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Pomegranate (Punica granatum)
A polyphenol-rich fruit with consistent antioxidant and anti-inflammatory effects (and possible blood-pressure/vascular benefit) — but meta-analysis shows no meaningful effect on blood lipids.
What the evidence says
Most Pomegranate studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality meta-analyses and randomised trials published 2016–2023.
Based on 6 studies · 4 meta-analyses
Confidence
HighBy outcome
Pomegranate has an evidence score of 5.6/10 — moderate evidence based on 6 indexed studies, including 4 meta-analyses. A polyphenol-rich fruit with consistent antioxidant and anti-inflammatory effects (and possible blood-pressure/vascular benefit) — but meta-analysis shows no meaningful effect on blood lipids. Representative study: PMID 35063191.
The commonly studied dose of Pomegranate is ~500-1000mg pomegranate extract (standardized to ellagic acid/punicalagins) or ~250-500ml juice daily. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
See full supplement plans that include Pomegranate.
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Last reviewed June 2026 · evidence from 6 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Pomegranate (Punica granatum) is rich in polyphenols — punicalagins and ellagic acid — that give it strong antioxidant activity. Meta-analyses consistently show it lowers oxidative-stress markers and reduces inflammation, with emerging signals for vascular/blood-flow and cognitive benefit. Importantly, the evidence does NOT support a meaningful lipid-lowering effect (a pooled analysis of 12 RCTs found no significant change in cholesterol/triglycerides), so it's an antioxidant/anti-inflammatory supplement rather than a cholesterol fix.
Punicalagins and ellagic acid neutralize free radicals and lower oxidative stress.
Reduces inflammatory mediators (CRP, cytokines).
May support nitric-oxide-mediated blood flow.
How Pomegranate works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
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~500-1000mg pomegranate extract (standardized to ellagic acid/punicalagins) or ~250-500ml juice daily
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract | Recommended |
| 💊Juice | Alternative |
| 🧪Powder | Alternative |
Extract avoids juice sugar.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: With food; prefer extract over high-sugar juice.
Dose-response data unavailable. The current published research for Pomegranate does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Consistently improves antioxidant/oxidative-stress markers.
Lowers inflammatory markers like CRP.
Does not meaningfully change cholesterol/triglycerides.
Use caution — possible grapefruit-like CYP inhibition.
Food/juice amounts fine; concentrated extracts less studied.
Pomegranate may inhibit CYP enzymes (like grapefruit) — caution with affected drugs (e.g. some statins, warfarin).
May add mildly to blood-pressure lowering.
Tip: Reduce amount
Tip: Avoid if allergic
The best time to take Pomegranate is with meals. Taking it with food is preferred. Taken with food; juice has sugar so extract is preferred for metabolic goals.
Pomegranate is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild GI upset, allergic reaction. Use caution if any of these apply to you: Allergy to pomegranate.
Odorless garlic extract with strong evidence for cardiovascular health, blood pressure, and immune support.