Pterostilbene vs Resveratrol
Pterostilbene is a naturally occurring compound found in blueberries, grapes, and certain nuts. It is a close analogue of resveratrol — the famous red wine compound — but with one key structural difference: an additional methoxy group. This difference gives pterostilbene significantly higher bioavailability than resveratrol (68% vs 20% in human studies) and a longer half-life in the bloodstream. The practical consequence is that pterostilbene achieves higher tissue concentrations at lower doses than resveratrol.
Cognitive Benefits of Pterostilbene
Pterostilbene activates SIRT1 (the same longevity target as resveratrol) and shows particular promise for cognitive health. Studies in aged rats showed that pterostilbene improved cognitive function, reduced oxidative stress in the hippocampus, and normalised cortisol levels to a greater degree than resveratrol at equimolar doses. Human data is still emerging, but the improved pharmacokinetics of pterostilbene make it the more practical choice for anyone considering resveratrol-style supplementation.
Iron Role in Brain Energy Metabolism
Iron is essential for brain function far beyond its role in haemoglobin and oxygen transport. The brain consumes approximately 20% of the body oxygen despite accounting for only 2% of body weight, and iron is critical in this energy metabolism — particularly in the electron transport chain within mitochondria, where iron-sulfur clusters are essential components of Complexes I, II, and III. Iron is also a cofactor for tyrosine hydroxylase, the rate-limiting enzyme in dopamine synthesis, and for ribonucleotide reductase, the enzyme required for DNA synthesis. These roles mean that iron deficiency — even without frank anaemia — can impair dopaminergic signalling, reduce neural energy production, and compromise myelin formation, with measurable effects on attention, memory, and executive function.
Why Iron Deficiency Is So Common
Iron deficiency is the most common nutritional deficiency worldwide, affecting an estimated 2 billion people. In menstruating women, iron deficiency is particularly prevalent due to monthly menstrual blood loss — even a “normal” menstrual iron loss of 30-40ml per cycle can gradually deplete iron stores over months to years. In men and post-menopausal women, iron deficiency should always be investigated as it can signal occult gastrointestinal blood loss. The symptoms of iron deficiency extend well beyond fatigue and pallor: restless legs syndrome (strongly associated with brain iron deficiency), impaired thermoregulation, reduced exercise tolerance, and cognitive impairment in both children and adults.
Iron Status: Not Just Haemoglobin
The standard diagnostic marker for iron deficiency is haemoglobin — but this misses the majority of iron-deficient people, because haemoglobin only falls after iron stores (ferritin) are already significantly depleted. Ferritin is the storage form of iron, and a level below 30 ng/mL indicates depleted stores, while anything below 15 ng/mL indicates frank deficiency. Optimal ferritin for cognitive function appears to be in the range of 50-100 ng/mL. Iron supplementation should always be guided by ferritin testing, not haemoglobin alone, and excessive iron (from over-supplementation or haemochromatosis) carries its own serious risks including liver cirrhosis and increased infection risk through iron-dependent pathogen growth.
Iron Role in Brain Energy Metabolism
Iron is essential for brain function far beyond its role in haemoglobin and oxygen transport. The brain consumes approximately 20% of the body oxygen despite accounting for only 2% of body weight, and iron is critical in this energy metabolism — particularly in the electron transport chain within mitochondria, where iron-sulfur clusters are essential components of Complexes I, II, and III. Iron is also a cofactor for tyrosine hydroxylase, the rate-limiting enzyme in dopamine synthesis, and for ribonucleotide reductase, the enzyme required for DNA synthesis. These roles mean that iron deficiency — even without frank anaemia — can impair dopaminergic signalling, reduce neural energy production, and compromise myelin formation, with measurable effects on attention, memory, and executive function.
Why Iron Deficiency Is So Common
Iron deficiency is the most common nutritional deficiency worldwide, affecting an estimated 2 billion people. In menstruating women, iron deficiency is particularly prevalent due to monthly menstrual blood loss — even a “normal” menstrual iron loss of 30-40ml per cycle can gradually deplete iron stores over months to years. In men and post-menopausal women, iron deficiency should always be investigated as it can signal occult gastrointestinal blood loss. The symptoms of iron deficiency extend well beyond fatigue and pallor: restless legs syndrome (strongly associated with brain iron deficiency), impaired thermoregulation, reduced exercise tolerance, and cognitive impairment in both children and adults.
Iron Status: Not Just Haemoglobin
The standard diagnostic marker for iron deficiency is haemoglobin — but this misses the majority of iron-deficient people, because haemoglobin only falls after iron stores (ferritin) are already significantly depleted. Ferritin is the storage form of iron, and a level below 30 ng/mL indicates depleted stores, while anything below 15 ng/mL indicates frank deficiency. Optimal ferritin for cognitive function appears to be in the range of 50-100 ng/mL. Iron supplementation should always be guided by ferritin testing, not haemoglobin alone, and excessive iron (from over-supplementation or haemochromatosis) carries its own serious risks including liver cirrhosis and increased infection risk through iron-dependent pathogen growth.
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