Pomegranate Extract vs. Juice

You may have heard about some of the health benefits of consuming pomegranate, a fruit that is rich in antioxidants. With all of the interest in pomegranate, there are now different ways to consume it, such as in the form of juice or as an extract in liquid and dry powder forms. Read on to find out more about the benefits of the different options.

Pomegranate Extract Benefits

Pomegranate extract, derived both from the seed and peel, may be consumed as a dietary supplement and has been shown to have a number of potential health benefits. Pomegranate peel extract is rich in polyphenols, as the peel contains 10.4%–21.3% tannins^[1], while the seeds are about 18% oil.^[2]

Pomegranate extract has anti-inflammatory properties

Pomegranate extract has been shown to be anti-inflammatory, mainly due to the ellagitannins and ellagic acid it contains.^[3] For example, a study in rats demonstrated that consuming pomegranate extract led to a decrease in inflammation after a surgical procedure.^[4] As inflammation is associated with a number of chronic conditions, pomegranate extract holds promise when it comes to disease prevention.

Pomegranate extract is rich in polyphenols

Research also points to the numerous benefits of all of the different polyphenol compounds in pomegranate peel extract. These compounds include ellagic acid, which has several functions in the body, including:^[5]

• Antioxidant: Protects your cells from damage.
• Anti-tumor Effects: May inhibit the growth of tumors.
• Neuroprotection: Supports brain health.
• Antiviral and Antibacterial Properties: Helps boost your immune system.

Pomegranate extract carries benefits for women

Studies suggest that pomegranate extract can be beneficial for women's health. For instance, research found that it improved endometrial function in rats with polycystic ovary syndrome, indicating potential benefits for women with this condition.^[6]

Pomegranate extract carries benefits for men

Some studies have supported the extract’s use in the prevention or management of prostate cancer, erectile dysfunction, and benign prostatic hyperplasia. For example, one animal study showed that pomegranate extract helped testosterone-induced benign prostatic hyperplasia, which could be due to the antioxidant and anti-inflammatory properties of pomegranate.^[7]

The Benefits of Pomegranate Juice

Obviously, the benefits of pomegranate extract and juice overlap significantly. However, here are some of the distinct mechanisms of action.

Pomegranate juice carries antioxidant properties

Antioxidants play a role in the prevention of chronic disease. Pomegranate juice contains punicalagin, a substance that makes up part of the ellagitannins polyphenol family and accounts for more than half of the antioxidant activity of pomegranate juice^[8].

Pomegranate juice carries antimicrobial properties

Pomegranate has demonstrated both antibacterial and antiviral activities, which is of interest, particularly given the possibility of widespread global virus pandemics.^[9] Pomegranate juice holds promise in terms of the prevention and treatment of infection.

Pomegranate juice carries anti-inflammatory properties

Some studies have shown that pomegranate juice can be used as an anti-inflammatory agent^[10]. Additional studies in humans with larger samples are needed to further understand the benefits.

Comparing Pomegranate Juice and Extract

Both pomegranate juice and extract carry health benefits, but studies comparing the two have revealed mixed results. Some research shows differences in their effects, while others do not.

One factor to consider is the variability in the activity of pomegranate juice and extract, depending on their source or method of preparation, which can make it difficult to draw clear conclusions.^[11]

However, some key differences include:

Pomegranate peel extract has a stronger antioxidant profile

Pomegranate peel extract has a much higher antioxidant content than the juice and pulp extracts, thanks to its rich concentration of phenolics, flavonoids, and proanthocyanidins. This gives the peel extract more robust health-promoting properties, including more potent anti-inflammatory effects.^[12]

Pomegranate juice is preferred for blood sugar control

Pomegranate juice has been shown to reduce the glycemic response when consumed with a high-glycemic food, such as bread. However, pomegranate extract (which includes the husk, internal membranes, and seed) did not have the same effect^[13].

Pomegranate juice may offer more gut health benefits

Another study focused on gut bacteria showed similar beneficial effects of pomegranate juice and extract. Both enhanced the growth of beneficial gut bacteria. The authors suggest that pomegranate in these forms may work as a prebiotic, which has a beneficial effect on the gut.^[14]

Urolithin A molecule

Pomegranate Supplement vs Urolithin A

Pomegranates are often celebrated as a rich source of Urolithin A precursors. Urolithin A is a postbiotic that results from the breakdown of polyphenols in pomegranates. It has gained significant attention due to its potential role in improving cellular energy and targeting muscle health. Urolithin A specifically supports mitochondrial health, the energy-producing powerhouses of our cells.

Can I get enough Urolithin A from pomegranates?

While pomegranate juice or extract is rich in Urolithin A precursors, only 40% of individuals have the gut microbiota required to produce Urolithin A. As a result, most people may not fully reap its benefits simply from consuming pomegranates.^[15]

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Final words

Both pomegranate extract and juice have been shown to have potential health benefits that relate to functions such as anti-oxidation, anti-inflammatory, anti-microbial. Studies have been conducted that relate to particular aspects of health, and additional studies are needed to further understand these benefits. Urolithin A resulting from the breakdown of polyphenols in pomegranates is an important part of the rationale for consumption of juice and supplements and should be considered in the discussion of healthy aging.

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