Ingredient guide
Pomegranate juice and extract are studied mainly for cardiovascular health. A systematic review found the blood pressure evidence is weak overall, with mixed results across trials. Pomegranate is rich in antioxidant polyphenols, but the clinical benefits are modest.
Limited evidencePomegranate is an ancient fruit packed with jewel-red seeds called arils. The juice and extract are rich in punicalagins and other polyphenols, antioxidant compounds that give pomegranate its dark colour. Supplements are usually standardised to punicalagin content, while juice products vary widely in concentration.
Pomegranate polyphenols act as antioxidants and may relax blood vessels, in theory by raising nitric oxide. Some compounds also influence the way the body handles cholesterol and blood sugar in laboratory studies. These mechanisms together gave rise to the popular framing of pomegranate as a heart-health superfruit.
A 2018 systematic review concluded that the limited evidence from clinical trials fails to convincingly show a beneficial effect of pomegranate on blood pressure. Across multiple trials, two showed significant reductions in systolic blood pressure, while three showed no significant differences.
Other trials suggest small improvements in inflammatory markers and antioxidant capacity, especially in older adults aged 55 to 70. We grade the overall human evidence as limited. Pomegranate is a nutritious fruit and its extracts are well tolerated, but the cardiovascular benefits in trials are smaller than the popular reputation suggests.
Standardised extract at 200 mg to 1,000 mg per day or 200 mL to 250 mL of juice with meals fits most trials. Juice is high in sugar, so extract is the lower-calorie option. People on blood pressure, blood-thinning, or statin medicines should check with a healthcare provider before regular use.
Trials commonly use 200 mg to 1,000 mg of standardised extract per day, or 200 mL to 250 mL of pomegranate juice. Allow 8 to 12 weeks. Take with a meal. Ask your healthcare provider before regular use if you take blood pressure or blood-thinning medicine.
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Juice is a fine food but is high in sugar. Extract supplies the polyphenols at lower calorie cost, and is the more practical form for daily use.
It can affect liver enzymes that process some medicines, including statins. Check with a doctor or pharmacist if you take prescription drugs.
Trials use 200 to 1,000 mg of standardised extract per day for 8 to 12 weeks. The effects are modest at best.