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Knowledge · Natural substances

Pomegranate (Punica Granatum)

Database-based evaluation · 684 studies in our database, 120 of them controlled human trials · As of · How we work

Pomegranate is being studied as juice, extract, peel powder and seed oil; human studies show above all a lowering of blood pressure, while findings for blood lipids and oral health are inconsistent.

We evaluated 246 human studies on Pomegranate (Punica granatum), including 125 randomised controlled trials and 37 meta-analyses or systematic reviews; the controlled studies include 6,340 participants in total. As of 24 October 2026.

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1. What Is Pomegranate (Punica Granatum)? Occurrence, Origin and Forms

The pomegranate is the fruit of the pomegranate tree (Punica granatum) in the loosestrife family. The tree grows in warm, dry climates; the arils and juice serve as food, while the peel and rind have traditionally been used in preparations. In studies, juice, fruit extract, peel extract and seed oil are examined separately.

The tree is cultivated in warm regions of Asia, the Mediterranean, North Africa and the Americas, and the fruits ripen in autumn. What is processed above all is the juice from the arils, along with the peel and seeds left over from juice production.

Juice is pressed from the arils, extracts are obtained from whole fruits or from the peel and standardised to polyphenols such as punicalagin, and seed oil is pressed from the seeds. What is studied in humans is mainly juice, capsule and powder extracts, peel extracts and, less often, seed oil.

Forms and Preparations Studied

  • Juice
  • Whole-fruit extract
  • Peel and rind extract
  • Seed oil
  • Fresh fruit and arils
  • Powder from dried peel

Not covered on this page:

  • Fruit juice blends, sweets and drinks in which pomegranate appears only as a flavouring, colouring or additive.
  • Ellagic acid and punicalagin from other sources such as strawberries or walnuts.
  • Other species of the genus Punica, such as Punica protopunica.

2. What Does Pomegranate (Punica Granatum) Do? Results by Area

AreaResult in controlled studiesStrength of evidenceStudiesParticipants
Blood Pressure and Blood Vesselsmixedhigh8 meta-analyses · 33 controlled · 18 other1,249
Blood Lipidsmixedhigh6 meta-analyses · 18 controlled · 11 other728
Exercise and Recoverymixedhigh5 meta-analyses · 13 controlled · 9 other374
Oral and Gum Healthmixedlow0 meta-analyses · 22 controlled · 6 other1,563
Prostatemostly no differenceunclear1 meta-analyses · 4 controlled · 8 other276
Other investigationsmixedhigh16 meta-analyses · 84 controlled · 62 other3,862

How to read the table: counted are human studies whose results concern the area. “High” means at least one meta-analysis and two controlled studies showing improvement, or at least three controlled studies of which three quarters show improvement, with at least 300 participants in total. “Moderate” means at least two controlled studies showing improvement, as a majority, or one meta-analysis alongside controlled studies. “Low” means one controlled study showing improvement. Where an area has no controlled study, the strength of evidence is at most “low” (result “reviews only” or “observational data only”). Everything else is “unclear”. A study counts as showing improvement when at least half of its outcomes in this area improved. Reviews of combination products do not count as meta-analyses; results that only describe side effects or shares of users do not count as an effect. The same study is counted only once.

3. What the Studies Show in Detail

Pomegranate (Punica Granatum), Blood Pressure and Blood Vessels: Human Studies

Pomegranate juice lowered blood pressure more than the control in several controlled studies, for example in diabetes, dialysis, metabolic syndrome and in healthy people 538898108133. Pomegranate extracts, including peel extract, also lowered it compared with placebo 109166; in dialysis patients the difference was not confirmed after accounting for baseline values 125. A meta-analysis of randomized studies with various pomegranate forms found a lowering of systolic and diastolic blood pressure, with strongly inconsistent individual studies 24. After a single intake of pomegranate extract, blood flow and diameter of the arm artery during exercise increased more than under placebo 151152. Pulse wave velocity remained unchanged under juice 98, and pomegranate and grape juice improved flow-mediated dilation equally in adolescents 135. In dialysis patients, the vessel wall of the carotid artery developed more favorably under juice than under placebo 54; two methodological papers also found a difference in a further study with new ultrasound measures 50168. In a larger study, however, intima-media thickness remained without a difference 178. In coronary heart disease, juice reduced exercise-induced reduced blood flow to the heart muscle 105, and in unstable angina in hospital it reduced angina symptoms 173. Reviews of berry, grape and nut products do not allow a statement about pomegranate alone 3441.

