Ellagic acid

Tier 3 — weak evidence · Antioxidant · Gut health · Anti-inflammatory

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