Pomegranate

Pomegranate juice/extract contains punicalagins and ellagic acid — gut bacteria convert these to urolithin A (see urolithin-a.md). Direct evidence: pomegranate juice (240mL/day, 3 years) reduced carotid artery intima-media thickness by 30% (plaque regression) in a 2004 Israeli study. Also: 50mL/day improved systolic BP by 5 mmHg and reduced LDL oxidation by 90%. The antioxidant capacity is 3x higher than red wine or green tea per volume. Ellagitannin content is the key — standardize to punicalagins or total polyphenols. --- *Reviewed by the Dose AI Research Team and Clinical Advisory Board* *Last updated: 2026-04-06*