StudyDesign · participantsPreparation · dose · duration · comparisonResult
4 Mohammadi et al. 2025meta-analysis · 2,306 participantsPomegranate supplementation (PO); vs. Control/placebo groupsDiastolic blood pressure: improved (SMD: -0.39 mmHg, 95 % CI: -0.59, -0.18; P < 0.001); Systolic blood pressure: improved (SMD: -0.49 mmHg, 95 % CI: -0.68, -0.31; P < 0.001)
11 Gbinigie et al. 2017systematic review · 619 participantsPomegranate juice or capsules; vs. ControlSystolic blood pressure: unclear; Diastolic blood pressure: unclear (p = .038, p < .001)
13 Wang et al. 2020meta-analysis · 572 participantsPomegranate juice supplementation; vs. PlaceboE-selectin: no difference (WMD: 8.42 ng/mL, 95 % CI: -22.9, 39.8, P = 0.599); ICAM: no difference (WMD= -17.38 ng/mL, 95 % CI: -53.43, 18.66, P = 0.107); VCAM: no difference (WMD: -69.32 ng/mL, 95 % CI: -229.26, 90.61, P = 0.396)
24 Bahari et al. 2024meta-analysisPomegranate in various forms; vs. Control/placeboSystolic blood pressure: improved (WMD: -7.87 mmHg; 95% CI: -10.34 to -5.39; p < 0.001); Diastolic blood pressure: improved (WMD: -3.23 mmHg; 95% CI: -5.37 to -1.09; p = 0.003)
27 Rossi et al. 2024systematic review100% fruit and vegetable juices, including pomegranate juiceblood pressure and vascular function: improved
30 Mokgalaboni et al. 2023reviewPomegranate and its derivatives (forms not individually specified)Endothelial function: improved
32 Laurindo et al. 2022systematic reviewPomegranate (Punica granatum L.), various formsblood pressure: improved
33 Copetti et al. 2022systematic reviewFruit-derived anthocyanins, including pomegranate (n=2); 18 to 552 mg anthocyanins per day; acute intake to 20 days; vs. not reportedVascular function: improved

Further studies in this area: 34 41 42 43 45 50 53 54 57 62 71 88 95 98 105 108 109 113 125 127 133 135 143 144 145 147 148 151 152 153 154 156 159 164 166 171 172 173 178 189 206 213 217 218 225 231 234 237 241 244 247

Pomegranate (Punica Granatum) and Blood Lipids: Human Studies

In adults with metabolic diseases or dialysis, juice or extract lowered triglycerides and increased HDL cholesterol in several controlled studies 53108109113. Pomegranate extracts, including peel extract, also lowered total cholesterol more than placebo 104109166; LDL cholesterol did not fall in one of these studies 109. The evidence is high, but the results are inconsistent. The forms studied were mainly pomegranate juice, whole-fruit extract in capsules as well as peel and bark extract; the findings apply in each case only to the form and preparation tested. A meta-analysis of randomized studies, by contrast, found no effect on blood lipids 14, as did studies with juice or seed oil 7088. Under concentrated juice, LDL cholesterol rose more than under the control 108, and in a further study triglycerides rose compared with baseline 133. Mixtures with other plant extracts or foods yielded inconsistent findings and cannot be attributed to pomegranate alone 4164. It remains open which ingredients and amounts are decisive for the effects and how the sometimes short study durations affect long-term results.

