In the world of anti-aging supplements, two compounds often compete for attention: resveratrol and pterostilbene. Both are powerful polyphenols with impressive health benefits, but they're not identical. Understanding their differences can help you choose the right one—or determine if you should take both.
Pterostilbene (pronounced "tero-STILL-bean") is resveratrol's molecular cousin. Found primarily in blueberries, it's structurally very similar to resveratrol but with two key chemical modifications that dramatically affect how it behaves in your body.
Think of pterostilbene as resveratrol 2.0—a refined version designed by nature to overcome some of resveratrol's limitations.
Winner: Pterostilbene (but with caveats)
Pterostilbene's chemical structure makes it significantly more bioavailable than standard resveratrol:
However, modern resveratrol formulations have leveled the playing field. Liposomal delivery systems and ultra-high-purity formulations dramatically improve resveratrol's bioavailability, making it competitive with pterostilbene.
Winner: Resveratrol
Resveratrol has been studied extensively for over 20 years, with thousands of published studies examining its effects on:
Pterostilbene research is growing rapidly but remains limited by comparison—perhaps 5-10% of the research volume. This means we understand resveratrol's effects, optimal dosing, and safety profile much more thoroughly.
Winner: Resveratrol
Resveratrol supplements are generally 30-50% less expensive than pterostilbene:
The price difference reflects pterostilbene's more complex extraction and synthesis process. Budget-friendly resveratrol options make longevity supplementation accessible to everyone.
Cardiovascular Health:
Both compounds support heart health, but through slightly different mechanisms. Resveratrol has more extensive human trials showing cardiovascular benefits. Formulations combining resveratrol with quercetin may offer the most comprehensive cardiovascular support.
Cognitive Function:
Pterostilbene may have a slight edge for brain health. Its superior ability to cross the blood-brain barrier and longer half-life could provide sustained cognitive benefits. However, resveratrol also shows strong neuroprotective effects in research.
Blood Sugar Management:
Pterostilbene has shown impressive results in blood sugar regulation, potentially outperforming resveratrol in this area. Studies suggest it may be particularly beneficial for pre-diabetics or those with metabolic syndrome.
Anti-Aging & Longevity:
Both activate sirtuins and support longevity pathways. Resveratrol has more robust evidence from animal studies showing lifespan extension. The jury is still out on whether one is definitively superior for human longevity.
Cancer Prevention:
Both show anti-cancer properties in laboratory studies. Resveratrol has more extensive research, but pterostilbene has shown promising results in specific cancer types, particularly breast and colon cancer.
Winner: Tie
Both compounds have excellent safety profiles with minimal side effects at recommended doses:
Both may interact with blood thinners and should be discussed with your doctor if you're on anticoagulant medication.
Resveratrol is the better choice if you:
Best resveratrol options:
Pterostilbene may be better if you:
Here's what many longevity experts don't tell you: you don't have to choose. Taking both resveratrol and pterostilbene together may provide complementary benefits:
Combination protocol:
When comparing resveratrol to pterostilbene, make sure you're looking at high-purity trans-resveratrol (≥98%). Lower-quality resveratrol supplements with 50% or less purity simply can't compete with pterostilbene—but ultra-pure formulations absolutely can.
Toniiq's 98% pure resveratrol provides 600mg of highly bioavailable trans-resveratrol, rivaling pterostilbene's effectiveness at a lower cost.
For most people, high-quality resveratrol remains the best choice due to:
However, pterostilbene deserves consideration if you have specific needs around blood sugar management, cognitive enhancement, or absorption challenges.
The most sophisticated approach? Use both strategically for comprehensive longevity support.
Explore our top-rated resveratrol supplements or learn more about how resveratrol works in your body.