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Evidence-Based Supplement Research

Evidence-Based Supplement Research

Pomegranate and Reduced Delayed-Onset Muscle Soreness

Doses used in studies

mL single-dose: 1,000 (median 1,000, IQR 1,000–1,000) — 1 study
mL/day: 500 (median 500, IQR 500–500) — 1 study

Time to effect

Median: 6 days · IQR 4 days–7 days · Range 2 days–9 days — Reported in 2 of 2 studies

2 of 2 papersPopulation:

No Effect of Tart Cherry Juice or Pomegranate Juice on Recovery from Exercise-Induced Muscle Damage in Non-Resistance Trained Men.
- 2019-07-14
- RCT
- Nutrients 11(7)
- - Kirstie L Lamb
  - Mayur K Ranchordas
  - Elizabeth Johnson
  - Jessica Denning
  - Faye Downing
  - Anthony Lynn
- PubMed: 31337122
- DOI: 10.3390/nu11071593
4 Insights on
- Reduced Delayed-Onset Muscle Soreness
- High evidence
- Rigorous Journal
- Adults
However, there were no statistically significant differences between treatment groups (main effect of group p > 0.05 or group x time interaction p > 0.05).
Effect
Neutral
Effect size
Small
Significant
No
Dose
2 × 250 mL twice daily
Individual responses to pomegranate juice on recovery from exercise-induced muscle damage in collegiate male volleyball players.
- 2026-04-21
- RCT
- Journal of the International Society of Sports Nutrition 23(1)
- - Gholamreza Rezaei
  - Mohammad Hemmatinafar
  - Mark E T Willems
  - Dena Mastouri
  - Babak Imanian
  - Rasoul Rezaei
- PubMed: 42015544
- DOI: 10.1080/15502783.2026.2642149
9 Insights on
- Reduced Delayed-Onset Muscle Soreness
- High evidence
- Athletes
DOMS increased significantly over time (p = 0.001), with no significant difference between conditions.
Effect
Neutral
Effect size
Small
Significant
No
Dose
1000 mL (500 mL evening prior; 500 mL 2 h pre-EIMD protocol)