StudyDesign · participantsPreparation · dose · duration · comparisonResult
4 Mohammadi et al. 2025meta-analysis · 2,306 participantsPomegranate supplementation (PO); vs. Control/placebo groupsTotal cholesterol: improved (SMD: -0.12 mg/dL, 95 % CI: -0.24, -0.00; P = 0.04); HDL cholesterol: improved (SMD: 0.27 mg/dL, 95 % CI: 0.08, 0.47; P < 0.001); Triglycerides: no difference
10 Ghaemi et al. 2026meta-analysis · 663 participantsPomegranate juice; vs. Control (placebo/usual diet)Triglycerides: improved (MD: -8.2 mg/dL); LDL cholesterol: improved (MD: -4.8 mg/dL); HDL cholesterol: improved (MD: +2.8 mg/dL)
14 Sahebkar et al. 2016meta-analysis · 545 participantsPomegranate consumption, mainly pomegranate juice; daily juice amount consumed (exact dose not reported); supplementation duration assessed in meta-regression; vs. placebo-controlled trialstotal cholesterol, LDL-C, HDL-C, triglycerides: no difference; triglycerides vs. supplementation duration (meta-regression): improved (slope: -1.07; 95% CI: -2.03 to -0.11; p = 0.029)
17 Silveira et al. 2025meta-analysis · 128 participantsPomegranate juice; vs. Randomized controlled trials (control group not specified)HDL cholesterol: improved (MD: 6.21; 95% CI: 2.43 to 10.00; p = 0.001); Triglycerides: improved (MD: -23.30; 95% CI: -45.19 to -1.42; p = 0.04); LDL cholesterol: no difference
27 Rossi et al. 2024systematic review100% fruit and vegetable juices, including pomegranate juicelipid profile: improved
28 Asgary et al. 2023systematic reviewPomegranate supplementation as capsules or liquid; Capsules 250 mg to 250 g; liquid 10 to 500 ml; 3 weeks to 12 months; vs. Control group in randomized controlled trialsox-LDL: no difference (not statistically significant)
32 Laurindo et al. 2022systematic reviewPomegranate (Punica granatum L.), various formstriglycerides: improved; total cholesterol: improved; low-density lipoprotein cholesterol: improved
41 García-Conesa et al. 2018meta-analysisPomegranate as ellagitannin source, with nuts, berries, grapes/wine; vs. Placebo or control within the trialsTotal cholesterol: improved; LDL-cholesterol: improved; Triglycerides: improved

Further studies in this area: 53 62 70 87 88 102 104 108 109 113 133 144 145 147 153 156 166 171 174 200 204 207 212 223 225 241 247

Pomegranate (Punica Granatum), Exercise and Recovery: Human Studies

Compared with placebo, pomegranate extract prolonged the time to exhaustion in cyclists and runners 142152. Juice before each training session increased aerobic performance over several weeks in young adults with elevated blood pressure more than placebo 159. Review articles also see indications of faster recovery after exertion 3942. Juice lowered markers of oxidative stress after exertion compared with the control 127139. A review of juice studies sees indications of less muscle soreness and inflammation 23. For muscle soreness and strength, the results are mixed: juice alleviated muscle soreness and loss of strength in the arm flexors, but not in the leg extensors 155. In other controlled studies, there was no difference in strength, muscle soreness, or creatine kinase 121142. A network meta-analysis found less muscle soreness with pomegranate, but no advantage for strength or creatine kinase; the certainty of the evidence was low 12.

