The Best Time to Drink Pomegranate Juice for Blood Pressure and Muscle Recovery

Pomegranates aren’t just delicious: their tangy juice offers powerful health benefits. Rich in antioxidants like polyphenols and nitrates, studies have shown that the juice can help regulate blood pressure and aid post-workout recovery.

Very few studies have tested the ideal times to drink pomegranate juice. However, experts generally recommend drinking it daily to combat blood pressure and heart health.

“For heart health, pomegranate juice can be taken at any time,” said John Rinker, MD, internal medicine physician at OSF Healthcare. Health“but taking it with breakfast or another meal aids absorption and keeps blood sugar levels stable.”

Studies show that it’s consistency, not timing, that matters most. In a clinical trial, the blood pressure benefits of pomegranate juice accumulated over days and weeks, not hours, and stabilized after two months.

Pomegranate contains powerful antioxidants that can reduce oxidative stress and inflammation in the arteries. This can help lower systolic blood pressure slightly and reduce stiffness in the arteries.

“Pomegranate juice also contains natural nitrates, which contribute to the production of nitric oxide, a key factor in maintaining healthy blood flow, circulation, and blood pressure regulation,” says registered dietitian Emily LaBombard, MPH, RDN, LDN. Health.

Try it: Drink a cup of pomegranate daily for a few weeks, with or without meals, in the morning or evening, to see what works best for you. But remember: juice does not replace blood pressure medications. People with pre-existing hypertension (high blood pressure) and those taking blood pressure medications, heart medications or blood thinners should talk to their doctor first, because “pomegranate juice may slightly enhance its effects in some people,” Rinker said.

“Pomegranate juice has been studied in athletes to aid muscle recovery after exercise,” says Deepak Vivek, MD, an interventional cardiologist at the Orlando Health Heart and Vascular Institute. Health.

When you exercise, your body naturally increases oxidative stress (in a good way), but sometimes an imbalance can occur. But the antioxidants in pomegranate can help reduce this oxidative load, repairing and protecting your muscle cells from damage.

One study highlighted the potential benefits of supplementing with pomegranate “during or after exercise.” Based on this finding, it may be helpful to wait until after your workout to drink pomegranate juice, to reduce muscle soreness and improve strength recovery, especially after strenuous exercise, Rinker said.

However, you can also choose to drink it before a workout to promote blood circulation, Rinker and Vivek added.

Try it: Post-workout, about 1-2 hours after exercise, is a “logical time” to drink pomegranate juice, but no matter when you choose to drink it, you will reap the health benefits. “It’s not a magic bullet, but it can be a helpful addition to post-workout nutrition, similar to tart cherry juice,” Rinker said.

“A daily serving of 4 to 8 ounces of 100 percent pomegranate juice is ideal for most people,” Rinker said. This amount will provide all the nutritional benefits without overdoing the sugar content (an 8-ounce serving of 100% pomegranate juice contains about 31 grams of sugar and 134 calories).

If you’re still concerned about sugar, try diluting pomegranate juice with water or sparkling water, LaBombard said. Or try eating a serving of whole pomegranate seeds instead, which aren’t as concentrated as the juice: One cup contains about 20 grams of sugar.

Drinking it with a meal containing fiber, fat, and protein might also be helpful, according to Sarah Glinski, RD, a registered dietitian specializing in gut health. Health.

If in doubt, a registered dietitian can recommend an appropriate serving size to meet your overall health and needs.

A few groups should be careful before drinking pomegranate juice every day:

• People with diabetes
• People taking blood thinners like warfarin, blood pressure medications, or heart medications like ACE inhibitors, ARBs, or potassium-sparing diuretics
• People with kidney disease (since pomegranates contain potassium)
• Those with gastrointestinal sensitivities (too much can cause upset)
• People with certain food allergies

If any of the above applies to you, talk to your doctor for specific advice and recommendations.