Pomegranate, celebrated for its rich cultural heritage in the Middle East and its abundant polyphenols, holds promise as a potent dietary supplement. Beyond its traditional use, pomegranate supplementation has gained attention for its potential to alleviate physiological stressors and enhance overall health. However, its impact on exercise performance and recovery remains a subject of debate, marked by conflicting study outcomes. This comprehensive study investigates the effects of pomegranate supplementation on various physiological parameters in sportsmen, athletes, and healthy individuals. Adhering to Preferred Reporting Items for Systematic reviews and Meta-Analyses (PRISMA) guidelines, a meticulous literature review encompassed multiple databases, yielding 4401 articles. From these, 23 studies involving 507 participants met stringent inclusion criteria, showcasing a broad spectrum of pomegranate dosages and methodologies. Findings suggest that pomegranate supplementation may significantly benefit health markers and exercise performance. Meta-analysis underscored notable improvements in markers such as aspartate transaminase (AST), high density lipoprotein (HDL), malondialdehyde (MDA), lactate, systolic blood pressure (SBP), and diastolic blood pressure (DBP) between pomegranate and placebo groups. Most of the studies suggested using 250 ml of pomegranate juice daily for at least one week to get its beneficial effects. Notably, enhancements in antioxidant status and cardiovascular health hint at potential advantages for exercise-related outcomes, including accelerated muscle recovery, reduced soreness, and enhanced endurance during prolonged sessions. In conclusion, pomegranate emerges as a compelling natural alternative to synthetic supplements for athletes and sports enthusiasts aiming to optimize physical performance and overall well-being. Nonetheless, further exploration is essential to unravel its mechanisms fully, urging standardized protocols and larger-scale studies to validate and refine these promising findings.