Study Finds Eating Pomegranates May Improve Memory

June 12, 2024

• A substance found in pomegranates, known as urolithin A, may improve memory and Alzheimer’s disease symptoms, new research finds.
• Research has found that urolithin A enhances the body’s ability to get rid of damaged cells, allowing for healthy cells to be produced.
• Experts explain the findings.

We all want to know what we can do to optimize our brain health and preserve memory. And while numerous studies have named the kind of diets that can reduce your risk of Alzheimer’s disease, new research shows that a substance found in pomegranates, urolithin A, may help boost memory and aid in dementia prevention and treatment.

A study published in Alzheimer’s & Dementia, conducted by the University of Copenhagen, looked into how urolithin A may help treat Alzheimer’s disease. Using mouse models with Alzheimer’s, researchers wanted to see how the substance found in pomegranates may remove weak mitochondria (the powerhouse of the cell) from the brain as effectively as a nicotinamide riboside (NAD supplement).

The researchers previously discovered that a specific molecule, NAD supplement, plays a key role in neurodegenerative diseases such as Alzheimer’s and Parkinson’s, as it actively helps remove damaged mitochondria from the brain. Many patients with neurodegenerative diseases experience mitochondrial dysfunction, also known as mitophagy. This means that the brain has difficulties removing weak mitochondria, which therefore accumulate and negatively affect brain function. So, researchers theorized that if you can stimulate the mitophagy process, removing weak mitochondria, you will see a positive effect on the brain.

The results showed that urolithin A removes weak mitochondria from the brain just as effectively as NAD supplements. Still, researchers don’t know how much of the pomegranate substance is needed to improve memory and alleviate symptoms of Alzheimer’s disease and dementia.

So, how does urolithin A impact memory? Research shows that urolithin A is neuroprotective because it enhances the body’s ability to get rid of damaged cells allowing for healthy cells to be produced—and it reduces excessive inflammatory responses, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Animal studies have shown that supplemental [urolithin A] lowered plaque formation in the brain leading to increased learning and memory retention,” she adds. While this is promising, more human research is needed to replicate these results, Prest notes.

The best way to get more urolithin A is by eating foods that can help your gut bacteria to make it, says Prest. Some of the best foods for this may include:

• Pomegranates
• Pomegranate juice or extract
• Walnuts
• Raspberries
• Strawberries
• Almonds
• Pecans

You also want to include these foods with other lifestyle habits like having a consistent sleep schedule and moving your body daily, says Prest.

Some people may also consider taking urolithin A supplements for a boost. “Our bodies become less efficient at producing urolithin A as we age, so supplementation may be appropriate, especially for older and middle-aged adults,” says Prest. In studies using supplemental urolithin A, dosing varied from 250 mg to 1,000 mg. Prest points out that some adverse events were observed at higher doses, “so if you take supplemental urolithin A, start with a lower dose of 250 mg and slowly increase as needed.” Talk with your healthcare provider to determine if urolithin A supplementation is right for you.

The bottom line

What stands out in this study is that urolithin A can be increased through foods and supplements, says Prest. “This study highlights how powerful food is at combating the effects of aging.” Still, Prest says to keep in mind that this is a study conducted on mice, and that “we need to replicate this study in humans to determine if the outcomes are similar.”

The most important takeaway is that work is being done to understand how to support good brain health, says Amit Sachdev, M.D., director of the Division of Neuromuscular Medicine at Michigan State University. “Until science really establishes clear cause and effect, I would focus on maintaining good body health,” he says.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.