NutriDex

The Supplement Research Compendium
🍎

Pomegranate

Punica granatum

Polyphenol-rich arils with modest blood-pressure benefit

Moderate evidence 🍎Fruits

✚ Updated · How we grade evidence

Evidence tier
Moderate
Research weight
Citations
8 verified / 8
Classification
Fruits
❝
What the evidence says. Several controlled trials; effects real but modest or context-dependent.

Nutrition per serving 1 cup arils (174 g)

174gSERVING
  • Water 135.6 g78%
  • Sugars 23.8 g14%
  • Fibre 7 g4%
  • Other carbs 1.7 g1%
  • Protein 2.9 g2%
  • Fat 2 g1%
What's in one serving, by weight — average composition (USDA).
Fibre25%Vitamin C20%Vitamin K24%Folate17%Copper31%Potassium9%
One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
144 kcal2.9 g protein7 g fiber2 g fat
NutrientPer serving% daily value
Fibre7 g25%
Vitamin C18 mg20%
Vitamin K29 µg24%
Folate66 µg DFE17%
Copper0.28 mg31%
Potassium411 mg9%
Magnesium21 mg5%
Phosphorus63 mg5%

Composition data: USDA FoodData Central ↗

What is Pomegranate?

Pomegranate (Punica granatum) is a fruit used for may lower systolic and diastolic blood pressure (rct meta-analyses). NutriDex grades the human evidence as Moderate. Human evidence for pomegranate is strongest for blood pressure: pooled randomized-trial meta-analyses report systolic reductions of roughly 5–8 mmHg and smaller diastolic effects, with greater benefit in people with elevated baseline pressure. Meta-analyses also show reductions in inflammatory and oxidative-stress biomarkers (hs-CRP, IL-6, TNF-alpha) and a small increase in HDL cholesterol, though effects on total cholesterol, LDL and triglycerides are not significant. Polyphenol reviews credit pomegranate with trivial-to-small ergogenic and muscle-recovery effects. However, most trials are small, short, heterogeneous and often industry-linked, frequently testing concentrated juice or extract rather than the whole fruit, so hard clinical endpoints (heart attack, stroke, mortality) remain unproven. Overall the data support pomegranate as a healthful component of a cardioprotective diet rather than a validated treatment.

Purported Benefits

✓May lower systolic and diastolic blood pressure (RCT meta-analyses)
✓Reduces inflammatory biomarkers (hs-CRP, IL-6, TNF-alpha)
✓Modest rise in HDL cholesterol; high antioxidant capacity
✓May improve endothelial function and arterial measures
✓Polyphenols may give trivial-to-small endurance and recovery benefits
✓Source of fibre, vitamin K, folate and copper

Dosing & Compounds

Typical Dose
A common serving is about 1 cup of arils (174 g) or roughly half a fruit; cardiovascular trials typically used 150–500 mL/day of pomegranate juice over 2–12 weeks. Whole arils add fibre that juice lacks.
Active Compounds
Punicalagins & ellagitannins (hydrolysable tannins)Ellagic acid (and urolithin metabolites)Anthocyanins (cyanidin/delphinidin glucosides)Vitamin C (ascorbic acid)Vitamin K (phylloquinone)FolatePotassiumCopperPectin & soluble dietary fibre

Safety & Cautions

Generally safe as a food. The juice carries a meaningful sugar and calorie load, so it is less suitable than whole arils for people managing blood glucose or weight. Pomegranate can inhibit CYP enzymes in laboratory studies and a case report links it to raised INR on warfarin, but controlled human studies have generally found little effect on CYP2C9 or CYP3A4 substrates, so any interaction with warfarin, statins or antihypertensives is largely theoretical—monitor and consult a clinician if combining. True allergy is uncommon but reported. Not a substitute for prescribed blood-pressure or lipid therapy. Educational only — always check with your doctor or pharmacist before combining Pomegranate with any medicine.

