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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.

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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.

How to take it

TimingTiming does not matter.
With food?Take it with food, which reduces the occasional stomach upset.
Worth knowingEllagic acid itself is barely absorbed — the benefit depends on gut bacteria converting it to urolithin A, which only about a third to a half of people do well.

Interactions

With medications

  • drugs metabolised by CYP3A4 and CYP2C9 (statins, tacrolimus, some calcium channel blockers)

    Pomegranate constituents inhibit these enzymes and have raised drug exposure in pharmacokinetic studies. talk to your doctor before combining, particularly on any narrow-margin drug

  • warfarin

    Pomegranate products have been reported to raise INR through the same CYP2C9 pathway. do not start it without telling the clinic managing your INR

  • blood pressure medication

    Pomegranate extracts lower blood pressure modestly, which adds to antihypertensive treatment. monitor blood pressure

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

What does ellagic acid do?

Ellagic acid is a pomegranate polyphenol that gut bacteria convert into urolithin A. Small trials in women with PCOS and people with multiple sclerosis showed changes in insulin resistance and inflammatory markers, but the evidence is limited.

Is ellagic acid or urolithin A better?

Roughly a third to half of people are poor urolithin A producers, so ellagic acid may do little for them. Direct urolithin A improved muscle strength and mitochondrial markers in a randomized trial, a moderate-grade argument for taking the metabolite instead.

How much ellagic acid per day?

Trials used roughly 180–360 mg/day of ellagic acid, taken with food. Pomegranate extracts are usually standardised to 40% ellagic acid, so check the actual ellagic acid content on the label.

Does ellagic acid interact with medications?

Pomegranate constituents including ellagic acid can inhibit CYP3A4 and CYP2C9, raising levels of drugs like statins and tacrolimus, and have been reported to raise INR on warfarin. Pomegranate extracts also modestly lower blood pressure, so talk to your doctor before combining.

Scientific references

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