Limited evidenceLongevity & antioxidants

Ellagic Acid

A pomegranate polyphenol that gut bacteria convert into urolithins. A few small trials in specific patient groups show changes in inflammatory and metabolic markers, and only some people produce urolithin A at all.

Evidence last reviewed: August 2026

What the science says

Insulin resistance in PCOS Limited evidence
A randomized double-blind trial in women with polycystic ovary syndrome reported improvements in insulin resistance, oxidative stress markers and some sex hormone levels after ellagic acid supplementation. It was a single small trial in one specific population.
Inflammatory and neurotrophic markers Limited evidence
A randomized triple-blind placebo-controlled trial in people with multiple sclerosis and mild depressive symptoms found ellagic acid altered inflammatory, oxidative stress and neurotrophic markers. Biomarker changes were the endpoint, not clinical improvement.
Route to urolithin A Moderate evidence
Ellagic acid is only converted to urolithin A by certain gut bacteria, and roughly a third to half of people are poor producers. Direct urolithin A supplementation improved muscle strength and mitochondrial biomarkers in a randomized trial in middle-aged adults, which is an argument for taking the metabolite rather than the precursor.

Dosage & safety

Studied doseTrials used roughly 180–360 mg/day of ellagic acid. Pomegranate extracts are usually standardized to 40% ellagic acid; check the actual ellagic acid content on the label.

SafetyWell tolerated in short trials, with occasional gastrointestinal upset. Ellagic acid and pomegranate extracts may inhibit CYP3A4 and affect drug metabolism; caution with anticoagulants and blood pressure medication. Not established as safe in pregnancy or breastfeeding.

Scientific references

Randomized double blind clinical trial evaluating the Ellagic acid effects on insulin resistance, oxidative stress and sex hormones levels in women with polycystic ovarian syndrome
Kazemi M, Lalooha F, Nooshabadi MR — J Ovarian Res, 2021
The effects of Ellagic acid supplementation on neurotrophic, inflammation, and oxidative stress factors, and indoleamine 2, 3-dioxygenase gene expression in multiple sclerosis patients with mild to moderate depressive symptoms: A randomized, triple-blind, placebo-controlled trial
Hajiluian G, Karegar SJ, Shidfar F — Phytomedicine, 2023
Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
Singh A, D'Amico D, Andreux PA — Cell Rep Med, 2022

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