Key Studies

Meta-analysis Bahari 2024 ✓ PubMed
Meta-analysis of 22 RCTs: pomegranate consumption lowered systolic BP by 7.87 mmHg and diastolic by 3.23 mmHg, with greatest effect when baseline SBP >130 mmHg (high heterogeneity).
Meta-analysis Ghaemi 2023 ✓ PubMed
Meta-analysis of 14 trials (n=573): pomegranate juice cut systolic BP ~5.02 mmHg in a dose-dependent manner, with benefit attenuating after 2 months.
Meta-analysis Bahari 2023 ✓ PubMed
Meta-analysis of 33 RCTs: pomegranate significantly reduced CRP, IL-6, TNF-alpha and MDA and raised total antioxidant capacity.
Meta-analysis Cheng 2025 ✓ PubMed
Updated meta-analysis of 37 RCTs (n=2695): pomegranate increased HDL-C (+2.5 mg/dL) but showed no significant effect on total cholesterol, LDL-C or triglycerides.
Meta-analysis Wang 2020 ✓ PubMed
Meta-analysis of 16 RCTs (n=572): pomegranate supplementation significantly reduced hs-CRP, IL-6 and TNF-alpha biomarkers of inflammation.
Meta-analysis d'Unienville 2021 ✓ PubMed
Meta-analysis of polyphenol/nitrate foods: pomegranate was among polyphenol sources giving trivial-to-small endurance exercise performance benefits.
Meta-analysis Sahebkar 2017 ✓ PubMed
Meta-analysis of 8 RCTs: pomegranate juice reduced systolic BP by ~4.96 mmHg and diastolic by ~2.01 mmHg regardless of dose or duration.
Meta-analysis Sahebkar 2016 ✓ PubMed
Meta-analysis of 12 RCTs (n=545): pomegranate consumption did not significantly change plasma lipid concentrations overall.
8 sources cited · 8 verified Search all studies on PubMed ↗

Common questions about Pomegranate

What is Pomegranate used for?

Pomegranate is most often taken for May lower systolic and diastolic blood pressure (RCT meta-analyses), Reduces inflammatory biomarkers (hs-CRP, IL-6, TNF-alpha), Modest rise in HDL cholesterol; high antioxidant capacity, May improve endothelial function and arterial measures. Polyphenol-rich arils with modest blood-pressure benefit

Does Pomegranate work — what does the evidence say?

Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Human evidence for pomegranate is strongest for blood pressure: pooled randomized-trial meta-analyses report systolic reductions of roughly 5–8 mmHg and smaller diastolic effects, with greater benefit in people with elevated baseline pressure. Meta-analyses also show reductions in inflammatory and oxidative-stress biomarkers (hs-CRP, IL-6, TNF-alpha) and a small increase in HDL cholesterol, though effects on total cholesterol, LDL and triglycerides are not significant. Polyphenol reviews credit pomegranate with trivial-to-small ergogenic and muscle-recovery effects. However, most trials are small, short, heterogeneous and often industry-linked, frequently testing concentrated juice or extract rather than the whole fruit, so hard clinical endpoints (heart attack, stroke, mortality) remain unproven. Overall the data support pomegranate as a healthful component of a cardioprotective diet rather than a validated treatment.

What is the typical dose of Pomegranate?

A common serving is about 1 cup of arils (174 g) or roughly half a fruit; cardiovascular trials typically used 150–500 mL/day of pomegranate juice over 2–12 weeks. Whole arils add fibre that juice lacks.

Is Pomegranate safe? Any cautions or side effects?

Generally safe as a food. The juice carries a meaningful sugar and calorie load, so it is less suitable than whole arils for people managing blood glucose or weight. Pomegranate can inhibit CYP enzymes in laboratory studies and a case report links it to raised INR on warfarin, but controlled human studies have generally found little effect on CYP2C9 or CYP3A4 substrates, so any interaction with warfarin, statins or antihypertensives is largely theoretical—monitor and consult a clinician if combining. True allergy is uncommon but reported. Not a substitute for prescribed blood-pressure or lipid therapy.

How many studies support Pomegranate?

NutriDex cites 8 sources for Pomegranate, graded "Moderate".

Cite this page
APA

Peh, D. (2026). Pomegranate (Punica granatum): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 26 Jun 2026, from https://nutridex.info/s/pomegranate

BibTeX
@misc{nutridex_pomegranate,
  author       = {Peh, Daryl},
  title        = {Pomegranate (Punica granatum): Benefits, Dosage, Side Effects \& Evidence},
  year         = {2026},
  howpublished = {NutriDex --- The Supplement Research Compendium},
  url          = {https://nutridex.info/s/pomegranate},
  note         = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-06-26}
}

For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.

← Back to the full dex · All substances