Heart/Inflammation/Beauty

Pomegranate Extract

Polyphenol-rich fruit extract studied for blood pressure reduction, vascular function, and skin photoprotection in adults with cardiometabolic risk.

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Quick Take

Worth considering if you have elevated blood pressure or oxidative stress; effects are modest and require consistent use.

Pomegranate extract is a concentrated source of polyphenols, primarily ellagitannins like punicalagins, derived from the fruit or peel of Punica granatum. These compounds are metabolized by gut bacteria into urolithins, which may contribute to biological effects. The strongest human evidence supports modest improvements in blood pressure and endothelial function, likely mediated by antioxidant and nitric oxide-related pathways. It has also been studied for reducing inflammatory markers and protecting skin against UV-induced damage.

Potential benefits

Lowers systolic blood pressure

Improves endothelial function

May reduce inflammatory markers

May lower oxidative stress markers

May reduce oxidized LDL

May protect skin from UV damage

Protocol

Amount

500-1000 mg

Frequency

Once or twice daily

When

With meals containing fat to improve absorption of polyphenols.

Onset Time

4-8 weeks for blood pressure and vascular benefits; 8-12 weeks for skin.

Who Should Consider

Adults with prehypertension or elevated BP

People with metabolic syndrome

Those concerned about skin photoaging

Adults seeking polyphenol intake beyond diet

Individuals with low fruit and vegetable intake

Food Sources

Fresh pomegranate arils (~100-200 mg polyphenols per 100g)
100% pomegranate juice (~250-500 mg polyphenols per 240 mL, but high sugar)
Pomegranate molasses (concentrated, but added sugars)

How It Works

Ellagitannins (especially punicalagins) and their gut-derived metabolites urolithin A exhibit antioxidant activity and may enhance nitric oxide bioavailability, improving vascular tone and endothelial function. They also modulate inflammatory signaling pathways, potentially reducing cytokine production and oxidative stress at the tissue level.

Updated 5/19/2026