Pomegranate Tea Benefits, Side Effects and How to Make It

Pomegranate tea's benefits are mostly linked to polyphenols, plant compounds that are abundant in pomegranate and get converted by gut bacteria into substances called urolithins. Research on urolithins is still developing, but they're thought to play a role in several of the benefits associated with pomegranate.

Pomegranate (Punica granatum) is native to the region around Iran and has been cultivated for thousands of years. It's traditionally used for gastrointestinal complaints like diarrhea and gut discomfort, though it's also enjoyed simply as a daily antioxidant-rich drink.

Benefits of Pomegranate Tea

Digestive Support

Pomegranate is rich in tannins, compounds that help the gut absorb water, which may help with diarrhea and general digestive discomfort. It's traditionally used for inflammation, colic, and mild digestive upset.

Exercise Recovery

Pomegranate contains dietary nitrates, which some research links to delayed onset of physical fatigue and reduced muscle soreness after exercise. It's also associated with better recovery of muscle strength over time.

Heart Health

Pomegranate tea contains no cholesterol, and some studies associate its antioxidants with healthier LDL ("bad") cholesterol levels and improved blood vessel function. According to the NIH National Center for Complementary and Integrative Health, pomegranate juice or extract may help reduce blood pressure, though more research is needed to confirm the effect, and it isn't a treatment for existing heart conditions.

Joint Health

Some research suggests pomegranate juice may help reduce cartilage breakdown in people with arthritis by lowering inflammation and inhibiting enzymes that damage cartilage.

Oral and Throat Health

Pomegranate has natural antibacterial properties in the mouth, which may help reduce the risk of cavities, canker sores, and gum irritation, along with easing minor throat discomfort thanks to its anti-inflammatory effects.

Brain Health

Early research, including some small studies in middle-aged adults, associates pomegranate's antioxidants with support for memory and a slower progression of age-related cognitive decline. Research specific to Alzheimer's disease is still ongoing, so this shouldn't be read as a treatment or prevention claim.

Skin Health

Thanks to vitamins A, B, and C along with its antioxidants, pomegranate tea is associated with supporting nail and hair growth and giving skin a smoother appearance, including some protection against UV-related oxidative stress.

Sexual Health

A small, older study found pomegranate juice was associated with mild improvements in erectile function after regular consumption. The research is limited, and pomegranate tea should not be considered a replacement for medical treatment of erectile dysfunction — talk to your doctor about proven options if this is a concern.

Side Effects and Precautions

If you take medication to lower blood pressure, be careful with pomegranate juice or tea, since it may lower blood pressure further. Drinking a lot of it can also cause dizziness in some people. Pomegranate juice is generally considered safe in pregnancy and breastfeeding in normal food amounts, per NCCIH, but check with your doctor before regular use if you're pregnant, nursing, or taking medication — especially blood pressure medication.

Other fruit-based teas we've covered: guava leaf tea and peach tea.

FAQ

Is pomegranate tea good for fertility?

There's no reliable clinical evidence that pomegranate tea improves fertility. Any traditional association comes from its plant-compound content, not established research. If you're trying to conceive or have fertility concerns, talk to your doctor rather than relying on tea alone. Pomegranate juice appears safe in pregnancy in moderation, though little is known about other forms of the plant, so check with your OB first.

Can pomegranate tea help with weight loss?

Some research suggests pomegranate may support a healthy metabolism and help the body manage fat storage, partly through compounds called conjugated linoleic acids. It works best paired with a balanced diet and regular exercise rather than on its own.

Is pomegranate tea good for skin?

Yes — its antioxidants may help counter oxidative stress that contributes to visible skin aging, and some research points to added protection against UV-related damage.

The Bottom Line

Pomegranate tea is a genuinely antioxidant-rich drink with several evidence-backed associations, from heart and joint health to digestion and skin. Just check with your doctor first if you're on blood pressure medication, pregnant, or managing another health condition. If you enjoy fruit-forward infusions, also try our wild berry hibiscus tea or browse more fruit teas. For joint discomfort specifically, see our guide to tea for arthritis pain.