Pomegranate: The Powerhouse of Nutrients

Pomegranate contains diverse compounds that have demonstrated a range of biological activities in preclinical and clinical studies.^1-3

In other words, pomegranate is a fruit with body-wide health benefits.

Across preclinical studies, pomegranate extracts have been shown to support processes involved in mitochondrial function,⁴ vascular and cardiovascular health,^5,6 inflammatory balance,⁷ and glucose metabolism.⁸

Collectively, these findings have led to investigations of pomegranate and its extracts for their potential role in promoting healthy aging.^9,10

Clinical studies indicate that pomegranate consumption may improve blood flow in healthy adults,^11,12 and help lower blood pressure.^13-16

Pomegranate as a Source of Diverse Nutrients

All parts of the pomegranate—bark, flowers, and leaves—have traditional therapeutic uses. They have been studied in relation to digestive, metabolic, cardiovascular, and antimicrobial functions, as well as hair and skin structure.²

But why is pomegranate so packed with benefits?

Every component of the plant contains a potent assortment of polyphenols. These include an abundance of anthocyanins and flavonoids, many of which have demonstrated antioxidant and anti-inflammatory activity in experimental studies.^6,17

Pomegranate also contains special polyphenols like ellagic acid, ellagitannins, and punicalagin.^17,18 These compounds have been studied for their potential health-promoting properties.¹⁸

One of the most potent nutrients derived from pomegranate is urolithin A which has been studied for its role in supporting cellular health.¹⁹

Urolithin A: A Mitochondrial Booster

While pomegranate and its extracts contain a wide array of nutrients, they do not contain urolithin A—it needs to be made in the body from nutrients contained in pomegranate.

Pomegranate provides raw materials from which some people can make urolithin A for themselves.

In the body, urolithin A is created from the polyphenol called punicalagin which can be present in relatively high amounts in pomegranate products²⁰—some pomegranate supplements are even standardized to contain a specific punicalagin content.²¹

When we consume punicalagin, our healthy gut bacteria metabolizes it and converts it into urolithin A, which can then be absorbed and distributed throughout the body.²²

Urolithin A has various bioactive properties including anti-inflammatory activity. The primary area of research is its role in mitochondrial health.

Mitochondria are present in abundance in most cells in the body. Some exceptions include red blood cells and bacteria. For all other cells, the mitochondria are the primary source of cellular energy they use to grow, repair themselves, and function.

In various preclinical studies urolithin A improves mitochondrial function and helps rejuvenate mitochondria.²³ It activates cellular quality-control processes that remove damaged mitochondria and support mitochondrial turnover.^23,24

In multiple cell and animal studies, supplementation with urolithin A has been associated with improvements in markers related to healthy functions.

In various animal models it improves healthspan and lifespan with protection against an array of age-related disorders such as cardiovascular, metabolic, neurologic, joint, and inflammatory bowel disease.²³

Human studies of urolithin A are still in their early stages. But results so far support its potential to influence markers of mitochondrial health.²⁵

Furthermore, trials report improvements in certain measures of muscle function, including strength and endurance—in both young athletes²⁶ as well as middle-aged²⁶ and older adults.²⁷ In one study, muscle strength increased by approximately 12% while also increasing aerobic endurance and physical performance in middle-aged adults.²⁶

Benefits of Pomegranate Consumption

Pomegranate has been investigated for its potential effects against common threats to health in older adulthood.

Cardiovascular

Cardiovascular disease is the most prevalent chronic disease of older age.²⁸ Pomegranate has been reported to beneficially influence numerous cardiometabolic risk factors in both preclinical and clinical studies.

In preclinical studies it has been shown to:

• Support blood vessel function,^5,6,29,30
• Reduce markers associated with atherosclerotic plaque development,^13,31-34 and
• Influence pathways involved in blood clot formation.^31,35-37

Whereas in clinical studies:

• It lowers blood pressure,^16,38,39 and
• Improves blood lipid abnormalities and prevents lipid oxidation.⁴⁰

Obesity & Metabolic Health

Obesity, metabolic syndrome, and type 2 diabetes share overlapping signs like high blood pressure and abnormal lipid levels.

In two clinical trials involving adults with type 2 diabetes or poor glucose control, consumption of pomegranate juice was associated with improvements in insulin sensitivity and glycemic indices.^41,42

A 2024 systematic review and meta-analysis of 28 human trials found that pomegranate consumption in adults was associated with modest reductions in body weight (about 4.41 lbs.) and BMI compared with controls.⁴³

Pomegranate consumption was associated with lower liver enzyme levels and reduced liver markers of fatty liver disease—even in individuals already suffering from this disorder.^38,44

In another study, data from 32 different randomized controlled trials of pomegranate consumption were pooled. Overall, the researchers reported that pomegranate consumption was associated with lowered:⁴⁵

• Fasting blood glucose,
• Fasting insulin,
• Hemoglobin A1c—a marker of long-term glucose control, and
• HOMA-IR—an index indicating level of insulin resistance.

Cancer

Pomegranate has been studied for mechanisms that may help reduce both cancer risk and progression.^46,47

In experimental models involving carcinogenic exposures, pomegranate has shown it may reduce cancer incidence.^48-50

Multiple mechanisms of pomegranate have been identified that may influence tumor progression, making it potentially relevant for more than just prevention. These include effects on cancer cell proliferation and survival, and pathways involved in metastasis such as angiogenesis.^51,52

In studies on people with prostate cancer, researchers evaluated the effects of pomegranate consumption on PSA levels.^53-55 PSA is an important blood marker of prostate disease. It is commonly used to monitor prostate cancer progression, as levels tend to increase with tumor growth. In these studies, pomegranate consumption was associated with a slower rise in PSA levels following cancer treatment, suggesting a potential role as an adjunct to standard therapy.

Summary

Pomegranate is a nutrient-dense fruit that contains a wide range of health-relevant compounds.

Some of the important nutrients associated with pomegranate—punicalagin and polyphenols, anthocyanins, and flavonoids,—have demonstrated biological activity in experimental and clinical studies. Research suggests that the combined activity of all these nutrients may be relevant to healthy aging.

Owing to multiple mechanisms of action, pomegranate has been studied for effects across an array of physiological systems.

Animal and human studies have reported associations with several outcomes that impact cardiovascular and metabolic health.

If you have any questions on the scientific content of this article, please call a Life Extension Wellness Specialist at 1-866-864-3027.

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