StudyDesign · participantsPreparation · dose · duration · comparisonResult
12 Xu et al. 2026meta-analysis · 595 participantsPlant-derived anthocyanin- and flavanol-rich supplements, including pomegranate; Outcomes at 24, 48 and 72 hours post-exercise; vs. Placebo or control conditionsDOMS at 48 hours: improved (significantly reduced 48 h DOMS vs. the placebo node, ranking first and second); Muscle strength at 48 hours: no difference (No intervention showed a clear advantage for 48 h muscle strength); Creatine kinase at 48 hours: no difference (No intervention showed a clear advantage for 48 h ... CK)
19 Silva et al. 2026systematic reviewPolyphenol supplements, including pomegranate juice; vs. PlaceboMuscle soreness and subjective well-being: improved; Biomarkers of muscle damage, inflammation, oxidative stress: no difference; Functional recovery: unclear
22 Belyani et al. 2025meta-analysisPomegranate supplementation (form not specified); vs. Control (placebo or usual diet, not specified)Myoglobin: no difference (WMD: -1.344 ng/mL; 95% CI: -4.11, 1.42 ng/mL, P = 0.342); Creatine kinase: no difference (WMD: -11.990 U/L; 95% CI: -28.64, 4.66 U/L, P = 0.158); Lactate concentrations: no difference (WMD: -0.093 mmol/L; 95% CI: -0.39, 0.21 mmol/L, P = 0.546)
23 Vitošević et al. 2025systematic reviewPomegranate juice (among five juices); several days around exercise; vs. other juices and controlsmuscle soreness: improved; inflammatory markers: improved
27 Rossi et al. 2024systematic review100% fruit and vegetable juices, including pomegranate juiceexercise performance: improved
31 Canals-Garzón et al. 2022reviewPomegranate juice (other antioxidants: taurine, melatonin, blueberries, oats); acute intake before or during exercise session; vs. Control (placebo or usual diet, not reported)Oxidative stress: improved
33 Copetti et al. 2022systematic reviewFruit-derived anthocyanins, including pomegranate (n=2); 18 to 552 mg anthocyanins per day; acute intake to 20 days; vs. not reportedOxidative stress: improved; Inflammation: improved; Muscle damage: improved
35 d'Unienville et al. 2021meta-analysisPolyphenol-rich foods, including pomegranate; acute and multiple-day supplementation; vs. control or placeboendurance exercise performance: improved (SMD=0.17)

Further studies in this area: 36 39 42 65 121 125 127 128 139 142 151 152 154 155 159 160 194 205 208

Pomegranate (Punica Granatum), Oral and Gum Health: Human Studies

For oral and gum health there are numerous controlled studies, which mainly investigated preparations of peel and bark extract, whole-fruit extract as well as individual mouthwashes, gels and chips. A systematic review sees pomegranate mouthwashes and gels as a possible alternative to conventional agents, but calls for further clinical studies 26. A pomegranate mouthwash lowered plaque and gingiva index in adolescents more than placebo 117. Compared with chlorhexidine, pomegranate mouthwashes usually lowered dental plaque and gum inflammation equally well 6990161, and in one study lowered the plaque index more 81. Against caries bacteria, chlorhexidine had a somewhat stronger effect 8690161. A chip with pomegranate extract in addition to tooth cleaning improved pocket depth and attachment more than cleaning alone 131132. A gel with pomegranate extract, by contrast, did not prevent dental plaque and gum bleeding better than a placebo gel 146. In aphthae, a pomegranate gel relieved pain and shortened healing compared with placebo 118. The findings apply in each case only to the form and preparation studied; combination preparations with further plant extracts such as Myrtus communis, Quercus brantii, Portulaca oleracea and Boswellia serrata 99, propolis 114, Piper nigrum and copper sulfate 134 or Cinnamomum cassia 185 do not allow a statement about pomegranate alone. The evidence is low: many studies are small and short, and most compared only with chlorhexidine instead of placebo.

StudyDesign · participantsPreparation · dose · duration · comparisonResult
26 Potra et al. 2024reviewPomegranate extracts, mouthwashes and gels; vs. conventional synthetic pharmaceuticalsplaque reduction: improved; inhibition of harmful oral microorganisms: improved; promotion of overall oral health: improved
47 Ramesh et al. 2026randomised controlled · 500 participantspomegranate extract; 12 months; vs. standard oral hygiene educationcaries activity (DMFT): improved (p < 0.001); salivary pH: improved (p < 0.01)
55 Bhavana et al. 2023randomised controlled · 100 participantsMouthwash from ethanolic Punica granatum peel extract; 1 week; vs. Woodfordia fruticosa leaf extract mouthwashSalivary amylase: unclear (p=0.000*)
56 Sujanamulk et al. 2020randomised controlled · 100 participantsEthanolic Punica granatum peel extract mouthwash; 5 ml per rinse, 30 seconds, twice daily; Follow-up at 1 hour and 1 week; vs. Woodfordia fruticosa leaf extract mouthwashColony-forming units (CFU): unclear
68 Mishra et al. 2019randomised controlled · 80 participantsPunica granatum mouthrinse; 31 days, washout days 16-31; vs. Terminalia chebula, Vitis vinifera, fourth groupsalivary S. mutans: no difference (statistically nonsignificant); plaque score at day 16: no difference (0.12); salivary pH: no difference (statistically nonsignificant)
69 Sedigh-Rahimabadi et al. 2017randomised controlled · 80 participantsGolnaar mouthwash from Punica granatum var pleniflora; 2 weeks, then scaling, last visit 2 weeks after scaling; vs. chlorhexidine 0.2% mouthwashplaque index: no difference (P < .001); modified gingival index: improved (P = .039); gingival bleeding index: no difference (P < .001)
81 Sasi et al. 2025randomised controlled · 60 participants30% pomegranate peel extract mouthrinse vs. 0.12% chlorhexidine mouthrinse; 10 ml rinsed twice daily; 21 days; vs. 0.12% chlorhexidine mouthrinsePlaque index: improved (1.16 ± 0.26); Plaque index at 21 days: improved (0.79 ± 0.27); Gingival index: no difference
85 Takkella et al. 2023randomised controlled · 60 participantsPomegranate (Punica granatum) mouthwash; 2 weeks; vs. Henna mouthwash and distilled waterSalivary AST: unclear (p<0.001); Salivary ALT: unclear (p<0.001); Salivary LDH: unclear (p=0.002)

