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    Botanical ExtractsNatural

    Pomegranate Seed Extract

    Also known as: Punica granatum, Punicalagins, Pomegranate

    Standardised extract of Punica granatum, typically delivering 30–40% punicalagins; metabolised by colonic microbiota to urolithins, which mediate many of its effects.

    Last reviewed: 2026-06-23 · 1 indexed study

    Evidence Score
    58/100
    Vascular functionRecoveryAntioxidantPump
    Data Completeness3/4 · 75%
    Evidence ScoreDosageSafetyLinked Studies

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    Overview

    Pomegranate extract is rich in ellagitannins (punicalagins) and anthocyanins that support endothelial function, exercise recovery, and provide systemic antioxidant defence.

    Mechanism & Function

    Mechanism of Action

    Acutely improves blood flow via NO bioavailability, scavenges ROS, and (via urolithin A metabolite) supports mitophagy.

    Physiological Role

    RCTs in trained men show reduced soreness, improved subsequent-day performance, and improved repeated-sprint capacity.

    Primary Pathways

    Punicalagin→urolithin microbial metabolismNO bioavailabilityMitophagy (urolithin A)Antioxidant

    Performance / Health Relevance

    Multiple RCTs in athletes and cardiovascular populations; growing evidence for urolithin A-mediated mitochondrial benefits.

    Evidence Review

    Overall58/100
    Human Clinical62/100
    Meta-AnalysisN/A

    No meta-analyses or systematic reviews indexed for this ingredient yet.

    Mechanistic72/100
    Real-World58/100
    Safety92/100

    Dimensions marked N/A have no indexed evidence of that class. They are shown as unavailable rather than scored.

    Practical Use & Dosage

    Minimum Effective Dose
    500 mg extract
    Optimal Range
    1000 mg/day standardised (≥40% punicalagins)
    Upper / Caution Level
    ~3000 mg/day
    Timing
    Pre-exercise or with meals
    Best Format
    Capsule, juice equivalent
    Bioavailability
    Punicalagins poorly absorbed intact; effects largely via urolithin metabolites.
    Absorption Considerations
    Colonic microbiota produce urolithins variably across individuals.

    Safety & Interactions

    Side Effects

    • •Mild GI upset

    Contraindications

    • Pregnancy (high doses)

    Drug Interactions

    • •CYP3A4 substrates
    • •Antihypertensives
    • •Anticoagulants

    Who Should Avoid

    • •Concurrent statin (theoretical CYP interaction)

    Monitoring

    None routine.

    Frequently Asked Questions

    Auto-generated from indexed evidence — dosage, safety, interactions, and more.

    When is Pomegranate Seed Extract typically used or indicated?

    Pomegranate Seed Extract is most commonly used for: Vascular function, Recovery, Antioxidant, Pump. RCTs in trained men show reduced soreness, improved subsequent-day performance, and improved repeated-sprint capacity.

    How does Pomegranate Seed Extract work?

    Acutely improves blood flow via NO bioavailability, scavenges ROS, and (via urolithin A metabolite) supports mitophagy.

    What is the recommended dose of Pomegranate Seed Extract?

    The optimal range is 1000 mg/day standardised (≥40% punicalagins). with a minimum effective dose of 500 mg extract. Best taken: Pre-exercise or with meals. Upper / caution level: ~3000 mg/day.

    What are the side effects of Pomegranate Seed Extract?

    Reported side effects include: Mild GI upset. Monitoring: None routine.

    Does Pomegranate Seed Extract interact with medications?

    Known or theoretical interactions: CYP3A4 substrates; Antihypertensives; and Anticoagulants. Always check with a clinician before combining with prescription medication.

    Who should avoid Pomegranate Seed Extract?

    Pomegranate Seed Extract is generally not recommended for: Concurrent statin (theoretical CYP interaction); and Pregnancy (high doses).

    How strong is the evidence for Pomegranate Seed Extract?

    Evidence level: Moderate (overall score 58/100), based on 1 indexed study on SuppIndex.

    Research & References (1)

    Pomegranate extract on muscle recovery from elbow-flexor exercise

    RCT2011Moderate
    PubMed

    Improved strength recovery at 24–72 h and reduced soreness vs placebo.

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    Research Overview

    Moderate Evidence
    1Total Studies
    1Human Trials
    0Meta-Analyses
    2011Latest Study
    0Animal / In Vitro
    1Athlete Studies
    Primary data sourceAthletes
    Pooled evidence (meta-analysis / systematic review)No
    Athlete-specific data1 studies

    Cite this ingredient

    One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.

    Stable URL

    https://thesuppindex.com/ingredients/pomegranate-seed-extract

    SuppIndex. (2026). Pomegranate Seed Extract: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/pomegranate-seed-extract

    Based on 1 indexed studies · Evidence level: Moderate.

    Goal Ratings

    Recovery
    General Health
    Endurance

    Stack Compatibility

    Pair with beetroot, pycnogenol, urolithin A for mitochondrial-vascular stack.

    BeetrootPycnogenolUrolithin A