Pomegranate

Best for

Lower your blood pressure

Likely modest benefit · 100–1500 mg/day for 0–52 weeks · 9 studies , n=421

60 papers · 1 claim · 161 outcomes scored · 1 positive

Outcomes

What pomegranate actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Lower your blood pressure Likely modest benefit

Brings down both systolic and diastolic, especially when baseline runs high.

9 RCTs n=421 100–1500 mg 0–52 wk #4/79

24593225·25191556·27764091·29152243 +5 more

small

9 RCTs n=421

100–1500 mg

0–52 wk

#4 /79

Forms & standardisation

The human evidence is strongest for juice and concentrated extract, not random mixed blends. On a label, look for pomegranate extract with a stated amount, and if the manufacturer gives it, a marker like punicalagins, ellagic acid, or total polyphenols, because that is what lets you compare the product with trial material.³⁴

Risk profile

Adverse events and known drug interactions

Safety events

testicular inflammation moderate

hepatic necrosis moderate

COVID-19 moderate

Intestinal problems moderate

Tendinitis moderate

gastrointestinal events (bloating, diarrhoea, nausea, abdominal pain, constipation) mild

Headache mild

stomach discomfort (gastrointestinal) mild

Drug interactions

Carbamazepine major increases concentration

Docetaxel major decreases effect

Cabazitaxel major decreases effect

Tacrolimus major increases concentration

Tolbutamide major increases concentration

Buspirone major increases concentration

Sildenafil major increases effect

Saquinavir major increases concentration

Warfarin major increases effect

Antithrombotic Agents moderate increases toxicity

Co-studied with

Supplements that share evidence with pomegranate

Greentea 1 shared outcome

Broccolisprout 1 shared outcome

Turmeric 1 shared outcome

Frequently asked

Common questions

Does pomegranate lower blood pressure?

Yes, but the effect is modest. Human trials and meta-analyses show small drops in both systolic and diastolic blood pressure, with the clearest signal when your baseline blood pressure starts out higher.¹²

Is pomegranate juice or extract better?

Both show up in the human data, but concentrated extract is easier to dose without drinking a lot of sugar. Juice works too, but the label matters, because studies use different strengths and serving sizes.¹²³

How long does pomegranate take to work?

Think weeks, not hours. The blood-pressure studies usually run daily use for about 4 to 8 weeks before they judge the result.¹²

What should I look for on the label?

Look for a clear pomegranate extract amount and, when listed, standardization to punicalagins, ellagic acid, or total polyphenols. That tells you whether the product looks like the ones used in trials.³⁴

Track pomegranate in the app

Log doses, check interactions, compare it to alternatives — all backed by the same evidence base.

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Sources

Generated May 15, 2026