Pomegranate Extract
Commonly used for
Heart HealthAthletic PerformanceMuscle Soreness
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Pomegranate is rich in polyphenols that support nitric oxide availability and reduce oxidative stress. Evidence suggests modest improvements in vascular function, blood pressure, and post-exercise recovery, though performance benefits are inconsistent.
How is it used? / Administration
Form: Standardized extract providing punicalagins and ellagic acid
Typical dose studied: 500–1,000 mg/day or 250–500 mL/day juice
Timing: With meals; 1–2 hours before exercise if used for performance
Standardized extracts provide more consistent polyphenol doses than juice.
How well does it work? / Evidence
? Emerging / limited evidence
Who should avoid it?
Interacts with: Antihypertensives — monitor blood pressure; Warfarin — theoretical interaction
Already taking it? Account for sugar intake if using juice instead of extract.
Research & references
Ammar A et al. (2018). Pomegranate and exercise performance/recovery systematic review. British Journal of Nutrition. Sahebkar A et al. (2017). Pomegranate and blood pressure meta-analysis. Pharmacological Research. Basu A, Penugonda K. (2009). Pomegranate juice: a heart-healthy fruit juice. Nutrition Reviews.
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