
While both have shown potential benefits for heart health, Pterostilbene’s higher bioavailability might give it an edge. However, more research is required.
Most people tolerate both Pterostilbene and resveratrol well. However, potential side effects may include nausea, stomach cramps, and diarrhea. Always start with a lower dose to assess your tolerance.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  1. Carter, L. G., D’Orazio, J. A., & Pearson, K. J. (2014). Resveratrol and cancer: focus on in vivo evidence. Endocrine-related cancer, 21(3), R209–R225. https://doi.org/10.1530/ERC-13-0171
  2. Gambini, J., Inglés, M., Olaso, G., Lopez-Grueso, R., Bonet-Costa, V., Gimeno-Mallench, L., Mas-Bargues, C., Abdelaziz, K. M., Gomez-Cabrera, M. C., Vina, J., & Borras, C. (2015). Properties of Resveratrol: In Vitro and In Vivo Studies about Metabolism, Bioavailability, and Biological Effects in Animal Models and Humans. Oxidative medicine and cellular longevity, 2015, 837042. https://doi.org/10.1155/2015/837042
  3. Cormack, D., & McFadden, D. (2012). Pterostilbene and cancer: current review. The Journal of surgical research, 173(2), e53–e61. https://doi.org/10.1016/j.jss.2011.09.054
  4. McCormack, D., & McFadden, D. (2013). A review of pterostilbene antioxidant activity and disease modification. Oxidative medicine and cellular longevity, 2013, 575482. https://doi.org/10.1155/2013/575482
  5. Kapetanovic, I. M., Muzzio, M., Huang, Z., Thompson, T. N., & McCormick, D. L. (2011). Pharmacokinetics, oral bioavailability, and metabolic profile of resveratrol and its dimethylether analog, pterostilbene, in rats. Cancer chemotherapy and pharmacology, 68(3), 593–601. https://doi.org/10.1007/s00280-010-1525-4


  • Farah Jassawalla

    Farah is a veteran writer, season journalist, and copywriting expert with over six years of professional experience in the content creation field. Her forte lies in translating medical jargon and complicated health terms into easy-to-understand language for readers who may not have a medical background. LinkedIn

  • Kim Monasterial, BSN

    Kim is a Registered Nurse and has been a medical freelance writer for more than six years. Starting off as a writer, Kim moved to proofreading and editing all the articles posted on HealthPlugged. She’s an enthusiast for health and wellness, being one to keep herself fit and adventurous for outdoor activities. LinkedIn


Farah is a veteran writer, season journalist, and copywriting expert with over six years of professional experience in the content creation field. Her forte lies in translating medical jargon and complicated health terms into easy-to-understand language for readers who may not have a medical background. LinkedIn