Pomegranate (Punica granatum)
Polyphenol-rich fruit with meta-analysis signal for modest blood pressure reduction and additional preclinical interest in prostate and joint health.
Why
Pomegranate (Punica granatum) juice and standardised extracts deliver punicalagin, ellagitannin, and other polyphenols converted to bioactive urolithins in the gut. Meta-analyses of RCTs report modest reductions in systolic and diastolic blood pressure. Smaller bodies of work support effect on carotid intima-media thickness (the Aviram 2004 trial), and signals on prostate cancer PSA-doubling time and knee OA biomarkers exist but are not conclusive.
How it works
Ellagitannins are metabolised by gut microbiota to urolithins A and B, which have anti-inflammatory and mitophagy-promoting effects. Direct ACE-inhibitory activity has been documented. Antioxidant effects on LDL oxidation.
Expected onset · BP effect over 4–8 weeks
How to take
Dosage
Juice: 150–500 ml/day pomegranate juice. Extract: 500–1,000 mg/day standardised to punicalagin content.
Timing
Once daily with meals
On the label
100% pomegranate juice (no added sugar) or extracts standardised to punicalagin/ellagic acid. POMx and Pomella are studied branded extracts.
Ideal for
Adults with mild hypertension or cardiovascular-risk reduction goals; people exploring polyphenol-rich functional foods.
Safety
Evidence
Sahebkar 2017 meta-analysis (8 RCTs, n=574): pomegranate juice reduced systolic BP by 4.96 mmHg and diastolic by 2.01 mmHg vs control. Aviram 2004 RCT (n=19 carotid stenosis): 50 ml/day pomegranate juice for 1 year reduced carotid intima-media thickness by 30%. Prostate signal preliminary.
- Sahebkar et al., Pharmacol Res 2017, effects of pomegranate juice on blood pressure: meta-analysis
- Aviram et al., Clin Nutr 2004, pomegranate juice consumption reduces carotid intima-media thickness, blood pressure and LDL oxidation (RCT)
- Pantuck et al., Clin Cancer Res 2006, phase II study of pomegranate juice for men with rising PSA following primary therapy
Where to get it
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