Urolithin A
Urolithin A
TL;DR
Urolithin A is a pomegranate metabolite that triggers mitophagy. Only about 40% of people make it from food, and 500-1000 mg/day has early trial support for muscle endurance.
Ideal For
- Adults over 40 with declining muscle endurance or energy
- People pursuing evidence-informed longevity protocols
- Those who eat pomegranate and walnuts but are likely non-converters
- Athletes interested in mitochondrial quality and recovery
Avoid If
- You are pregnant or breastfeeding
- You are on a tight budget, given the cost relative to the size of the effect
- You expect rapid or dramatic performance changes
Frequently Asked Questions
Overview
Urolithin A is not found in food. It is produced by gut bacteria from ellagitannins in pomegranate, walnuts and certain berries — and this is the central fact about it. Only around 40% of people carry a microbiome capable of the full conversion, which explains why pomegranate trials produced inconsistent results for decades before anyone measured who was actually producing the active metabolite. Direct supplementation bypasses the lottery.
Its mechanism is mitophagy: the selective autophagic clearance of damaged mitochondria. Mitophagy declines with age, damaged mitochondria accumulate, and cellular energy output falls. Urolithin A induces mitophagy in preclinical models and extended lifespan in C. elegans by around 45% while improving muscle function in aged mice.
Human data are early but of decent quality. A first-in-human trial in older adults showed a dose-dependent improvement in mitochondrial gene expression signatures in muscle. Subsequent randomised trials in middle-aged and older adults reported improved muscle endurance — measured as resistance to fatigue in the hand and leg — and reduced inflammatory markers, though effects on peak strength and aerobic capacity have been inconsistent. It is expensive, and the honest framing is that this is a promising compound with a coherent mechanism and modest, early human evidence.
How It Works
- Induces mitophagy, clearing damaged mitochondria and improving mitochondrial quality
- Produced by gut bacteria from ellagitannins — only around 40% of people convert efficiently
- Improves mitochondrial gene expression signatures in human skeletal muscle
- Reduces inflammatory markers including CRP and several cytokines
- Supports muscle endurance and fatigue resistance in older adults
- Preclinical lifespan extension in C. elegans and improved muscle function in aged mice
Quick Facts
- Enhances mitophagy
- Improves muscle strength
- Boosts mitochondrial health
- Supports cellular energy
- May improve endurance
Benefits & Outcomes
Mitochondrial Biogenesis
Urolithin A primarily drives mitophagy, which is related to but distinct from biogenesis.
Increased Energy Production
Biomarkers of mitochondrial function improve; subjective energy gains are less clear.
Endurance Enhancement
Muscle endurance improved in some trials but peak aerobic capacity generally did not.
Cellular Health
Urolithin A has unusually good mechanistic human data for a novel longevity ingredient.
Health Concerns Addressed
No linked health concerns yet.
Supporting Research4 studies
Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
Singh A, DAmico D, Andreux PA
Urolithin A improved muscle strength and reduced plasma inflammatory and mitochondrial biomarkers versus placebo
Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
Liu S, DAmico D, Shankland E
The primary endpoints of six-minute walk distance and muscle ATP production did not differ from placebo
The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans
Andreux PA, Blanco-Bose W, Ryu D
Urolithin A was bioavailable and safe up to 1000 mg and modulated mitochondrial gene expression in skeletal muscle
Impact of the Natural Compound Urolithin A on Health, Disease, and Aging
DAmico D, Andreux PA, Valdes P +3 more
Urolithin A stimulates mitophagy and improves muscle and metabolic markers across models
Safety Information
Potential Side Effects
Well tolerated in trials at both 500 mg and 1000 mg daily for four months. Occasional mild gastrointestinal upset. No serious adverse events reported.
Contraindications
No established contraindications. Safety data are limited to trials of up to four months in healthy adults, so long-term use is uncharacterised.
Drug Interactions
- No established drug interactions
- In vitro CYP inhibition has been noted at high concentrations, though no clinical significance has been demonstrated
Pregnancy & Breastfeeding
Pregnancy: insufficient_data
Breastfeeding: insufficient_data
Dosage Guidelines
Dosage Used in Studies
250-500 mg
Best Time to Take
Once daily with breakfast, taken consistently
Best Form
Synthetic urolithin A — dietary ellagitannins only work if your microbiome converts them
Bioavailability
Gut microbiome metabolite of ellagitannins. Not all people produce it naturally. Direct supplementation ensures delivery. May support mitochondrial health via mitophagy. Emerging research area. Expensive supplement.
Forms Compared
Synthetic urolithin A (Mitopure)
Pomegranate extract
Pomegranate juice or walnuts
Food & Timing
With a meal, ideally one containing some fat
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.