Pomegranate is a fruit that contains several health benefits. Its high antioxidant content makes this fruit a powerhouse to help reduce inflammation, reduce the risk of chronic illnesses, and enhance immune function.
You can find pomegranate in both juice and capsule form. But, when choosing the best, which one should you choose? Are pomegranate supplements better than juice? Or is it the other way around?
Here, we’ll detail the differences between pomegranate supplements and juice to help you select the best option.
Pomegranate Health Benefits
Pomegranates are a powerhouse of health benefits. They contain essential vitamins and minerals that can improve overall wellness. Here is the nutritional information for one pomegranate (282 grams)(1).
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Calories: 234
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Carbs: 52.7 grams
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Fiber: 11.3 grams
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Proteins: 4.7 grams
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Fats: 3.3 grams
Besides offering macronutrients, pomegranates are also a good source of essential vitamins and minerals, such as vitamin C, folate, and potassium. As a result, pomegranates offer several health benefits. Here are some of the possible health benefits of pomegranates.
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Reduced inflammation. Pomegranates contain an antioxidant called punicalagin, which is from the ellagitannin family. Research (2) shows that antioxidants can help reduce the effect of free radicals in the body, resulting in lower inflammation.
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Promotes heart health. It seems that pomegranate can help reduce blood pressure (3). Also, thanks to its powerful antioxidant content, it can help reduce cholesterol levels, promoting heart health (4).
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Improves urinary health. According to evidence (5), pomegranates can reduce the risk of kidney stones thanks to their regulation of oxalates and calcium (components that promote kidney stones).
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Improves exercise endurance. Evidence (6) suggests that pomegranate may help increase time to exhaustion, and it may help improve muscle recovery thanks to its antioxidant properties.
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Supports digestive function. Thanks to its high fiber content, pomegranates can help improve bowel movements and digestion. Also, their prebiotic content can help support gut health (7).
Pomegranate Supplements vs. Pomegranate Juice: Which Is Better For You
Even though fresh pomegranate is a delicious way to enjoy this fruit’s benefits, there are other options available. Pomegranate is also available in extract or juice form. However, how do these options compare? Is there one that is better than the other?
In this article, we’ll explore the similarities and differences between pomegranate juice and supplements to help you make an informed decision on which is the best option for you based on your goals and needs.
Similarities
- Both are high in antioxidants and nutrients since they come from the same source.
- There doesn’t seem to be any variability in the health benefits between pomegranate juice and supplements.
Differences
- Pomegranate juice is higher in calories and sugar than pomegranate supplement.
- Due to its high sugar content, it can increase high blood sugar levels.
- You may need to take a lot of pomegranate juice to get the same dosage as the supplement.
- Pomegranate supplements use different parts of the pomegranate, such as the seeds, skin, and juice. Since they contain different parts of the fruit, they provide a diverse array of bioactive compounds, such as antioxidants, polyphenols, and dietary fiber, which collectively contribute to the potential health benefits of pomegranate.
How Much Pomegranate Extract Should You Take?
Currently, there is no recommended dosage for pomegranate extract. However, according to research, people may benefit from a dosage between 350 and 750 mg (8). A higher dosage (1,000 to 3,000 mg) can result in gastric problems, such as diarrhea.
If you would like to know the recommended dosage, talk to a health professional to have a clear understanding based on your goals, needs, and current weight.
Is Taking Pomegranate Supplements Better Than Drinking Pomegranate Juice?
While pomegranate juice is a good option to drink once in a while, the fact that it contains a high amount of sugar makes it something you need to take in moderation. As a result, you may not be getting all the health benefits that pomegranate has to offer.
In this case, pomegranate supplements can offer an advantage. You get a concentrated dose of essential nutrients without all those calories and sugar.
In addition, pomegranate supplements use different parts of the pomegranate. You obtain extra nutrients. For example, puninic acid is found in the pomegranate’s skin. Research (9) shows this component can help reduce inflammation, support heart health, and promote better-looking skin.
