Both resveratrol and pterostilbene are naturally occurring non-flavonoid phytochemicals (i.e. compounds that are produced by plants) found in a variety of fruits and herbs as well as in supplements. They are polyphenols (i.e. micronutrients that we get through certain plant-based foods) that have mainly received attention for their observed ability to support organ functions, enhance overall quality of life, and help improve different medical conditions ranging from inflammation to cancer. Moreover, resveratrol and pterostilbene show antioxidant and anti-inflammatory activity that protects cellular integrity, acts as an anti-aging agent, and promotes longevity. [1][2]
Let's talk a little bit about the process of aging. For something that we know is certainly happening, we know surprisingly little about it. Medical studies typically report that the negative aspects of the aging process usually manifest themselves as impaired cognitive and motor functions. Other than its obvious and superficial effect on our appearance, the aging process by itself is natural and mostly harmless until organs fail to perform their intended activity in an optimal way. Sometimes people experience aging-related symptoms or pre-mature aging caused by factors other than the natural aging process, for example through an increased generation of oxidative stress. High oxidative stress damages cells and nerves, including proteins, lipids, and DNA, leads to neurological deterioration, and generally provokes the development of aging-related symptoms, particularly in older adults. Natural antioxidant agents of the body as well as supplements containing antioxidant agents like resveratrol and pterostilbene can help relieve oxidative stress, remove free radicals, and provide neuroprotection. [1][2]
One or the Other?
Well, why not both? Different studies have reported poor bioavailability of resveratrol when taken as a supplement, but using it combined with pterostilbene makes both compounds synergize with each other's effect to help give optimal therapeutic results.
Delayed Aging
Resveratrol and pterostilbene have both been shown to enhance lifespan and provide an anti-aging effect via different mechanisms. Studies have reported that resveratrol consumption induces similar effects to a calorie restricted diet, such as intermittent fasting, by activating Sir2 in the body which increases DNA stabilization, increases cell longevity, and supports organs functioning at peak efficiency. Resveratrol's antioxidant action protects cells against toxins, enhances cellular integrity, and promotes cell survival. Studies have also shown that it helps support longevity and DNA integrity by protecting cells against UV irradiation. [1][2]
Moreover, resveratrol supports cellular energy production by increasing the amount of mitochondria and improving motor functions. Studies have shown that it enhances longevity and delays aging by supporting locomotor skills and activities, improving resistance against stress, and reducing the risk of neurodegenerative diseases such as Alzheimer's disease. Most of these effects are attributed to its antioxidant property that relieves oxidative stress, removes free radicals, protects nerves, and increases the activity of natural antioxidants of the body. [1][2][4]
It is important to note that pterostilbene has higher bioavailability and thus an enhanced therapeutic effect as compared to resveratrol. Studies confirmed that pterostilbene has an anti-aging effect by delaying various age-related changes in cells and the body overall. It indirectly improves memory and cognition via its antioxidant and anti-inflammatory activity which prevents cognitive decline and even helps relieve symptoms of various neurodegenerative diseases. Moreover, it protects cellular integrity, relieves oxidative stress, reduces inflammation, and has the potential to slow down progression of Alzheimer's disease. [2][3][5]
A recent study confirmed the neuroprotective effect of pterostilbene and showed that it enhances cognition and motor abilities. Also, it accumulates in the hippocampus region, where it supports memory performance and neurological functions. Pterostilbene's anti-aging effect is attributed to its antioxidant action which boosts the natural antioxidant defense system of the body and increases the upregulation of PPAR-α and MnSOD to prevent oxidative stress, support longevity, and delay or even reverse cognitive decline. [2][3][5]
Quality of Life
Resveratrol and pterostilbene not only increase lifespan but also help support a better quality of life. They help the cardiovascular system to function optimally by reducing the risk of atherosclerosis and protecting blood vessels against oxidative damage. Also, they reduce the risk of inflammation, cataracts, vascular endothelium apoptosis, and improve motor coordination. Moreover, they assist several physiological functions and reduce the risk of chronic medical conditions. For example, they increase insulin sensitivity, improve the level of insulin-like growth factor (IGF-l), and support AMP-activated protein kinase activities. All these biological effects help to regulate high blood sugar levels and improve symptoms of diabetes. [2][3][5]
