6 Science-Backed Benefits Of Pomegranate Juice & How It Compares To Other Options

You likely know pomegranate juice for its ruby hue and tart, bitter flavor. Like other vibrant red fruit juices (think: cranberry and tart cherry), pomegranate juice is packed with phytonutrients.

Pomegranate juice is a sweet, slightly tart beverage that is derived from the pomegranate, a fruit that bears hundreds of edible seeds called arils.

These seeds are pressed to extract the juice. Some brands will also whole-press the entire pomegranate to release the polyphenols in the rind, pith, and arils to optimize its potential antioxidant benefits.

Drinking pomegranate juice is a convenient way to benefit from the nutrients a whole pomegranate offers—minus the all-important fiber. But don't let the lack of roughage dissuade you from sipping on this naturally colorful drink. You'll still get an impressive punch of nutrients regardless of whether you eat pomegranate in fruit form or if you sip it.

Even though pomegranate juice is fiber-free, it may still support gut health.

"Pomegranates may support gut health by acting as a prebiotic3," shares nutrition scientist Deanna Minich, MS, Ph.D., FACN, CNS, IFMCP. Prebiotics are indigestible fiber that acts as "fuel" for probiotic bacteria. 

Minich highlights one study that evaluated the effects of pomegranate juice on the growth of certain gut-healthy strains of Bifidobacterium and Lactobacillus. This study suggested that these bacteria may use a compound naturally found in pomegranate juice, ellagic acid, as a prebiotic fiber4, helping these "good" bacteria thrive. This is one reason why physician and researcher William Li, M.D. recommended drinking pomegranate juice for gut health on the mindbodygreen podcast.

However, since this study was conducted in vitro (in a lab and not on human subjects), more data is clearly needed before we can confirm pomegranate juice's effect on the gut microbiome.

Pomegranate juice is a polyphenol-rich fruit juice with a high antioxidant capacity, making it a solid addition to a heart-healthy diet6.

"Studies suggest that pomegranate juice can help protect your heart due to the potassium and antioxidant content," Chaudhry explains. "Antioxidants like ellagitannins can help prevent plaque buildup in arteries while the potassium content is great for lowering blood pressure," she adds. 

A systematic review and meta-analysis of trials investigating the effects of pomegranate juice consumption and blood pressure showed significant reductions in both systolic and diastolic blood pressure 6after pomegranate juice consumption.

Other data shows that drinking pomegranate juice for eight weeks showed beneficial effects on blood pressure, serum triglycerides, high-density lipoprotein (HDL) cholesterol, oxidative stress, and inflammation7. It is important to note that this study only focused on hemodialysis (kidney failure) patients, so more research is needed. 

Kidney stones are hard deposits made of minerals and salts that form inside your kidneys. These stones often result from concentrated urine, allowing minerals to crystallize and stick together. And trying to get rid of them can be quite painful. 

Diets with a higher intake of vegetables and fruits may help reduce the risk of kidney stones. Specifically, pomegranate juice may help support kidney health in healthy people, as past data shows it may help combat calcium-containing kidney stone development9. 

Your memory, perception, learning, and problem-solving ability all depend on having a healthy brain. To keep all of these factors in tiptop shape, consuming foods that help keep inflammation and oxidative stress at-bay may offer some unique benefits. 

The antioxidant properties of pomegranate are even more active than any other sources of dietary polyphenols,10 such as green tea. The juice's high amount of antioxidants may protect against age-related cognitive decline by combating oxidative stress11 when paired with other brain-healthy foods and lifestyle habits.

A recent review of human and animal studies found that eating pomegranates (not specifically the juice) could improve cognitive function12, and including pomegranates in a diet may lower the risk of cognitive impairment.

And a 2019 randomized controlled trial found among people who had a stroke, consuming pomegranate polyphenols resulted in better functional improvement 13compared to a placebo control.

For active people, including pomegranate juice in their health routine may help fuel exercise goals, in part thanks to the polyphenols this drink provides. But research here is still in its early days.

According to the data we have, certain types of polyphenol antioxidants, like those found in pomegranate juice, may help your blood vessels widen17, allowing more blood to flow to your tissues. Since blood helps transport both oxygen and nutrients, this effect may help fuel your working body when it needs it most. 

One small study found that athletic men who drank around 16 ounces of pomegranate juice per day for about two weeks maintained more of their post-exercise arm strength18 versus those who did not consume pomegranate juice.

While the optimal amount of pomegranate juice can vary based on individual health needs and diet, consuming about 8 ounces (one cup) of pomegranate juice daily should be safe for most adults.

When shopping for pomegranate juice, the best approach is to look for 100% pure pomegranate juice with no added sugars or other fruit juices. Check the label to ensure it's made only from pomegranate and doesn't contain preservatives or artificial flavors.

When consumed in pure, unsweetened forms, both juices offer a range of vitamins and minerals.

But unlike pomegranate juice, cranberry juice is commonly associated with urinary tract health, as it contains proanthocyanidins21 that prevent bacteria from binding to the urinary tract walls.

Similar to pomegranate juice, tart cherry juice is rich in antioxidants and is studied for its immune and heart health benefits. It's also recognized for its anti-inflammatory properties and its potential to improve sleep quality in some people due to its natural melatonin content.

Beetroot juice is popular for its high content of nitrates, which are known to support healthy blood flow and blood pressure, even though pomegranate juice may offer a similar benefit.

Furthermore, beetroot juice also contains betalains22, which have been studied for their anti-inflammatory properties. Beetroot juice is usually lower than pomegranate juice in sugar and calories. However, beetroot juice may have a distinct earthy flavor that some might find less appealing than pomegranate juice's sweet and slightly tart taste.

Despite its many health benefits, pomegranate juice is not without its potential side effects.

Consuming large amounts may lead to digestive upset, including diarrhea and nausea. Furthermore, because of its high antioxidant content, it can potentially interfere with certain prescriptions, such as blood thinners and blood pressure medications. Also, it's worth noting that pomegranate juice can significantly increase calorie and sugar intake if consumed in excess. 

If blood sugar management is a concern for you, consuming whole pomegranate may be a more favorable option than drinking pomegranate juice. Whole pomegranates, with their edible seeds, contain dietary fiber, which slows down digestion and the absorption of sugar into the bloodstream, ultimately preventing sudden spikes in blood sugar levels.