Further studies in this area: 86 90 91 92 117 118 119 124 129 131 132 146 161 180 181 195 202 216 231 236

Pomegranate (Punica Granatum) and Prostate: Human Studies

In men with rising PSA after prostate cancer therapy, PSA doubling time was prolonged under pomegranate extract (POMx), but without a placebo group; the authors consider the significance unclear 51. In a placebo-controlled study, pomegranate extract did not prolong PSA doubling time more than placebo; an advantage in carriers of the MnSOD-AA genotype is considered an untested hypothesis 175. A randomized controlled study with pomegranate juice saw no change in PSA kinetics compared with a placebo drink 52. POMx tablets before surgery changed neither oxidative DNA damage and tumor markers in tissue nor serum PSA compared with placebo 74. A randomized controlled study with a mixture of pomegranate, green tea, broccoli and turmeric reports a lower median PSA rise and a lower proportion that left surveillance; this finding applies to the mixture, not to pomegranate alone 49. The evidence for an effect is unclear: the placebo-controlled studies found no advantage, and the only prolongation of PSA doubling time comes from a study without a placebo group.

StudyDesign · participantsPreparation · dose · duration · comparisonResult
3 Hackshaw-McGeagh et al. 2015systematic review · 3,418 participantsNutritional supplement of pomegranate seed, green tea, broccoli, turmeric; vs. usual diet or placebodisease progression or mortality: improved
38 Grammatikopoulou et al. 2020systematic reviewPomegranate fruit extract (among other dietary factors); vs. Placebo or control in RCTsPSA concentration: unclear
51 Paller et al. 2013randomised controlled · 104 participantsPomegranate extract (POMx); 1 g or 3 g POMx; up to 18 months; vs. low vs. high dose, no placeboPSA doubling time (PSADT): unclear (from 11.9 months at baseline to 18.5 months after treatment (P < 0.001)); PSADT increase >100%: unclear (43%); declining PSA levels: unclear (13 patients (13%))
52 Stenner-Liewen et al. 2013randomised controlled · 102 participantsPomegranate juice; 500 ml daily for 4 weeks, then 250 ml daily for another 4 weeks; 8 weeks; vs. Placebo beveragePSA kinetics: no difference
74 Freedland et al. 2013randomised controlled · 70 participantsPOMx tablets (Pom Wonderful); two tablets daily; up to four weeks before surgery; vs. placebobenign tissue 8-OHdG: no difference (16% lower benign tissue 8-OHdG (P = 0.095)); cancer pS6 kinase, NF-κB, Ki67: no difference; serum PSA changes: no difference
175 Pantuck et al. 2015randomised controlledPomegranate liquid extract or pomegranate juice; vs. Placebo, double-blind, multi-institutionalPSA doubling time: no difference (P>0.05)
232 Hussein et al. 2021reviewpomegranate juice and bioactive componentsprevention and treatment of prostate cancer: unclear
233 Hübner et al. 2021reviewPomegranate (form not specified)Prostate-specific antigen (PSA): unclear

