Ellagic Acid
Antioxidant ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Ellagic acid is a naturally occurring polyphenol found in pomegranates, walnuts, and many berries such as raspberries, strawberries, and blackberries. In the body it is largely derived from dietary ellagitannins and is further converted by gut bacteria into urolithins, which appear to account for many of its proposed effects. It is taken as a supplement for general antioxidant and cellular-health support, though human clinical evidence remains limited.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Ellagic Acid is an antioxidant most often used for antioxidant and free-radical scavenging support, cellular and oxidative-stress defense, anti-inflammatory support. NutriStack rates the overall evidence as emerging. A typical adult dose is Typically 100-500 mg per day; pomegranate extracts are often standardized to deliver ellagic acid or ellagitannins (punicalagins), commonly taken as standardized pomegranate or berry extract capsule (often labeled by ellagic acid or punicalagin/ellagitannin content). This profile indexes 9 sources.
- Mild gastrointestinal upset
- Nausea
- Generally well tolerated at typical doses in short-term studies
- May inhibit cytochrome P450 enzymes (e.g., CYP3A4, CYP2C9) and could alter metabolism of some medications - use caution with drugs that have a narrow therapeutic index3
- Insufficient safety data in pregnancy and breastfeeding; avoid supplemental use
The bottom line
Evidence rating emerging. Most-documented uses: antioxidant and free-radical scavenging support, cellular and oxidative-stress defense, anti-inflammatory support. 9 sources indexed (2008–2018), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Ellagic acid acts primarily as a direct free-radical scavenger and metal chelator, neutralizing reactive oxygen species and reducing lipid peroxidation. It can upregulate endogenous antioxidant defenses through activation of the Nrf2 signaling pathway, increasing expression of enzymes such as glutathione peroxidase, superoxide dismutase, and catalase. In preclinical models it also modulates inflammatory signaling (for example NF-kB) and influences several enzymes involved in xenobiotic metabolism. Importantly, ellagic acid itself is poorly absorbed; much of its biological activity in vivo is attributed to gut-microbiota-derived urolithins (A and B), which have greater bioavailability and longer residence time.5,2
Dosing & protocol.
Ellagic acid has low oral bioavailability and is poorly water soluble; taking it with food may modestly aid tolerability. Much of its activity depends on conversion to urolithins by gut bacteria, and this conversion varies widely between individuals based on microbiome composition.1
What it actually costs.
Real-world pricing across three quality tiers. Assumes Pomegranate ellagitannin extract (standardized).
Budget and mid tiers reflect free ellagic acid or pomegranate ellagitannin extract capsules. The premium tier reflects direct urolithin A postbiotic products (e.g. branded Mitopure), which are substantially more expensive per effective dose but remove the microbiome-conversion uncertainty. Prices are approximate US retail and vary by standardization and brand. Updated 2026-06-04.
Full safety detail.
Side effects
- Mild gastrointestinal upset
- Nausea
- Generally well tolerated at typical doses in short-term studies
Contraindications
- May inhibit cytochrome P450 enzymes (e.g., CYP3A4, CYP2C9) and could alter metabolism of some medications - use caution with drugs that have a narrow therapeutic index3
- Insufficient safety data in pregnancy and breastfeeding; avoid supplemental use
- Use caution alongside anticoagulant or antiplatelet medications until more data are available
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Randomized controlled trials
1- 1Effects of pomegranate ellagitannin-rich supplementation on markers of oxidative stress in humans: a randomized controlled trialAviram M, Dornfeld L, Rosenblat M, Volkova N · Atherosclerosis · 2010
Reviews & position papers
7- 2Antioxidant and anti-inflammatory effects of ellagic acid: a review of preclinical and mechanistic evidenceRios JL, Giner RM, Marin M, Recio MC · Planta Medica · 2018
- 3Ellagic acid: Pharmacological activities and molecular mechanisms involved in liver protectionGarcia-Nino WR et al. · Pharmacological Research · 2015
Summarizes mechanisms by which ellagic acid scavenges reactive oxygen species and induces Nrf2-mediated antioxidant defenses in preclinical models.
- 4Ellagic acid and cardiometabolic risk factors: a systematic review of human and animal studiesGarcia-Munoz C, Vaillant F · Critical Reviews in Food Science and Nutrition · 2014
- 5Bioavailability and metabolism of ellagic acid and ellagitanninsEspin JC et al. · Molecular Nutrition and Food Research · 2013
Documents poor absorption of free ellagic acid and emphasizes that physiological effects largely depend on urolithin formation by the gut microbiome.
- 6Ellagic acid and its microbial metabolite urolithin A: from dietary precursor to bioactive metaboliteEspin JC, Larrosa M, Garcia-Conesa MT, Tomas-Barberan F · Evidence-Based Complementary and Alternative Medicine · 2013
- 7Ellagitannins, ellagic acid and their derived metabolites: A review about source, metabolism, functions and healthLandete JM · Food Research International · 2011
Describes microbial conversion of ellagitannins and ellagic acid into urolithins and the high interindividual variability in this process.
- 8Ellagic Acid, Pomegranate and Prostate Cancer - A Mini ReviewBell C et al. · Journal of Pharmacy and Pharmacology · 2008
Reviews evidence that pomegranate-derived ellagic acid and ellagitannins display antioxidant activity, while noting limited bioavailability of ellagic acid itself.
Observational studies
1- 9Bioavailability and gut microbial conversion of ellagic acid to urolithins in healthy volunteersTomas-Barberan FA, Garcia-Villalba R, Gonzalez-Sarrias A, Selma MV, Espin JC · Molecular Nutrition and Food Research · 2017
Common questions.
Quick answers about Ellagic Acid, drawn from the data on this page.
What is Ellagic Acid?
Ellagic acid is a naturally occurring polyphenol found in pomegranates, walnuts, and many berries such as raspberries, strawberries, and blackberries. In the body it is largely derived from dietary ellagitannins and is further converted by gut bacteria into urolithins, which appear to account for many of its proposed effects. It is taken as a supplement for general antioxidant and cellular-health support, though human clinical evidence remains limited.
What is Ellagic Acid used for?
Commonly cited benefits of Ellagic Acid include: Antioxidant and free-radical scavenging support; Cellular and oxidative-stress defense; Anti-inflammatory support; Cardiovascular and metabolic health support (preliminary). NutriStack rates the overall evidence as emerging.
What is a typical dose of Ellagic Acid?
A typical adult dose of Ellagic Acid is Typically 100-500 mg per day; pomegranate extracts are often standardized to deliver ellagic acid or ellagitannins (punicalagins). The commonly recommended form is Standardized pomegranate or berry extract capsule (often labeled by ellagic acid or punicalagin/ellagitannin content). These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Ellagic Acid?
Reported side effects include mild gastrointestinal upset, nausea, generally well tolerated at typical doses in short-term studies. This is educational information; check with a healthcare professional before use.
How strong is the evidence for Ellagic Acid?
NutriStack rates this as Emerging, meaning early RCT signal, mechanistic data, or limited human evidence. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Use this with your stack
Ellagic Acid in NutriStack.
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