Pomegranate capsules have become increasingly popular in recent years due to the many potential health benefits of pomegranates. Pomegranates contain high levels of antioxidants and other beneficial plant compounds that may help reduce inflammation, lower blood pressure, improve heart health, and more. But when taking pomegranate capsules, how much should you take to get these benefits?
What are the potential benefits of pomegranate capsules?
Most of the research on pomegranates has looked at the juice or fruit, but pomegranate capsules are thought to provide similar benefits. Some of the potential benefits of pomegranate include:
- May help lower blood pressure
- May reduce arterial plaque and improve blood flow
- May lower “bad” LDL cholesterol
- May have anti-inflammatory effects
- May improve memory and cognitive function
- May slow progression of Alzheimer’s disease
- May help prevent neurodegenerative diseases
- May help treat erectile dysfunction
- May reduce muscle soreness after exercise
The polyphenols found in pomegranates, including anthocyanins and ellagitannins like punicalagins, are thought to be the source of most of these benefits.
How much pomegranate should you take to get the benefits?
Most research studying the effects of pomegranates has used doses ranging from around 200 mg to 500 mg of pomegranate polyphenols or extract. However, an optimal or standardized dosage has not been established.
One review looked at studies investigating the effects of pomegranate extracts on blood pressure. The researchers found that significant reductions in blood pressure were seen at daily doses between 150 mg and 500 mg for 1-3 months. Doses above 500 mg did not seem to have any additional benefit.
Another review of studies using pomegranate extract for memory and cognitive function found that doses between 200-500 mg per day for 2-4 weeks were effective at improving markers of memory and cognition in the studies.
Based on these and other studies, a daily dose of around 250 mg to 500 mg of pomegranate extract seems appropriate to get many of the potential health benefits. Make sure when purchasing pomegranate capsules that the polyphenol or punicalagin content is listed so you know you are getting an effective dose.
500 mg per day
Taking 500 mg per day, preferably divided into 2 or 3 doses, is likely to be effective for most people based on the research:
- May significantly lower blood pressure
- May improve blood flow
- May lower oxidative stress and inflammation
- May improve cognitive function and memory
Doses at this level and above also appear to be safe, with no significant side effects reported.
250 mg per day
Lower doses around 250 mg per day may also provide benefits, although they may be more modest. Potential benefits at this dosage can include:
- Minor reductions in blood pressure
- Some improvement in blood flow
- Modest anti-inflammatory effects
- Subtle benefits for cognitive function
This lower dose is a good option for maintenance after taking a higher dose, or for people who are particularly sensitive to dietary supplements.
100 mg or less per day
It’s unlikely that doses under 100 mg per day would have any significant health benefits. At these low dosages, you may get benefits like:
- Very slight reductions in oxidative stress
- Minor anti-inflammatory effects
But lower doses are unlikely to significantly reduce blood pressure, improve cardiovascular health or enhance memory and cognition based on most existing research.
Are there any safety concerns or side effects?
Pomegranate capsules are generally considered very safe, especially when taken at recommended dosages.
There are no known significant drug interactions with pomegranate. However, it may interact with herbs and supplements that also lower blood pressure, like garlic or ginseng. Speak with your doctor before combining pomegranate with other blood pressure-lowering supplements.
Minor side effects reported in studies include:
- Stomach upset
- Nausea
- Diarrhea
- Dizziness
- Headaches
These side effects are usually mild and tend to go away with continued use. Starting with a lower dose and increasing gradually can help minimize side effects.
Pomegranate capsules are not recommended for pregnant or breastfeeding women, since the effects have not been studied. They should also be avoided in young children and those with bleeding disorders or upcoming surgery due to the potential for pomegranate to slow blood clotting.
How long does it take for pomegranate capsules to work?
In most studies, benefits have been seen after about 2-4 weeks of continued use. However, effects may be noticed sooner in some people who are particularly sensitive.
Maximum benefits seem to occur around 8-12 weeks. For long-lasting effects, pomegranate capsules should be taken consistently rather than sporadically.
Should pomegranate capsules be taken with or without food?
Pomegranate capsules can be taken with or without food. There do not appear to be differences in absorption or effects between taking pomegranate capsules with meals versus on an empty stomach.
If you experience any stomach upset from pomegranate capsules, taking them with food may help minimize this.
When is the best time to take them for maximum benefits?
The time of day is not thought to significantly impact the effects of pomegranate capsules. They can be taken at any time that is convenient.
However, some research has found taking supplements first thing in the morning may improve absorption and increase compliance. Therefore, taking pomegranate capsules with breakfast may be beneficial.
It may also be ideal to space out doses throughout the day rather than taking the full amount all at once. For example, taking 250mg twice a day or 500mg divided into three doses.
Should pomegranate capsules be taken every day for best effects?
Yes, pomegranate capsules should be taken consistently every day to get the most benefits. The polyphenols have relatively short half-lives in the body, so missing doses can reduce overall effects.
Most studies showing benefits have had participants take pomegranate extract or capsules daily without long gaps. Taking pomegranate capsules 5-6 days a week is likely sufficient, but skipping multiple days in a row may result in blood pressure creeping back up or loss of other benefits.
How long is it safe to take pomegranate supplements?
Long-term use of pomegranate capsules appears to be safe, based on the available evidence. Most studies have lasted 2-3 months, with some up to 6 months. No adverse effects have been reported with continuous daily use in these studies.
Pomegranate capsules may be safe to take for much longer than 6 months, although research has not yet investigated effects beyond this timeframe. Periodic breaks, such as a week off every 3-4 months, are a wise precaution.
As with any supplement, it’s a good idea to discuss long-term use with your doctor to monitor your individual response and health status.
Special considerations for groups
Pregnant and breastfeeding women
There is insufficient research to determine whether pomegranate capsules are safe during pregnancy or breastfeeding. Therefore, they should be avoided during these times until more is known.
Children
Pomegranate capsules have not been studied in children and are not recommended for those under 18. Pomegranate juice in normal food amounts is likely safe, but capsules or extracts should be avoided.
Those with bleeding disorders
Pomegranate may impact clotting and increase the risk of bruising and bleeding. People with bleeding disorders like hemophilia or who take blood-thinning medications like Warfarin should avoid pomegranate capsules unless approved by their healthcare provider.
Those with upcoming surgery
Pomegranate capsules should be stopped at least 2 weeks before any scheduled surgery because they may interfere with blood coagulation during and after surgery.
Those taking blood pressure medications
Pomegranate may enhance the effects of blood pressure medications. Blood pressure should be monitored when starting pomegranate capsules. Medication adjustments may be necessary if blood pressure drops too low.
Conclusion
Daily intake of a pomegranate extract or capsule delivering around 250-500 mg of polyphenols, particularly punicalagins, appears to be effective and safe for most healthy adults. Benefits tend to increase up to 500 mg. Larger doses do not seem to provide additional effects.
Minor side effects like digestive upset have occasionally been reported, especially at higher doses. Starting with lower dosages and increasing gradually helps minimize risk of adverse effects.
Pomegranate capsules taken regularly for at least 2-3 months seem to provide the most benefits. Long-term daily intake is likely fine for most individuals, though periodic breaks are recommended.
Anyone on medication or with existing health conditions should speak to their healthcare professional before taking pomegranate capsules to determine appropriateness for their situation.
Pomegranate is an exceptionally healthy fruit with a wealth of research demonstrating its many potential benefits. Taking a capsule with a concentrated, standardized pomegranate extract daily appears to be a safe and effective way to leverage its unique health-promoting properties.