Further studies in this area: 235 241 243 246 248

Pomegranate (Punica Granatum): Further Outcomes in Studies

Meta-analyses of randomized studies found lower inflammation markers such as hs-CRP, IL-6 and TNF-α under pomegranate than under placebo or control 813. In type 2 diabetes, seed powder lowered fasting blood glucose and HbA1c more than placebo 87, while seed oil remained without effect 70. In fatty liver, pomegranate extracts, including peel extract, lowered weight, waist circumference and fasting blood glucose more than placebo 109166. A review of rheumatic diseases sees indications of lower disease activity, with low certainty of evidence 18. Under pomegranate extract, beneficial gut bacteria such as Faecalibacterium increased compared with placebo, while the diversity of the gut flora remained unchanged 101167. In healthy people, extract reduced the appearance of skin wrinkles compared with placebo 169. In allergic asthma, extract relieved shortness of breath and lowered eosinophils and neutrophils compared with placebo 78. Pomegranate flowers reduced heavy menstrual bleeding similarly to tranexamic acid 59. The evidence is high, but the results are mixed and distributed across very different complaints. Studied were juice, whole-fruit extract, peel and bark extract, seed oil as well as fresh fruit and seed coats, whereby results are not transferable between forms. It remains open which form and amount works optimally and how background diet has an effect.

StudyDesign · participantsPreparation · dose · duration · comparisonResult
1 Chen et al. 2026meta-analysis · 9,191 participantsherbal therapies including pomegranate; vs. various herbal interventions compared with each otherliver stiffness: improved (MD -0.86; P = .04)
2 Long et al. 2023meta-analysis · 3,852 participantsPomegranate extract among 15 polyphenols; vs. Placebo or usual careDisease activity score (DAS28): improved; Inflammation markers (CRP, ESR): improved; Oxidative stress: improved
4 Mohammadi et al. 2025meta-analysis · 2,306 participantsPomegranate supplementation (PO); vs. Control/placebo groupsBody weight: improved (SMD: -0.14 kg, 95 % CI: -0.25, -0.03; P = 0.01); Body mass index: improved (SMD: -0.17 kg/m2, 95 % CI: -0.30, -0.04; P = 0.01); Fasting blood glucose: improved (SMD: -0.15 mg/dL, 95 % CI: -0.26, -0.04; P = 0.01)
5 Mohammadzaheri et al. 2025meta-analysis · 1,500 participantsPomegranate products (juice, extract); vs. Control/placeboFasting blood glucose (FBS): improved (WMD: -3.036 mg/dl; 95% CI, -4.273 to -1.799, P < 0.001); Insulin: improved (WMD: -0.967 IU/mL; 95% CI, -1.486 to -0.448, P < 0.001); HOMA-IR: improved (WMD: -0.338; 95% CI, -0.470 to -0.205, P < 0.001)
6 Verhoog et al. 2019review · 1,444 participantsPomegranate extract (among other dietary factors); vs. various dietary interventionsAbundance of Akkermansia muciniphila: improved
7 Wu et al. 2025meta-analysis · 894 participantsPomegranate juice (among eight polyphenols); vs. PlaceboEfficacy in COPD: no difference (did not show significant efficacy or insufficient evidence)
8 Jazinaki et al. 2024meta-analysis · 696 participantsPomegranate juice; under 250 ml/day in subgroups; vs. Control groupsC-reactive protein: improved (WMD: -2.55 mg/L; 95%CI: -3.44 to -1.66; p < 0.001)
9 Yin et al. 2025meta-analysis · 673 participantsPomegranate extracts: juice, seed oil, peel/fruit extract, peel-added bread; at least 4 weeks; vs. Placebo or treatment without pomegranate extractHOMA-IR: no difference (WMD = -0.03, 95%CI: -0.37 to 0.31, and p = 0.851); Fasting insulin: no difference (WMD = -0.03, 95%CI: -0.42 to 0.36, and p = 0.862); QUICKI in T2DM and PCOS: no difference (WMD = 0.00, 95%CI: 0.00 to 0.01, and p = 0.002)

