Comparison guide
Resveratrol or pterostilbene?
Resveratrol is barely absorbed, and 20 years of human trials have produced little convincing benefit. Pterostilbene absorbs better and lasts longer, but better bioavailability is not the same as a proven outcome.
The options, compared
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Resveratrol | Limited evidence | Skip it | Glucose, blood pressure, lipid and longevity claims are all graded limited, and 250 mg/day blunted training gains in older men. | View |
| Pterostilbene | Limited evidence | Not worth the premium | Human outcome data are thin, and its main trial found 125 mg twice daily lowered blood pressure but raised LDL cholesterol by about 17 mg/dL. | View |
Our verdict
Neither is a confident pick: resveratrol's human results have been mostly disappointing, and pterostilbene has much less human data plus an LDL signal. Athletes have a specific reason to skip resveratrol, anyone with cardiovascular risk should be wary of pterostilbene, and both need caution alongside anticoagulants.