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Trans-Resveratrol vs Pterostilbene for Longevity comparison hero image

Trans-Resveratrol vs Pterostilbene for Longevity

Trans-Resveratrol vs Pterostilbene
Evidence Level: promising

For longevity-focused use, pick trans-resveratrol if you want the better-studied option with modest, low-certainty benefits on human risk markers; choose pterostilbene only if you prioritize dosing convenience and can monitor LDL cholesterol. Neither has proven human lifespan extension. [8][4].

Bottom line: For most longevity-minded buyers, trans-resveratrol (A) is the safer evidence-first default—its human meta-analyses show small improvements in select cardiometabolic markers with generally good tolerability (though overall certainty is low). Pterostilbene (B) may deliver higher exposure and simpler dosing, but human data are limited and a randomized trial found an LDL-C increase on monotherapy, a potential negative for lifespan risk reduction. If you still prefer B for convenience, co-administering grape polyphenols mitigated the LDL rise in the trial; otherwise favor A at conservative doses and stack with lifestyle fundamentals. Neither agent has shown lifespan extension in humans. [8][9][2][11].

The Comparison

ATrans-Resveratrol

Standardization: Commonly sold as ≥98% trans-resveratrol (often from Polygonum cuspidatum). USP reference standard exists.

Dosage: 100–500 mg/day in supplements; trials range 5 mg–5 g/day (higher doses mostly for research)

Benefits

  • •Largest human evidence base for cardiometabolic risk markers (small effects)
  • •Well-characterized safety at typical doses
  • •Widely available with assayable standards

Drawbacks

  • •Low oral bioavailability; rapid metabolism
  • •GI upset at high doses; potential drug-interaction risk

Safety:Generally well-tolerated; high doses may cause GI effects. Potential CYP interactions; caution with antiplatelet/anticoagulant drugs and in pregnancy.

BPterostilbene

Standardization: Sold as purified pterostilbene; no pharmacopeial monograph widely used in supplements

Dosage: 50–250 mg/day in supplements; RCTs used 100–250 mg/day

Benefits

  • •Greater oral exposure and longer half-life than resveratrol in animals
  • •Once- or twice-daily dosing convenient

Drawbacks

  • •Human efficacy data are sparse; one RCT showed LDL-C increase
  • •Potential enzyme interactions (in vitro)

Safety:Short RCTs up to 250 mg/day: generally tolerated but LDL-C rose on monotherapy; monitor lipids if used.

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Head-to-Head Analysis

Human efficacy on longevity-relevant risk markers (glycemia, BP, lipids, inflammation) Critical

Winner:Trans-Resveratrol• Importance: high

Multiple meta-analyses/umbrella reviews show small, sometimes clinically trivial improvements with resveratrol, especially in T2D or higher-risk groups; overall certainty low. Comparable human data for pterostilbene are minimal. [1][7][8].

Direct longevity evidence (lifespan/healthspan) Critical

Winner:Trans-Resveratrol• Importance: high

In mice, resveratrol improved survival on high-fat diet and healthspan on standard diet without lifespan extension; no comparable lifespan data for pterostilbene. No human lifespan data for either. [9][10].

Bioavailability and dosing convenience

Winner:Pterostilbene• Importance: medium

Animal PK shows ~4× higher oral bioavailability and greater plasma exposure/longer half-life for pterostilbene vs resveratrol; human oral data directly comparing are lacking. [2][3][12].

Safety/tolerability profile relevant to longevity risk Critical

Winner:Trans-Resveratrol• Importance: high

Resveratrol is generally well-tolerated at typical doses; main issue is GI upset at high doses. Pterostilbene increased LDL-C in an RCT, a potential adverse longevity signal. [5][6][11].

Drug/supplement interaction potential

Winner:Tie• Importance: medium

Resveratrol can inhibit CYPs and affect drug PK; pterostilbene inhibits CYP2C8/UGT1A6 in vitro—clinical significance unclear. Both warrant caution with polypharmacy. [5][13].

Standardization/quality control

Winner:Trans-Resveratrol• Importance: medium

Trans-resveratrol has USP reference standards and is commonly sold as ≥98% trans-isomer; retail quality still varies, but assay methods are established. Less formalized supplement standards for pterostilbene. [4][14][15].

Real-world adoption and evidence depth

Winner:Trans-Resveratrol• Importance: medium

Resveratrol has numerous human RCTs and meta-analyses across indications; pterostilbene has few small RCTs. [1][7][11].

Common Questions

Will either extend human lifespan?

No proven human lifespan extension. In mice, resveratrol extended survival on a high-fat diet but not on standard chow; pterostilbene lacks lifespan data. [9][10].

What dose should I start with for resveratrol?

Common supplemental starting ranges are 100–200 mg/day; higher doses increase GI risk without clear added benefit. [4][5].

Does pterostilbene raise LDL cholesterol?

In one randomized trial, pterostilbene monotherapy increased LDL-C; combining with grape extract attenuated this. Monitor lipids. [11].

Is resveratrol a direct SIRT1 activator?

Likely not; benefits appear downstream of PDE inhibition and AMPK activation, leading to SIRT1 effects. [16][17].

Which Should You Choose?

You want the best-studied option for modest cardiometabolic risk improvement as part of a longevity stack

Choose:Trans-Resveratrol

Meta-analyses show small benefits on glucose, BP, CRP/lipids (low-to-moderate certainty), with good tolerability. [1][7][8].

You prioritize once-daily convenience and potentially higher exposure despite limited human data

Choose:Pterostilbene

Animal PK supports higher bioavailability/half-life; use conservative doses and monitor LDL-C. [2][3][11].

You have elevated LDL-C or strong family history of ASCVD

Choose:Trans-Resveratrol

Avoid pterostilbene monotherapy given LDL-C increase signal; resveratrol has neutral to slightly favorable lipid effects in some subgroups. [1][11].

You're on multiple medications (anticoagulants, antiplatelets, narrow-therapeutic-index drugs)

Choose: Either option

Both may interact via metabolizing enzymes; discuss with a clinician or pharmacist and start low. [5][13].

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