Further studies in this area: 13 15 16 17 18 20 21 25 27 28 29 30 32 36 37 40 41 44 45 46 48 51 52 54 57 58 59 60 61 62 63 65 66 67 70 71 72 73 75 76 77 78 79 80 82 83 84 87 89 93 94 95 96 97 98 100 101 103 104 106 107 109 110 111 112 113 115 116 120 122 123 125 126 127 130 133 136 137 138 140 141 143 144 145 147 149 150 157 158 162 163 164 165 166 167 169 170 171 172 173 174 176 177 179 182 183 184 186 187 188 189 190 191 192 193 196 197 198 199 200 201 203 204 206 207 209 210 211 212 213 214 215 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 234 238 239 240 241 242 245

4. How Is Pomegranate (Punica Granatum) Dosed? Preparation, Dose and Duration in Studies

The studies investigated pomegranate juice, whole-fruit extract in capsules, peel and bark extract, seed oil as well as powder from dried peel and fresh seed coats. The preparations ranged from beverages to mouthrinses and gels to capsules and fortified bread. Results apply in each case only to the form and preparation tested and cannot be transferred to other forms.

Preparation or formDoseDurationStudy
pomegranate extract—12 months47
pomegranate extract added to GnRH analog therapydaily, amount not stated3 months48
pomegranate juice or extract—1 year50
Pomegranate extract (POMx)1 g or 3 g POMxup to 18 months51
Pomegranate juice500 ml daily for 4 weeks, then 250 ml daily for another 4 weeks8 weeks52
pomegranate juice (0.7 mM polyphenols)100 cc three times a weekone year53
pomegranate juice or placebo100 cc three times weekly during dialysis1 year54
Mouthwash from ethanolic Punica granatum peel extract—1 week55
Ethanolic Punica granatum peel extract mouthwash5 ml per rinse, 30 seconds, twice dailyFollow-up at 1 hour and 1 week56
pomegranate peel tablets (225 mg PPE, 90 mg ellagic acid) and/or vitamin E soft gel (400 IU)2 tablets + 1 soft gel daily8 weeks57
Pomegranate juice 8 oz vs. placebo8 oz dailyfrom enrollment to delivery58
Persian Golnar (pomegranate flower)—5 days from day 1 of menses for 3 cycles59
Synbiotic pomegranate juice (SPJ) vs. pomegranate juice (PJ) vs. synbiotic beverage (SB) vs. placebo2 L weekly—60
Bread fortified with 3.5% pomegranate peel powder3.5% pomegranate peel powder in bread12 weeks61
Bread fortified with 3.5% pomegranate peel powder100 g bread per day—62

5. Is Pomegranate (Punica Granatum) Safe? Side Effects in Studies

The studies report predominantly no or only mild adverse events. In a study with pomegranate extract, diarrhea occurred more frequently under the higher dose than under the lower one 51. In pregnant women with juice, fetal cardiac ultrasound in an examined subgroup showed no constriction of the ductus arteriosus 58. Long-term safety is not established for peel extracts 26.

StudyReported side effects
2 Long et al. 2023Adding polyphenols did not increase adverse events
9 Yin et al. 2025no adverse reactions reported
11 Gbinigie et al. 2017No adverse events observed
18 de et al. 2026no serious adverse events reported
26 Potra et al. 2024long-term safety not established
42 Ammar et al. 2018not reported
51 Paller et al. 2013Diarrhea 1.9% (1 g) and 13.5% (3 g)
52 Stenner-Liewen et al. 2013No grade 3 or higher toxicities
58 Ross et al. 2021no evidence of ductal constriction on fetal echocardiogram
69 Sedigh-Rahimabadi et al. 2017no staining effect with Golnaar
74 Freedland et al. 2013well tolerated, no treatment-related withdrawals
76 Reisi-Vanani et al. 2025no significant differences in adverse effects

6. What Remains Open: Limits of the Evidence

  • The optimal form, amount and duration of pomegranate intake is unclear.
  • Many studies are small and short, which limits generalizability.
  • Combination products with other plant extracts do not allow conclusions about pomegranate alone.
  • The role of background diet and other foods of the participants is not sufficiently studied.
  • For peel extract and seed oil, controlled studies are lacking in some areas.

