Pomegranate extract (ellagic acid)

Tier 2 — promising · Cardiovascular · Antioxidant · Prostate

Rich in ellagitannins that gut bacteria convert into urolithin A. Sahebkar et al. meta-analyses (2017 for lipids and BP) found pomegranate modestly lowers blood pressure, LDL cholesterol, and inflammation markers. Also slows PSA doubling time in prostate cancer survivors. The juice or standardised extract both work. Very safe with no serious side effects. Choose products standardised to punicalagins or ellagic acid.

Dose: 500–1,000 mg/day pomegranate extract (40% ellagic acid) or 240 mL juice daily