Pomegranate Benefits for Men and Women (2026): What Studies Actually Show

At a Glance

• Benefits for everyone Pomegranate modestly lowered blood pressure in 22 trials and CRP, a marker of inflammation, in 11 juice trials¹². These are the best-supported benefits for both men and women.
• For men A small trial of juice for erectile dysfunction just missed statistical significance³. We found no good evidence that pomegranate raises testosterone⁴, and a large prostate cancer trial was negative⁶.
• For women In women with PCOS, juice lowered testosterone and triglycerides in a few small trials⁹¹⁰¹¹. Pomegranate seed oil for hot flashes beat placebo only at a 24-week follow-up⁸.
• Interaction to know Three men developed priapism after taking sildenafil (Viagra) with pomegranate juice⁷.
• Extract pick Zazzee Extra Strength Pomegranate 20:1 – the #1 pick in our guide to the best pomegranate supplements: one capsule a day, standardized to 40% ellagic acid.

The Short Answer: Most of pomegranate’s proven benefits are the same for men and women: a modest drop in blood pressure and lower inflammation markers¹². Claims made specifically for men, such as better erections or higher testosterone, rest on one small erectile dysfunction trial that wasn’t statistically significant³ and very little human testosterone data⁴.

On this page

1. Pomegranate Benefits for Men and Women: Claims vs Evidence
2. Benefits for Both Men and Women
3. Pomegranate Benefits for Men
4. Pomegranate Benefits for Women
5. How to Use Pomegranate
6. Final Verdict
7. Frequently Asked Questions

For women, the most promising research is in polycystic ovary syndrome (PCOS), where small trials of pomegranate juice lowered testosterone and improved some heart risk factors⁹¹¹. If you’re choosing a supplement, see our guide to the best pomegranate supplements.

Pomegranate Benefits for Men and Women: Claims vs Evidence

Claim	Who	What human studies show	Evidence
Lowers blood pressure	Both	About 8/3 mmHg lower in 22 trials1	Moderate
Lowers inflammation (CRP)	Both	Lower CRP in 11 juice trials2	Moderate
Improves erections	Men	Trend in one 4-week trial, not significant3	Weak
Raises testosterone	Men	No good evidence; testosterone was lower after exercise in one small trial4	Very weak
Improves sperm	Men	Higher motile sperm with a pomegranate and galangal product5	Weak (one trial)
Protects the prostate	Men	Phase III trial in prostate cancer was negative6	Not supported
Helps PCOS	Women	Lower testosterone and triglycerides in small trials9	Weak to moderate
Eases hot flashes	Women	Seed oil: significant only at 24 weeks8	Weak
Improves insulin resistance	Both	No effect in 15 trials12	Not supported

For the full picture of what pomegranate can and can’t do, see our guide to pomegranate benefits.

Benefits for Both Men and Women

The strongest evidence for pomegranate doesn’t depend on sex. A 2024 meta-analysis of 22 randomized trials found pomegranate lowered systolic blood pressure by about 8 mmHg and diastolic by about 3 mmHg¹. A 2024 meta-analysis of 11 juice studies with 696 participants found lower CRP, a marker of inflammation².

One thing it doesn’t seem to do is improve insulin resistance: a 2025 meta-analysis of 15 trials with 673 participants found no effect on fasting insulin or HOMA-IR¹².

Pomegranate Benefits for Men

Erectile Function

The only randomized trial we found tested Wonderful variety pomegranate juice in 53 men with mild to moderate erectile dysfunction, using two 4-week periods³. Men were more likely to improve on juice than placebo, but the difference wasn’t statistically significant (P=0.058). The authors called it a pilot study and said larger, longer trials were needed³.

Testosterone

Pomegranate is often sold as a testosterone booster, but we didn’t find a published human trial showing that it raises testosterone in men. In a small placebo-controlled study of 9 elite weightlifters, testosterone measured 3 minutes after training was actually lower with pomegranate juice than with placebo⁴. Animal studies don’t tell us what happens in people.

Sperm and Fertility

In a 3-month trial in 70 men (66 completed), tablets combining pomegranate fruit extract with greater galangal raised the number of motile sperm by 62%, compared with 20% on placebo⁵. Sperm shape didn’t change. Because the product contained two herbs, the trial can’t show what pomegranate did on its own.

Prostate Health

Early trials in men with rising PSA after prostate cancer treatment looked promising, but a placebo-controlled phase III trial found pomegranate extract didn’t significantly slow PSA doubling time⁶. Pomegranate shouldn’t be used to treat or prevent prostate cancer.

Pomegranate Juice Benefits for Men

Most men’s studies used juice³⁴. The blood pressure and CRP findings apply to men too¹², but a cup of bottled juice has about 32 g of sugar¹⁴. Our guide to pomegranate juice vs supplements compares the two.

If you take sildenafil (Viagra): A case series described priapism, a painful erection that won’t go away, in three men who took sildenafil with pomegranate juice⁷. It’s a small report and can’t prove cause, but ask your doctor before combining them.