7. Bottom Line: What Is Established About Pomegranate (Punica Granatum)

In human studies, pomegranate preparations above all lowered blood pressure; findings for blood lipids, vascular function and oral health are inconsistent. For blood pressure and blood lipids the evidence is high, for oral health low, because most studies compared only with chlorhexidine. However, the results differ depending on form and preparation, and not all studies find improvements. In prostate cancer, pomegranate did not change the PSA course compared with placebo, and in sports the findings are mixed. Combination preparations make it difficult to attribute the effect to pomegranate alone. Open questions concern the optimal form, amount and long-term effect.

Frequently Asked Questions

How well has Pomegranate (Punica granatum) been studied in humans?

We evaluated 246 human studies on Pomegranate (Punica granatum), including 125 randomised controlled trials and 37 meta-analyses or systematic reviews; the controlled studies include 6,340 participants in total. As of 24 October 2026.

Does Pomegranate (Punica granatum) help with blood Pressure and Blood Vessels? What the studies show

We evaluated 8 meta-analyses or systematic reviews, 33 controlled studies and 18 further studies; the controlled studies include 1,249 participants in total. Result of the controlled studies: mixed. Strength of evidence under our published rules: high. Sources: 4111324

Does Pomegranate (Punica granatum) help with blood Lipids? What the studies show

We evaluated 6 meta-analyses or systematic reviews, 18 controlled studies and 11 further studies; the controlled studies include 728 participants in total. Result of the controlled studies: mixed. Strength of evidence under our published rules: high. Sources: 4101417

Does Pomegranate (Punica granatum) help with exercise and Recovery? What the studies show

We evaluated 5 meta-analyses or systematic reviews, 13 controlled studies and 9 further studies; the controlled studies include 374 participants in total. Result of the controlled studies: mixed. Strength of evidence under our published rules: high. Sources: 12192223

Does Pomegranate (Punica granatum) help with oral and Gum Health? What the studies show

We evaluated 22 controlled studies and 6 further studies; the controlled studies include 1,563 participants in total. Result of the controlled studies: mixed. Strength of evidence under our published rules: low. Sources: 26475556

Does Pomegranate (Punica granatum) help with prostate? What the studies show

We evaluated one meta-analysis or systematic review, 4 controlled studies and 8 further studies; the controlled studies include 276 participants in total. Result of the controlled studies: mostly no difference. Strength of evidence under our published rules: unclear. Sources: 3385152

Which forms of pomegranate were investigated in the studies?

Investigated were mainly pomegranate juice, whole-fruit extract in capsules, peel and bark extract, seed oil as well as powder from dried peel and fresh seed coats. The studies examined these forms separately from one another. Results cannot be transferred from one form to another.

Do human studies show an effect on blood pressure?

Yes: pomegranate juice lowered blood pressure more than the control in several controlled studies 538898108133; a meta-analysis of randomized studies confirms this 24. After a single intake of pomegranate extract, blood flow and diameter of the brachial artery under stress increased more than under placebo 151152.

How safe is the intake of pomegranate preparations?

The studies report predominantly no or only mild adverse events. In a study with pomegranate extract, diarrhea occurred more frequently under the higher dose than under the lower one 51. Long-term safety is not established for peel extracts 26.

Are there studies on oral and gingival health?

Yes: a pomegranate mouthrinse lowered the plaque and gingiva index more than placebo 117, and compared with chlorhexidine, pomegranate mouthrinses were as good as or better 698190. A chip with pomegranate extract in addition to tooth cleaning improved pocket depth and attachment more than cleaning alone 131132. A gel with pomegranate extract, by contrast, did not prevent dental plaque and gingival bleeding better than a placebo gel 146.

What do studies on prostate diseases show?

Compared with placebo, pomegranate extract and juice did not change PSA doubling time or PSA values 5274175; a prolongation was found only in one study without a placebo group 51. The placebo-controlled studies therefore found no advantage.

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Every statement on this page carries its evidence tier — proven, plausible or hypothesis — and leads to the original work. The decision in the individual case rests with the practitioner; we provide the connections.

International Health Research · https://ih-research.com/en/knowledge/pomegranate/ · Last updated: 2026-10-24