What Happens to Your Blood Pressure When You Drink Pomegranate Juice

Studies suggest that drinking pomegranate juice may help lower your systolic and diastolic blood pressure, although findings are mixed. The effect may be due to antioxidants in pomegranate that block angiotensin-converting enzyme (ACE), the same enzyme targeted by high blood pressure medications like Vasotec (enalapril) and Lotensin (benazepril).

Jump to Key Takeaways.

How Effective Is It in Lowering Blood Pressure?

Substantial research suggests that regular consumption of pomegranate juice may help reduce systolic blood pressure (SBP) and diastolic blood pressure (DBP) in people with hypertension (high blood pressure). Nevertheless, the findings are inconsistent, with some studies showing a greater benefit than others.

Here is some of what the current research says:

• Pomegranate’s effects may be dose-dependent: A 2023 review of studies reported that drinking 300 milliliters (10 fluid ounces) of pomegranate juice per day lowered SBP by an average of 6 millimeters of mercury (mmHg). While higher doses did not decrease SBP any further, they were able to lower DBP by an average of 3 mmHg.
• Pomegranate’s effects may or may not be long-lasting: The same study suggests that the effects of pomegranate may wane after two months, with blood pressure eventually returning to its pre-treatment level. An earlier review, published in 2017, suggested that pomegranate’s effects on SBP are stable and long-lasting.
• Pomegranate’s effectiveness can vary: Another review published in 2024 reported that people with a baseline SBP over 130 mmHg achieved a greater reduction in SBP after using pomegranate than those with a baseline SBP under 130 mmHg.
• Pomegranate’s effects are not a sure thing: A 2017 analysis of six randomized controlled studies questioned the benefits of pomegranate on hypertension, with four studies showing reductions in SBP or DBP and four studies showing no effect at all.

How Does Pomegranate Juice Work for Blood Pressure?

Pomegranate (Punica granatum L.) is a nutritious fruit rich in plant-based polyphenols. These compounds are thought to reduce blood pressure due to their antioxidant properties.

The most active antioxidants in pomegranate (pedunculagin, punicalin, and gallagic acid) influence blood pressure in three key ways:

• Reduced oxidative stress: Antioxidants work by neutralizing unstable molecules called free radicals, which can damage arteries and cause them to lose their elasticity. By correcting the imbalance between free radicals and antioxidants (referred to as oxidative stress), the polyphenols can improve arterial function and help ease blood pressure.
• Blocking ACE: ACE inhibitors are a class of drugs that reduce blood pressure by blocking angiotensin-converting enzyme (ACE), which causes blood vessels to narrow. Pedunculagin, punicalin, and gallagic acid act similarly to ACE inhibitors by causing blood vessels to widen, decreasing blood pressure.
• Increased nitric oxide: Nitric oxide (NO) is a gas synthesized in the body that relaxes the lining of blood vessels. Pedunculagin stimulates the release of enzymes that trigger NO synthesis, reducing blood pressure as NO levels increase.

How to Make and Use Pomegranate Juice

There are no guidelines for the appropriate use of pomegranate in treating any medical condition. However, studies suggest that a daily intake of around 1 cup may be beneficial in lowering blood pressure.

Undiluted pomegranate juice can be found at specialty grocery stores and may be more convenient than making your own at home.

If you decide to make your own, you can either use a citrus juicer or use the following blender method to obtain between 1/2 and 1 cup of juice per fruit:

1. Cut the pomegranate in half.
2. Segment the fruit into sections and remove the seeds.
3. Place the seeds in a blender and pulse for 5 to 15 seconds, maximum, to release the juice without pulverizing the seeds. Overprocessing can make the juice gritty.
4. Strain the juice through a mesh strainer, pressing with the back of a spoon.

You can drink the juice immediately or store it in the refrigerator for future use. Homemade pomegranate juice should be consumed within five days.

Are There Any Risks?

Pomegranate juice is generally regarded as safe. It is rich in nutrients like vitamin C, vitamin K, folate, potassium, and magnesium, and contains around 165 calories per 1-cup serving.

Side effects are uncommon, though some people have been known to experience:

• Upset stomach
• Mild nausea
• Constipation
• Diarrhea (at high doses)

While rare, allergic reactions have been reported.

Due to its high sugar content (approximately 26 grams per cup), pomegranate juice may not be suitable for individuals with diabetes.

There are no significant drug interactions with pomegranate juice, and no known risk in people who are pregnant or breastfeeding. Even so, speak with a healthcare provider before using pomegranate to treat any medical condition.

Other Health Benefits

Pomegranates have been used as herbal medicine since as far back as the Persian Empire. Today, different compounds in pomegranate have been studied for their use in treating or preventing a variety of medical condtions.

Examples include:

• Skin health: Polyphenols in pomegranate, called ellagitannins, have anti-inflammatory effects that may help speed wound healing and slow skin aging.
• Dental care: The polyphenols in pomegranate have antibacterial properties that may reduce bacteria that produce dental plaque and lower their ability to cling to teeth.
• Diabetes: Ellagitannins block enzymes involved in carbohydrate digestion, which can help lower blood sugar spikes after meals. They also stimulate glucagon-like peptide 1 (GLP-1) secretion, similar to drugs like Wegovy and Ozempic (semaglutide), which improve insulin sensitivity and reduce appetite.
• Heart health: A polyphenol in pomegranate called punicalagin may help prevent fatty deposits in arteries, known as atherosclerosis. It may also help stabilize arterial plaques, preventing them from breaking off and causing a heart attack or stroke.

Key Takeaways

• Pomegranate juice may help lower blood pressure, though evidence is conflicting on how effective the natural remedy is.
• Polyphenols in pomegranate may help lower blood pressure by improving arterial function, increasing nitric oxide, and blocking angiotensin-converting enzyme (ACE).
• Doses of around 300 milliliters per day have been used in studies, with upset stomach, nausea, and constipation being the most common side effects.