Pomegranate Juice: Is This Something You KNEEd to Drink?
If you’re a runner or weightlifter, you are likely no stranger to knee pain. For some of us it’s a constant ache, and for others, it’s a frustrating visitor that comes and goes. But if you like pomegranate juice, there may be some relief.
As a certified sports nutritionist, I’m always looking for evidence-backed ways to support joint health. While many products claim to ease joint pain, a growing body of research points to a simple, natural option: pomegranate juice.
A specific study has shown that this powerful drink may actually improve knee joint health for those with osteoarthritis. This guide will break down the science behind pomegranate juice and provide actionable tips to help you make it part of your routine.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- A clinical study found that drinking 200mL of pomegranate juice daily for six weeks improved joint stiffness and physical function in individuals with knee osteoarthritis.
- Pomegranate juice is rich in powerful antioxidants called punicalagins, which are believed to be responsible for its anti-inflammatory effects.
- When selecting a juice, always choose 100% pomegranate juice with no added sugars to get the maximum benefit without unnecessary calories.
- While beneficial, pomegranate juice is high in natural sugar and should be consumed in moderation. It may also interact with certain medications.
Get Yourself Some Pomegranate Juice!
Pomegranate juice has gained a stellar reputation over the years for its wide-ranging health benefits. Its power comes from a high concentration of antioxidants, particularly polyphenols like punicalagins.
In fact, research has shown that commercial pomegranate juice can have three times the antioxidant activity of red wine and green tea. These potent compounds are why pomegranates are linked to so many positive health outcomes.
- Supports against arthritis and joint pain
- May help fight certain forms of cancer
- Contains powerful anti-inflammatory properties
- Lowers blood pressure and improves heart health
- May enhance memory and cognitive function
- Can improve exercise performance and recovery
What Does the Science Say?
A groundbreaking study published in the Journal of the Science of Food and Agriculture offers compelling evidence for those with knee issues. This was the first clinical trial of its kind to investigate the benefits of pomegranate juice for individuals with osteoarthritis.
The study involved 38 participants suffering from knee osteoarthritis. They were split into two groups. One group received 200mL of pomegranate juice every day for six weeks, while the control group received nothing.
The results were significant.
Researchers used the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) to measure stiffness and physical function. The group that received the juice showed a clear improvement in their scores, while the control group did not.
The scientists believe these improvements are linked to a reduction in matrix metalloproteinases (MMPs), which are enzymes that contribute to cartilage breakdown in joints. Specifically, the juice drinkers had significantly lower levels of MMP-13, a key player in cartilage degradation.
How to Choose the Best Pomegranate Juice
Not all juices are created equal. As a tip I give my clients, you need to read the label carefully to ensure you’re getting a product that helps, not hinders, your health goals.
- Look for 100% Juice: Ensure the label says “100% pomegranate juice.” Many products are “juice cocktails” diluted with other juices and loaded with added sugars, which can increase inflammation. Brands like POM Wonderful are widely available and offer a 100% juice product.
- Check for “No Added Sugar”: The juice contains plenty of natural sugar, so there’s no need for more. An 8-ounce serving of 100% pomegranate juice already contains around 34 grams of sugar, so be mindful of your intake.
- Prefer “Not From Concentrate” (If Possible): While many quality juices are made from concentrate, “not from concentrate” often signifies a less processed product. The key is ensuring no extra ingredients have been added back in.
FAQs About Pomegranate Juice
How much pomegranate juice should I drink for knee health?
Based on the clinical study, a daily serving of 200mL (about 6.7 ounces) for at least six weeks was shown to be effective for improving markers of joint stiffness and physical function in people with knee osteoarthritis.
Is eating pomegranates better than drinking the juice?
Eating the whole pomegranate arils (the seeds) is an excellent choice because you also get dietary fiber, which helps manage blood sugar spikes from the fruit’s natural sugars. However, commercial juices made from the whole fruit, including the rind, often have a higher concentration of certain antioxidants like punicalagins. Both are great options.
Are there any side effects of drinking pomegranate juice?
Pomegranate juice is safe for most people. However, because it can affect blood pressure, you should speak with your doctor if you take blood pressure medications. It may also interact with certain other drugs, including some statins and blood thinners, so a conversation with your healthcare provider is always the best first step.
Source: Journal of the Science of Food and Agriculture Published online ahead of print, doi: 10.1002/jsfa.7647 “The effect of pomegranate juice on clinical signs, matrix metalloproteinases and antioxidant status in patients with knee osteoarthritis” Authors: N. Ghoochani et al.
*Disclosure: This article may contain affiliate links or ads, which means we earn a small commission at no extra cost to you if you make a purchase through these links. These commissions help support the operation and maintenance of our website, allowing us to continue producing free valuable content. Your support is genuinely appreciated, whether you choose to use our links or not. Thank you for being a part of our community and enjoying our content.
PLEASE CONSIDER SHARING THIS ON YOUR SOCIAL MEDIA TO HELP OTHERS LEARN MORE ABOUT THIS TOPIC.