Resveratrol and pterostilbene show anti-cancer activity against colon, breast, cervical, prostate, and lung cancer. Studies reported that they have the ability to decrease tumor volume, inhibit cancer cell proliferation, induce apoptosis, arrest the cell cycle, reduce the risk of metastasis, and can even help protect against chemotherapy's adverse effects. [1][2][3]
Pterostilbene shows potential anti-inflammatory properties that reduce the risk of inflammation and promote the health and optimal functioning of our vital organs. It decreases the migration of macrophages towards adipose tissue (i.e. body fat) and inhibits the pro-inflammatory mediators such as the cytokines Interleukin 6 and Tumor Necrosis Factor (TNFα). This effect may be beneficial to support optimal joint health and relieve symptoms of arthritis. [1][2][3]
Both resveratrol and pterostilbene support a better quality of life by inhibiting the growth of different microbials and help protect the body against certain infections. Studies reported that they are able to arrest the cell cycle of both gram-positive and gram-negative bacteria such as Campylobacter jejuni, Escherichia coli, and Campylobacter coli. The presence of pterostilbene can also protect against drug-resistant Staphylococcus aureus (MRSA) via different mechanisms. [1][2]
Resveratrol and pterostilbene further enhance quality of life by helping to prevent heart disease. They support cardiovascular functions by reducing the risk of atherosclerosis, hypertension, and hyperlipidemia. They help reduce the serum level of low-density lipoprotein, increase the level of good cholesterol, and show vasodilating effect via high nitric oxide production in the vessels. [1][2][3]
Also, it has been shown that resveratrol has a significant positive effect on mood, fatigue, and other neurological functions. It decreases cholinergic neurotransmission, promotes the clearance of β-amyloid peptides, reduces neuronal apoptosis, and shows anti-amyloidogenic cleavage of β-amyloid precursor protein to help improve the symptoms of neurodegenerative decline and diseases. [1][4]
Precautions
Pterostilbene is usually considered safe at normal doses. However, certain side effects were occasionally reported, including gastrointestinal problems, itching, and muscle pain at different doses. Personally, I tolerate it extremely well and have not directly observed any side effects at the dose of 100mg/day that I am currently taking.
Studies reported that there is no serious risk of consuming normal doses of resveratrol on a regular basis. However, at larger doses, it may cause gastrointestinal discomfort, interfere with the Cytochrome p450 system (specifically CYP3A4), and increase the risk of bleeding, especially during and after a surgery. It's generally advised to avoid its use in case of chronic or severe medical conditions. [1]
Lastly, please note that I am only talking about my personal experience and opinion. This is not medical advice and what works for me might not work for you. Please make sure to always consult your primary care physician about any information obtained from or through my site.
Take a look at this page for a full overview of all the supplements that I am currently taking on a regular basis: Fundamental Longevity Supplements. You will find links to other detailed articles, such as this one, about other supplements significant to longevity. There are also product endorsements and recommendations from me, based on the supplements that I am personally taking after spending years experimenting with different products.
References:
- Bahare Salehi et al. "Resveratrol: A Double-Edged Sword in Health Benefits." Biomedicines, vol. 6(3), 2018: 91. https://doi.org/10.3390/biomedicines6030091
- Hui-Yun Tsai, Chi-Tang Ho, Yu-Kuo Chen. "Biological actions and molecular effects of resveratrol, pterostilbene, and 3′-hydroxypterostilbene." Journal of Food and Drug Analysis, vol. 25(1), 2017: 134-147. https://doi.org/10.1016/j.jfda.2016.07.004
- Denise McCormack and David McFadden. "A Review of Pterostilbene Antioxidant Activity and Disease Modification." Oxidative Medicine and Cellular Longevity, vol. 2013, 2013: 575482. https://doi.org/10.1155/2013/575482
- Mohammad Hosein Farzaei et al. "Effect of resveratrol on cognitive and memory performance and mood: A meta-analysis of 225 patients." Pharmacological Research, vol. 128, 2018: 338-344. https://doi.org/10.1016/j.phrs.2017.08.009
- James A. Joseph et al. "Cellular and Behavioral Effects of Stilbene Resveratrol Analogues: Implications for Reducing the Deleterious Effects of Aging.” Journal of Agricultural and Food Chemistry, vol. 56(22), 2008: 10544-10551. https://doi.org/10.1021/jf802279h
- Konstantinos M. Kasiotis et al. "Resveratrol and related stilbenes: Their anti-aging and anti-angiogenic properties." Food and Chemical Toxicology, vol. 61, 2013: 112-120. https://doi.org/10.1016/j.fct.2013.03.038
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