Named Bioactive Compounds · Compound
Ellagic acid
Moderate Evidencephenolic_acid
Hermetica Superfood Encyclopedia
Ellagic acid is a polyphenolic compound found in berries and pomegranates that demonstrates anti-inflammatory and antioxidant properties through NF-κB pathway modulation. Clinical studies show it can reduce insulin resistance markers and lower systolic blood pressure by approximately 5 mmHg.
Ellagic acid is a natural polyphenol compound formed by the oxidative dimerization of gallic acid, primarily sourced from berries (strawberries, raspberries, blackberries), pomegranates, tree bark (oak, eucalyptus), and walnuts. It is extracted using solvent-based methods from plant materials, yielding a cream-colored to yellow powder with low water solubility.
Human clinical evidence for ellagic acid is limited, with most studies examining it within polyphenol-rich extracts. A 2016 RCT (n=40) tested 162 mg/day pomegranate ellagic acid-rich extract for 8 weeks in obese women (PMID: 27086191), while another RCT (n=48) used 1 g/day pomegranate extract for 12 months in metabolic syndrome patients (PMID: 23921937). A 2020 meta-analysis of 8 RCTs (n=574) confirmed benefits for systolic blood pressure reduction (PMID: 32283058).
Clinically studied doses range from 100-500 mg/day pure ellagic acid or equivalents in extracts. Pomegranate ellagitannin extracts yielding 150-200 mg ellagic acid equivalents post-hydrolysis at 1 g/day were used in metabolic syndrome trials. Standardization typically targets 40-90% ellagitannins in pomegranate extracts. Consult a healthcare provider before starting any new supplement.
Ellagic acid (C₁₄H₆O₈, MW 302.19 g/mol) is a polyphenolic dilactone found naturally in various fruits and nuts. It is not a macronutrient or micronutrient source itself but rather a bioactive phytochemical. Key details: • Dietary sources and approximate concentrations: raspberries (150–300 mg/100g dry weight), strawberries (40–70 mg/100g dry weight), blackberries (150–200 mg/100g dry weight), pomegranates (50–100 mg/100g juice weight, with much higher concentrations in peel/husk at 2,000–5,000 mg/100g dry weight), walnuts (50–80 mg/100g), pecans (30–60 mg/100g). • Ellagic acid exists predominantly as ellagitannins (such as punicalagin in pomegranate and sanguiin H-6 in raspberries) which are hydrolyzed in the gut to release free ellagic acid. • Bioavailability is notably poor: oral absorption of free ellagic acid is limited (estimated <5% bioavailability) due to low aqueous solubility (~10 μg/mL at physiological pH), rapid first-pass metabolism, and binding to proteins/fiber in the food matrix. Peak plasma concentrations after dietary intake typically reach only 30–100 nM. • A critical metabolic pathway involves gut microbiota conversion of ellagic acid to urolithins (primarily urolithin A, urolithin B, and isourolithin A), which have substantially higher bioavailability and longer half-lives (plasma t½ ~24–48 hours vs. ~1–4 hours for ellagic acid). Urolithin production is highly variable between individuals, with approximately 40% classified as 'metabotype A' (producing primarily urolithin A), 25% as 'metabotype B' (producing urolithin B and isourolithin A), and ~10–15% as 'metabotype 0' (non-producers). • Contains no appreciable calories, protein, fat, carbohydrate, vitamins, or minerals at supplemental doses (typically 100–500 mg/day in clinical trials). • Supplemental forms include free ellagic acid powder, pomegranate extract standardized to 40–90% ellagitannins/ellagic acid, and raspberry seed extract. Nanoformulations and lipid-based delivery systems have shown 3–6 fold improvements in bioavailability in preclinical models. • Key bioactive properties include strong antioxidant capacity (ORAC value comparable to or exceeding many flavonoids), direct free radical scavenging of superoxide and hydroxyl radicals, metal chelation (particularly iron and copper), and inhibition of NF-κB signaling pathway and pro-inflammatory cytokine expression (TNF-α, IL-6, IL-1β).
Ellagic acid inhibits nuclear factor-κB (NF-κB) signaling pathways, reducing production of inflammatory cytokines including TNF-α and interleukin-6. It enhances antioxidant enzyme activity through Nrf2 pathway activation and modulates glucose metabolism by improving insulin receptor sensitivity. The compound also inhibits angiotensin-converting enzyme (ACE) activity, contributing to blood pressure reduction.
A randomized controlled trial in 44 obese women with insulin resistance demonstrated significant reductions in CRP and TNF-α levels with ellagic acid supplementation. A meta-analysis of 8 RCTs showed consistent systolic blood pressure reductions averaging 4.96 mmHg. Most studies used doses ranging from 180-1000mg daily for 8-12 weeks. Evidence quality is moderate, with studies showing consistent but modest effect sizes across metabolic parameters.
Ellagic acid appears well-tolerated with minimal reported adverse effects in clinical trials. It may enhance the effects of antihypertensive medications, requiring blood pressure monitoring. No significant drug interactions have been documented, though it may theoretically affect drugs metabolized by cytochrome P450 enzymes. Safety during pregnancy and lactation has not been established, so use should be avoided in these populations.
