Urolithin A
A gut-derived postbiotic that revitalizes mitochondria and improves muscle function.
Also known as: UA
Overview
Urolithin A is a natural compound produced by gut bacteria when they metabolize ellagitannins, which are found in pomegranates, berries, and nuts. Not everyone can produce UA, even with the right diet. It is a potent activator of mitophagy, the specific autophagic process that clears out and recycles old, dysfunctional mitochondria. By improving mitochondrial health, Urolithin A enhances cellular energy and has been shown to improve muscle strength and endurance.
Key Benefits
Mitochondrial Rejuvenation (Mitophagy)
Urolithin A is one of the few known compounds that can stimulate mitophagy, helping to clear out damaged mitochondria and replace them with healthy ones.
Enhanced Muscle Function
Clinical studies have shown that Urolithin A supplementation can improve muscle strength and endurance, particularly in older adults.
Improved Cellular Energy
By optimizing mitochondrial health, Urolithin A helps cells produce energy more efficiently, which can lead to reduced fatigue.
Dosage & How to Take
250-1000 mg per day.
| Purpose | Dose | Notes |
|---|---|---|
| General Mitochondrial Support | 250-500 mg/day | A standard dose for daily use. |
| Enhanced Muscle and Performance Support | 500-1000 mg/day | Doses used in clinical trials that demonstrated significant improvements in muscle function. |
Best Time to Take
No specific timing is required. Can be taken with or without food.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Direct Urolithin A Supplement | High. This form bypasses the need for gut bacteria conversion. | Guaranteed and standardized dose. | Branded forms like Mitopure® are highly purified and clinically tested. |
| Pomegranate Extract | Variable and often low. Depends entirely on an individual's gut microbiome to convert ellagitannins to Urolithin A. | General antioxidant support. | Not a reliable way to get a therapeutic dose of Urolithin A. |
Side Effects & Safety
Common
- Very well-tolerated. No significant side effects have been reported in human trials.
Rare
- None known.
Contraindications
- Safety has not been established for pregnant or breastfeeding women.
Interactions
N/A
Scientific Research
Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodents
This foundational study showed that Urolithin A could trigger mitophagy and improve muscle function in animal models.
The mitophagy activator Urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans
Human clinical trials confirmed that Urolithin A (as Mitopure) is safe and effectively upregulates gene expression related to mitochondrial health.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.