trans-Pterostilbene (Pterocarpus marsupium / blueberry)
Pterostilbene
Dimethylated resveratrol analogue with significantly higher bioavailability; studied for cognitive function, blood glucose modulation, and SIRT1 activation.
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Curcuma longa extract
Curcumin
Curcumin is the primary bioactive polyphenol extracted from turmeric root. It modulates multiple inflammatory pathways simultaneously - including NF-κB, COX-2, and key cytokines - but its clinical impact depends entirely on the formulation. Standard curcumin without a bioavailability enhancer is poorly absorbed; piperine, phospholipid complexes, and nanoparticle delivery systems can increase absorption by up to 2,000%.
| Decision signal | Pterostilbene | Curcumin |
|---|---|---|
| Evidence grade | Emerging | Moderate |
| Primary health goal | Longevity & Cellular | Inflammation & Recovery |
| Research focus | Higher bioavailability than resveratrol (~80% vs ~20%); Cognitive function and neuroprotective support; Blood glucose and lipid modulation | Joint comfort and osteoarthritis support; Exercise recovery and DOMS reduction; Systemic inflammation and oxidative stress |
| Studied dose and form | 50–250 mg/day; often combined with resveratrol for synergistic sirtuin activation. | Curcumin + piperine (BioPerine®) ... 500–1,500 mg curcuminoids + 5–20 mg piperine ... With a fat-containing meal; split into 2 doses if >1,000 mg |
| What to check on the label | Check the label for a clearly named form, disclosed dose and independent testing. | Formulation is everything with curcumin - this is not a supplement where higher milligrams on the label equals better outcomes. A product with 1,500 mg of unformulated 95% curcuminoid extract and no bioavailability enhancer will produce lower serum concentrations than 500 mg of a… |
| Main safety note | May raise LDL at doses above 250 mg/day in some individuals - monitor lipids; limited long-term human data. | Curcumin is well tolerated at standard doses; GI upset (nausea, loose stools) is the most common side effect and usually resolves with dose reduction or taking it with food. Curcumin inhibits platelet aggregation and potentiates anticoagulant and antiplatelet medications (warfari… |
This comparison organizes educational ingredient research. It does not establish that either supplement is appropriate for you and it does not compare a specific commercial product.