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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 2016–2026 with a typical study size of 55 participants.
Based on 98 studies · 20 meta-analyses · 49 RCTs · 4,801 total participants
Confidence
High confidenceBy outcome
Meta-analyses consistently show pomegranate lowers oxidative-stress and inflammatory markers, but a pooled analysis of 12 RCTs found no lipid effect, holding it at Moderate.
85 rigorous studies
51 randomized trials · 17 meta-analyses · 34 systematic reviews
Our evidence rating for Pomegranate is accountable to this entire body of rigorous research indexed in PubMed — not a hand-picked subset.
PubMed · as of Jul 2026
17 trials ongoing or recruiting · 110 completed on ClinicalTrials.gov
5 of the completed trials have posted results
Registered trials show research momentum for Pomegranate, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Sep 2026
Under EU law (Reg. 1924/2006), EFSA reviews whether a specific health claim for Pomegranate meets the evidence standard. These are independent regulatory decisions on claims — not studies, and never counted toward the evidence score above.
Not authorised by EFSA
“Pomegranate Contributes to a healthy cholesterol level and healthy blood vessels”
“Punica granatum FRUIT & SEED Has significant antioxidant properties. Supports immunity”
“Pomegranate Helps to maintain a healthy prostate. Contributes to healthy sexual function in men”
“Punica granatum-fruits- Punicaceae-Dadhima- Pomegranate help to maintain a normal glucose level”
“Pomegranate Juice - phenolic compounds (anthocyanins, tannines, ellagic acid) With powerful antioxidant properties”
“Pomegranate juice Pomegranate juice: plays an important antioxidative function; supports the cardiovascular system”
“Pomegranate Juice - phenolic compounds (anthocyanins, tannines, ellagic acid) Helps maintain the cholesterol and lipids levels”
“Not authorised” means the specific claim wording did not meet the EU’s evidence standard — often a matter of dossier or phrasing, not proof of no effect. EFSA judges marketing claims and is kept separate from our study-based evidence score.
Source: EU Register of nutrition and health claims (European Commission / EFSA) · register snapshot Feb 2013
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.
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
Pomegranate has an evidence score of 5.6/10 — moderate evidence based on 67 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.
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. Reported side effects are uncommon and include mild GI upset, allergic reaction. Use caution if any of these apply to you: Allergy to pomegranate.
Grape Seed Extract
Likely helpsRich source of oligomeric proanthocyanidins (OPCs) that support circulation, skin health, and antioxidant defense.
Psyllium Husk
Likely helpsGel-forming soluble fiber that lowers LDL cholesterol, regulates blood sugar, and promotes digestive regularity.
Aged Garlic Extract
Likely helpsOdorless garlic extract with strong evidence for cardiovascular health, blood pressure, and immune support.
Curcumin
Likely helpsTurmeric's active compound that modulates NF-kB inflammatory pathways — supports mood, joint health, and post-exercise recovery.
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Reviewed by Dr. Baher Al Hakim · Last reviewed June 2026 · evidence from 99 studies · how we score · editorial policy
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.
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