Ellagic acid
What it is
A polyphenol found in pomegranate, berries, and walnuts that converts to urolithins in the gut via microbiome metabolism. Ellagic acid itself has direct antioxidant, anti-proliferative, and anti-inflammatory properties in cell and animal studies. Bioavailability of parent ellagic acid is modest, but gut-converted urolithins have greater systemic effect. Human data primarily supports its role as a microbiome-dependent precursor rather than a direct pharmacological agent.
Dose
200–400 mg pomegranate or berry extract standardised for ellagic acid
Time of day & tips
Conversion to urolithins depends on individual gut microbiome composition; adequate gut microbial diversity maximises benefit
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