Our Top Pomegranate Extract

Zazzee Extra Strength Pomegranate 20:1

40% ellagic acid1 capsule a day120 servings

If you want pomegranate without the sugar in juice, a standardized extract is the simplest option for men and women alike. Zazzee is the #1 pick in our guide to the best pomegranate supplements: one capsule a day, standardized to 40% ellagic acid. It hasn’t been tested in its own clinical trial.

Check price on Amazon → See all 8 picks

Pomegranate Benefits for Women

PCOS

PCOS is where the women’s research is most active. A 2025 meta-analysis of 4 randomized trials in 128 women found pomegranate juice lowered testosterone, CRP and triglycerides and raised HDL cholesterol, with no change in LH, LDL cholesterol or body weight⁹. The testosterone change was small, and each result came from only two trials.

In one 8-week trial in 44 overweight women with PCOS, 45 mL a day of concentrated juice lowered testosterone compared with no treatment¹⁰. In another trial of the same size and length, it lowered blood pressure and triglycerides and raised HDL cholesterol, but LDL cholesterol rose slightly¹¹. Neither trial used a placebo drink.

Menopause and Hot Flashes

In a trial in 81 postmenopausal women, 30 mg of pomegranate seed oil twice a day for 12 weeks reduced hot flashes by 38.7%, compared with 25.6% on placebo⁸. That difference wasn’t significant (P=0.17). At 24 weeks, women in the seed oil group had fewer hot flashes per day than the placebo group: 7.1 vs 8.8 (P=0.02)⁸. Hormone levels didn’t change. Seed oil is a different product from the fruit extracts most supplements use.

Pregnancy and Breastfeeding

NCCIH says pomegranate juice may be safe during pregnancy and breastfeeding, but little is known about the safety of extracts or other parts of the plant¹³. If you’re pregnant or breastfeeding, stick to the fruit or juice unless your doctor says otherwise. For more on safety, see our guide to pomegranate supplement side effects.

How to Use Pomegranate

• Pick the form that fits your goal. Most trials used juice, but an extract avoids the sugar.
• Give it time. Most trials ran for weeks, not days. See our guide to how long pomegranate extract takes to work.
• Track a real measure. If you’re interested in blood pressure, check it at home before and after several weeks.
• Check your medicines. Talk to your pharmacist if you take sildenafil, warfarin, a statin or blood pressure medicine.

Final Verdict

Pomegranate’s best-supported benefits, lower blood pressure and lower inflammation markers, apply equally to men and women. For men, claims about erections, testosterone and the prostate aren’t backed by strong evidence. For women, small trials suggest juice may help some markers in PCOS, and seed oil may ease hot flashes over longer use.

If you want to try an extract, a simple option is Zazzee Extra Strength Pomegranate 20:1. Compare all 8 picks in our guide to the best pomegranate supplements.

Important: This guide is for general information and isn’t medical advice. Pomegranate shouldn’t replace treatment for erectile dysfunction, PCOS, menopause symptoms, high blood pressure or prostate cancer. Talk to your doctor before using it alongside prescription medicines, or if you’re pregnant or breastfeeding.

Frequently Asked Questions

Sources & History14 sources

References

1. The Effects of Pomegranate Consumption on Blood Pressure in Adults: A Systematic Review and Meta-Analysis — Phytotherapy Research, 2024
2. The Effect of Pomegranate Juice Supplementation on C-Reactive Protein Levels: GRADE-Assessed Systematic Review and Dose-Response Meta-Analysis — Phytotherapy Research, 2024
3. Efficacy and Safety of Pomegranate Juice on Improvement of Erectile Dysfunction in Male Patients With Mild to Moderate Erectile Dysfunction — International Journal of Impotence Research, 2007
4. Effects of Natural Polyphenol-Rich Pomegranate Juice on the Acute and Delayed Response of Homocysteine and Steroidal Hormones Following Weightlifting Exercises — Journal of the International Society of Sports Nutrition, 2020
5. An Extract of Pomegranate Fruit and Galangal Rhizome Increases the Numbers of Motile Sperm — PLoS One, 2014
6. A Review of Pomegranate in Prostate Cancer — Prostate Cancer and Prostatic Diseases, 2017
7. Priapism, Pomegranate Juice, and Sildenafil: Is There a Connection? — Urology Annals, 2012
8. Pomegranate Seed Oil in Women With Menopausal Symptoms: A Prospective Randomized, Placebo-Controlled, Double-Blinded Trial — Menopause, 2012
9. Effects of Pomegranate Juice on Androgen Levels, Inflammation and Lipid Profile in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis — Journal of Clinical Medicine, 2025
10. The Effect of Concentrated Pomegranate Juice on Biomarkers of Inflammation, Oxidative Stress, and Sex Hormones in Overweight and Obese Women With Polycystic Ovary Syndrome — Phytotherapy Research, 2023
11. The Effect of Concentrated Pomegranate Juice Consumption on Risk Factors of Cardiovascular Diseases in Women With Polycystic Ovary Syndrome — Phytotherapy Research, 2021
12. Lack of Efficacy of Pomegranate Supplementation on Insulin Resistance and Sensitivity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials — Phytotherapy Research, 2025
13. Pomegranate — National Center for Complementary and Integrative Health, 2025
14. Pomegranate Juice, Bottled (FDC 167787) — USDA FoodData Central