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Pomegranate (Punica granatum)
A polyphenol-rich fruit whose pooled trials show improvement in some oxidative-stress markers, with thinner evidence for inflammation and a trivial endurance benefit, and no meaningful effect on blood lipids.
What the evidence says
Pomegranate doesn't have enough studies with structured effect-size data yet to pool a verdict. Browse the studies below for individual findings.
Most evidence is from high-quality meta-analyses and randomised trials published 2016–2026 with a typical study size of 3,852 participants.
Based on 101 studies · 20 meta-analyses · 49 RCTs · 4,397 total participants
Confidence
High confidenceBy outcome
A meta-analysis shows pomegranate improves some oxidative-stress markers but not others, inflammatory evidence for pomegranate itself rests on a single trial, and a pooled analysis of 12 RCTs found no lipid effect, holding it at Moderate.
51 randomised trials
80% were about Pomegranate in an audit of 50 of them
Every randomised or controlled trial of Pomegranate indexed in PubMed, not a hand-picked subset. Meta-analyses and systematic reviews are deliberately excluded from this count: most of them cover many compounds at once, so counting them would inflate it.
PubMed · as of Sep 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momentum for Pomegranate, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed.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 Oct 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 in the lab. A meta-analysis of 21 trials found it raised total antioxidant capacity and SOD and lowered MDA, while five other oxidative-stress markers did not change.
The inflammation evidence is thinner: one rheumatoid-arthritis trial of pomegranate extract inside a larger polyphenol meta-analysis, and a review listing it among foods that regulated inflammation.
A meta-analysis of polyphenol-rich foods found a trivial endurance-performance benefit that included pomegranate, and a systematic review of mostly animal studies links it to better cognition.
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 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).
Pomegranate lowered systolic blood pressure by about 8 mmHg in a meta-analysis of trials, so an additive effect with blood-pressure medicines is possible. No study has measured this drug combination.
Tip: Reduce amount
Tip: Avoid if allergic
Pomegranate has an evidence score of 5.6/10 — moderate evidence based on 101 indexed studies, including 4 meta-analyses. A polyphenol-rich fruit whose pooled trials show improvement in some oxidative-stress markers, with thinner evidence for inflammation and a trivial endurance benefit, and 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. These are typical label doses. The cited studies are reviews and do not state a trial dose. 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 include allergic reaction, mild GI upset. How often they occur is not established for all of them. Use caution if any of these apply to you: Allergy to pomegranate.
Aged Garlic Extract
Likely helpsOdorless garlic extract with evidence for blood pressure and cardiovascular markers, and one trial reporting milder colds and flu.
CoQ10
Likely helpsA lipid-soluble antioxidant central to mitochondrial energy production, with the strongest trial support for fertility/IVF outcomes and heart failure.
Beetroot
Likely helpsDietary nitrates convert to nitric oxide, enhancing oxygen delivery to muscles — a top-5 evidence-based ergogenic aid.
Curcumin
Probably 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 102 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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