Also known as: Punica granatum, Ellagitannins, Punicalagins, Ellagic acid
BotanicalGood evidence
A polyphenol-rich extract with decent evidence for blood flow and recovery. It is also the raw material your gut bacteria turn into urolithin A, which is why the two entries belong together.
Typical dose
500.0–1000.0 mg per day
Daily with food; dose for several days around hard training
What it is
Pomegranate extract is made from the fruit, peel or juice of Punica granatum. The peel is far richer in the compounds of interest than the edible seeds.
The key compounds are ellagitannins, particularly punicalagins, which are among the largest polyphenol molecules in the food supply. Extracts are usually standardised to punicalagin or ellagic acid content.
Those molecules are too large to absorb intact. Gut bacteria break them down into ellagic acid and then into urolithins, which is what actually enters the bloodstream and does the work.
How it works
Pomegranate polyphenols support endothelial function and nitric oxide availability, improving the ability of blood vessels to widen. That is the basis for the blood pressure and blood flow findings.
They also act on inflammatory signalling and oxidative stress, which is the proposed route to the recovery effects seen after damaging exercise.
The urolithin A connection matters practically. Only around 30 to 40 per cent of people carry the gut bacteria needed to produce meaningful amounts, which explains much of the variation in how people respond to pomegranate. Taking urolithin A directly bypasses that lottery.
What the evidence shows
Blood pressure is the best-supported outcome, with meta-analyses reporting modest reductions, more evident in people whose readings are elevated.
Exercise research has reported improved blood flow, reduced soreness and faster recovery of strength after damaging training, with trials in both trained and untrained participants.
Findings vary between studies, and the urolithin-producer split is a plausible explanation for a good deal of that variation. Extract standardisation also differs widely, which makes comparing trials harder than it should be.
Dosing
Typical doses are 500 to 1,000 mg of standardised extract daily, supplying around 200 to 500 mg of punicalagins. Juice trials have used roughly 250 to 500 ml daily.
For recovery, trials have generally dosed for several days before and after the training session rather than only on the day.
Check standardisation to punicalagins or ellagic acid, since unstandardised fruit powders can contain very little. If you have taken pomegranate before with no noticeable effect, you may simply lack the bacteria to convert it, and urolithin A directly is the alternative worth considering.
At a glance
Common forms
Standardised punicalagin extract, Ellagic acid standardised extract, Pomegranate juice concentrate, Whole fruit powder
Half-life / duration
Urolithin metabolites circulate for many hours; effects accrue over days
Timing
Daily with food; dose for several days around hard training
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Pomegranate is well tolerated with a long dietary history. Digestive upset is the occasional complaint at higher extract doses.
Because it lowers blood pressure modestly, take care if yours is already being managed.
Pomegranate affects some of the enzymes that process other compounds, in a similar way to grapefruit. Speak to your doctor before taking concentrated extracts if you take regular medication.
Who should avoid it
Speak to your doctor before taking concentrated extracts if you take regular medication, since pomegranate affects some of the enzymes that process other compounds. Take care if your blood pressure is being managed. Avoid if sensitive to pomegranate. Not established at supplemental doses in pregnancy or breastfeeding.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
