Comparison
Melatonin vs Pomegranate Extract
Melatonin
Pineal hormone regulating circadian rhythm. Low doses (0.3-1mg) often outperform higher doses for sleep.
Pomegranate Extract
Standardised extract rich in punicalagins. Cardiovascular and cognitive benefits; metabolised to urolithins by gut bacteria.
| Field | Melatonin | Pomegranate Extract |
|---|---|---|
| Category | neuroprotective | neuroprotective |
| Dose range | 0.3–3mg | 250–1000mg |
| Half-life | 1h | — |
| Onset | 30min | — |
| Evidence | EVIDENCEA | EVIDENCEB |
| Safety | ●●●●● | ●●●●● |
| Legal (US) | USOTC | USOTC |
| PubMed refs | 28000 | 1200 |
The comparison in plain English
Auto-generated from dataMelatonin and Pomegranate Extract are both in the neuroprotective category respectively. Melatonin Pineal hormone regulating circadian rhythm. Pomegranate Extract Standardised extract rich in punicalagins.
Bottom line
Melatonin (evidence A, safety 5/5) has a weaker evidence base than Pomegranate Extract (evidence B, safety 5/5). Melatonin has the slightly cleaner safety profile. For users new to either, the higher-evidence option is the safer first try.
Choose Melatonin if
Melatonin is the better fit when your goal aligns with its mechanism (Endogenous hormone produced by the pineal gland in response to darkness, signalling the circadian sleep window) and the dose range (0.3–3mg) suits your protocol. Half-life is 1h.
Choose Pomegranate Extract if
Pomegranate Extract is the better fit when your goal aligns with its mechanism (Punicalagins and other ellagitannins are metabolised by gut bacteria to urolithin A and related compounds) and the dose range (250–1000mg) suits your protocol. Half-life is —h.