Exploring the Health Benefits and Uses of Pomegranate

May 30, 2023

Martin Kuchynka

Pomegranate, a nutritionally rich fruit with potent effects, notably increases testosterone levels, prevents various diseases, enhances sports performance, and offers antioxidant and immune support, making it a valuable addition for hormonal balance, health, and fitness.

What we'll talk about

Nutritionally rich fruit with more benefits than you would expect. Very interesting is its effect on increasing testosterone in men and the fact it can act as a prevention against civilisation diseases. Pomegranate is one of the substances with the most significant effect on testosterone (in both men and women – but more in men). Pomegranate can have an important role in the prevention of many diseases, including cancer and cardiovascular diseases. In general, it is recommended for men to support increasing testosterone, but you should never rely on it as the only salvation.

It can be used as a supplement to a high-quality diet and lifestyle or as a preventive measure against civilization diseases. Pomegranate extract can be used alone or in combination with other substances that enhance its effect. The best quality pomegranates come from Iran and Pakistan, but it is clear that if you want the most out of their potential, extract supplementation is a much better option.

Pomegranate's Role in Medicine and Culture

Pomegranate's historical significance

Pomegranate has always had great cultural importance, the pomegranate tree was cultivated as early as 3000 BC and was considered a symbol of fertility and prosperity. It then played its role in ancient mythologies, but also in Christian teachings. It was the very apple that Adam and Eve plucked from the Tree of Knowledge. However, more important for us is its importance in medicine, which also goes back to the deep past.

Traditional uses in Chinese medicine and Ayurveda

Pomegranate has always been traditionally used in Chinese medicine and Ayurveda, where it was used to help with digestive problems, slow down aging, treat the kidneys, heart and nervous system, kill parasites and treat inflammation. Last but not least, it was also used as an aphrodisiac and vitality support, which is why today it is an interesting supplement for adjusting hormonal balance.

Active Substances in Pomegranate

Health-promoting compounds in pomegranate

Pomegranate (skin and seeds) contains a whole range of health-promoting substances, but that would not distinguish it much from other types of fruit.

Epigenetic effects of ellagic, gallic, and punicic acids

However, the acid content is interesting:

   - Ellagic and gallic (punicalagins) acids – important antioxidants and substances with an epigenetic effect (in particular, it affects which genes will be activated and which will not).

   - Punicic acid

 Effects of Pomegranate Consumption

Increasing testosterone levels

Pomegranate is one of the substances with the most significant effect on testosterone (in both men and women – but more in men) and increases it by up to 30%.

In addition, for such results, it is not even necessary to use the extract, but “ordinary” juice will suffice.

Mood, well-being, and stress regulation

Along with the increase in testosterone, there is also the supply of energy and the regulation of mood and general well-being, pomegranate can also influence the level of stress.

Benefits for sports performance

Pomegranate increases eNOS, which dilates blood vessels, bringing more blood and nutrients to the muscles. Compared to arginine and other potential vasodilators, this pomegranate effect is much more noticeable.

When more blood with nutrients reaches the muscles, it is possible to expect better sports performance, delaying fatigue and, in the long term, better training adaptation.

Anticancer action and antioxidant effects

As a prevention, pomegranate works on several levels:

  1. Suppresses cancer growth
  2. It suppresses the formation of blood vessels supplying the tumor

Scientific discoveries were made mainly in the case of prostate and breast cancer, the mechanism of fighting the disease is epigenetic.

Bioactive substances from pomegranate can directly break free radicals and thus lead to the protection of cells and DNA.

Reducing oxidative stress is a very important factor that plays a role in the prevention of many diseases, including civilization diseases. Moreover, pomegranate is also used in the field of sports performance, where it leads to better regeneration.

Prevention of cardiovascular diseases

The prevention of cardiovascular diseases occurs mainly as a result of the antioxidant effect of pomegranate, but also thanks to the involvement of some epigenetic mechanisms.

Pomegranate substances can reduce the formation of arterial plaque, limit the oxidation of blood lipids and lower blood pressure – one of the main risk factors for the development of cardiovascular disease.

Immune system support

This effect also has its essence in epigenetic action, the active substances of pomegranate support the activation and differentiation of immune cells.

This can have the result of supporting the immunity in all directions – because the immunity is not just one, it has many “branches” and their balance is one of the keys to health.

Who Can Benefit from Pomegranate

Due to the increase in testosterone, it might seem that pomegranate is only suitable for men. In general, it is true. If your goal is to improve hormonal balance and sports performance, men will be the right target group.

However, if you are dealing with cancer or cardiovascular disease, do not hesitate to give it a try. 

In general, it can be recommended:

   - For men to support increasing testosterone – but you should never rely on pomegranate as the only salvation, low testosterone is caused by a complex medical condition.  The first thing to do is adjusting your lifestyle and diet, losing excess fat, etc.

   - Both for strength and endurance athletes – mainly due to its ability to reduce oxidative stress, remove free radicals, reduce muscle fatigue, speed up regeneration and increase blood supply to muscles.

   - As a preventive measure against civilization diseases – where supplementation should function again only as a supplement to a high-quality diet and lifestyle.

Different Forms of Pomegranate

Various consumption options: Whole fruit, juice, extract, and more

You can use pomegranate in several forms:

Whole fruit

  • Juice
  • Extract
  • Dried fruit powder
  • Pomegranate seed oil

For the therapeutic purposes and convenience, first three mentioned are the most suitable, and generally the most available.

Whole fruit

The most common way how to get most active substances form pomegranate is eating whole pomegranate. Do not be afraid of eating pulp as well, it is bitter, but it contains other beneficial substances. The only drawback of eating whole pomegranate is usually cost and amount of active substances you are able to get from one portion.


Pomegranate can be consumed in the form of juice, but in this case it is necessary to place great emphasis on quality. The best quality pomegranates come from Iran and Pakistan, but it is clear that if you want to get the most out of their potential, extract supplementation is a much better option.


Pomegranate extract can be used alone or in combination with other substances that enhance its effect. When looking for a suitable dietary supplement, it is necessary to monitor the content of active substances, in this case it will be the content of punicalagins, which is most often 30%.

Dosing recommendations and combinations with other substances

   - For preventive purposes, a lower dose of around 400 mg per day is sufficient.

   - In the case of using extract itself to support sports performance or to increase testosterone, the effective dose is around 800 mg or more. The results are seen after about 1 month of use. Dosing should take place for at least 3 months with a subsequent break.

However, to maximise the results, it is advisable to combine the extract with other substances, like Ashwagandha, Maca, Zink, vitamin D3 and Biopiperin.

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