An inexpensive plant compound from pomegranates, walnuts, and berries, valued mainly for lowering oxidative stress and inflammation — its best-supported effect. Improvements in blood fats and body fat are modest; blood-sugar and longevity claims stay unproven in people. It is poorly absorbed, and benefit hinges on gut bacteria, so results vary widely. (Full Review)
| Marker | Target | Why |
|---|---|---|
| hs-CRP | < 1.0 mg/L | Tracks the anti-inflammatory effect, ellagic acid's most consistent action |
| Fasting triglycerides | < 80 mg/dL | Captures the lipid benefit most likely to respond |
| HDL-C | > 55 mg/dL (men), > 60 mg/dL (women) | Monitors the "good" cholesterol shown to rise in human data |
| Fasting glucose | 75–90 mg/dL | Screens for any glycemic effect and metabolic status |
| HbA1c | < 5.4% | Detects longer-term glycemic change |
| Ferritin | 30–150 ng/mL (higher end for men) | Guards against the tannin-related iron-absorption risk |
| ALT | < 25 U/L (men), < 20 U/L (women) | Monitors the potential liver-fat benefit and general safety |
Cadence: Baseline before first dose, then reassess at ~8–12 weeks, then every 6–12 months; iron status every 6–12 months if at risk of deficiency