Pomegranate extract

Punica granatum Extract

Also known as: Pomegranate, Punicalagins, Ellagitannins

HeartCognition

TL;DR

Rich source of punicalagins and ellagitannins. Gut bacteria convert these to urolithin A, which activates mitophagy. Evidence for cardiovascular and cognitive benefits.
Safety: Excellent. Very well-tolerated. Long dietary history. No significant adverse effects.
Cost: approximately $12-20/month.
Best for: Heart disease

What the research says

Heart diseaseModerate

Evidence

3/5

Onset speed

2/5

Typical dose: 500-1000 mg extract/day or 8 oz juice

Multiple trials show reduced blood pressure, improved arterial thickness, and decreased LDL oxidation. Punicalagins are the primary active compounds.

Metabolic syndromeLow

Evidence

2.5/5

Onset speed

2/5

Typical dose: 500-1000 mg/day

Some evidence for improved insulin sensitivity and lipid profiles.

Cognitive declineLow

Evidence

2.5/5

Onset speed

2/5

Typical dose: 500-1000 mg/day

A few trials show improved memory. Mechanism may involve urolithin A production and mitochondrial health.

Pomegranate extract on Amazon

$12-20/mo (estimated)

See on Amazon →

*Link is just for your convenience - we do not make any fees

Safety & practical info

Safety:Excellent

Very well-tolerated. Long dietary history. No significant adverse effects.

Interactions:Blood pressure meds, statins

Additive blood pressure lowering. May affect statin metabolism.

Cost:$12-20/mo

Affordable. Standardized extract or juice.

Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.

This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.

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