Supplement Scholar
Herb

Pomegranate

Buy on Amazon ↗

Affiliate link: we may earn a commission at no extra cost to you. Disclosures

Pomegranate. Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).

How it works. Punicalagins are converted to urolithin A, inducing mitophagy.

What the research supports. 2 graded claims. Strongest: Improves endothelial function & carotid IMT (moderate).

How much to take. Typical dose: 240 mL juice or 500 mg punicalagins; 500 mg urolithin A.

Side effects and interactions. 1 medication interaction listed. Serious: Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing.

Stacking. Pairs well with Omega-3, CoQ10, NAD+ precursor (NMN or NR).

Common forms. Available as Juice, Punicalagin standardized, Urolithin A direct.

Key studies. 9 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Pomegranate. Anecdotes are not medical advice.

Pomegranate. Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).

Key compound: punicalaginC48H28O30 · 1084.7 g/mol

What it is

Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).

Also called

PunicalaginUrolithin A

Food sources

Punica granatum

Goals

Cardiovascular HealthHealthy AgingLibido & Sexual Health

How it works

Punicalagins are converted to urolithin A, inducing mitophagy.

Pathways

  • Mitophagy
  • Antioxidant

Effects

  • +Endothelial function supports
  • +Mitochondrial health supports

What the research supports

Improves endothelial function & carotid IMTmoderate
Improves muscle endurance (urolithin A)moderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
240 mL juice or 500 mg punicalagins; 500 mg urolithin A
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEither with or without food.
Best formMost evidence is based on the juice form.
Shop Pomegranate on Amazon ↗

As an Amazon Associate I earn from qualifying purchases. Look for USP, NSF or Informed Sport seals before you buy.

Side effects & interactions

Common side effects

  • Pomegranate is generally well-tolerated at evidence-based doses
  • Mild GI discomfort (nausea, loose stools, or bloating) possible at higher intakes
  • Headache or transient fatigue reported by a small fraction of users

Serious

  • Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing

Medication interactions

Warfarinmoderate

Mild CYP2C9 inhibition.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • Omega-3Anti-inflammatory cardiovascular synergy.
  • CoQ10Supports mitochondrial energetics in cardiac tissue.
  • NAD+ precursor (NMN or NR)Complementary mitochondrial and sirtuin support.

Common forms

  • Juice
  • Punicalagin standardized
  • Urolithin A direct

Key studies

9 studies cited in total.

PubMed: Pomegranate — Improves endothelial function & carotid IMT ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Pomegranate and "Improves endothelial function & carotid IMT". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Pomegranate — Improves muscle endurance ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Pomegranate and "Improves muscle endurance". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Pomegranate — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Pomegranate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

Discussion

Loading discussion…