Urolithin A: What It Is, How It Works, and Why It Matters for Your Health
Many people take supplements to support energy, slow aging, or improve muscle health. One compound that’s gained attention for these goals is urolithin A. It’s not a vitamin or mineral, but a molecule your body can make from certain plant foods. Research suggests it may support mitochondrial health, muscle strength, and healthy aging. Let’s look at what urolithin A is, how it works, and how you can get it.
What Is Urolithin A?
Urolithin A is a natural compound produced in the gut when certain bacteria digest ellagitannins and ellagic acid. These are polyphenols found in foods like pomegranates, walnuts, and berries. Not everyone’s gut can make it efficiently, which is one reason supplements have become popular.
Scientists first identified urolithin A as a metabolite of these plant compounds, but its potential health effects have only recently been studied in depth. According to research from the National Center for Biotechnology Information, urolithin A may help cells clear out old or damaged mitochondria through a process called mitophagy. This is key for energy production and overall cellular function.
How Urolithin A Works in the Body
The main reason urolithin A has drawn interest is its effect on mitochondria. Mitochondria are the “power plants” of your cells, converting nutrients into energy. As we age, they can become less efficient and more prone to damage. That decline contributes to fatigue, slower recovery, and other signs of aging.
Stimulating Mitophagy
Urolithin A activates mitophagy, the body’s built-in recycling system for mitochondria. Old or damaged mitochondria are broken down, and new ones take their place. Studies in animals and humans have shown this process can improve muscle performance and endurance. For example, a study published in Nature Metabolism found that urolithin A supplementation improved muscle strength in older adults.
Reducing Inflammation
Chronic, low-grade inflammation plays a role in many age-related conditions. Urolithin A appears to reduce inflammatory markers in cells and may help protect tissues from oxidative stress. Research suggests this anti-inflammatory action could support brain and heart health, though more human trials are still needed.
Potential Health Benefits of Urolithin A
While research is ongoing, several benefits have been supported by early clinical and preclinical studies.
1. Supports Muscle Function and Strength
Muscle function naturally declines with age, even in active people. Urolithin A may help slow that loss by improving mitochondrial efficiency in muscle cells. A clinical trial from Cell Reports Medicine found that adults aged 40 to 65 who took urolithin A showed improved leg strength and endurance after four months.
2. Promotes Cellular Energy
By supporting mitochondrial health, urolithin A helps cells produce more ATP - the main energy currency in the body. People often report feeling more energetic and less fatigued after consistent use, though individual results vary.
3. May Support Longevity Pathways
Animal studies have shown that urolithin A can extend lifespan in certain species by improving mitochondrial quality control. While it’s too early to claim the same for humans, the mechanism is promising. Researchers at the National Institutes of Health have noted that compounds that enhance mitophagy could play a role in healthy aging.
4. Supports Gut and Brain Health
Since urolithin A is produced by gut bacteria, it may help maintain a healthy gut environment. Some studies also suggest it can cross the blood-brain barrier and protect neurons from stress and inflammation, potentially supporting cognitive function. For those interested in brain health, learning about phosphatidylserine and its benefits could be valuable.
Food Sources That Lead to Urolithin A Production
You can’t eat urolithin A directly, but you can eat foods that contain its precursors. The key sources are:
- Pomegranates
- Walnuts
- Raspberries
- Strawberries
- Blackberries
- Pecans
These foods contain ellagitannins and ellagic acid, which your gut bacteria convert into urolithin A. However, not everyone can make it efficiently. Your ability depends on your gut microbiome, which varies from person to person. Some people produce none at all, even with a diet rich in these foods.
For those individuals, urolithin A supplements can be a way to ensure consistent intake. If you’re curious about your conversion ability, some companies offer microbiome tests to check your gut’s metabolic profile.
Urolithin A Supplements: What to Know
Urolithin A supplements are usually marketed for cellular health, energy, and muscle function. They’re often available as capsules or powders. The most studied form is a patented version called Mitopure, which has been tested in multiple human trials.
Typical Dosage
Most studies have used doses between 250 mg and 1000 mg per day. A common starting point is 500 mg daily. Always check the label and consult a healthcare professional before starting any new supplement, especially if you have medical conditions or take medication.
Safety and Side Effects
Clinical trials have found urolithin A to be well tolerated. Some participants reported mild digestive discomfort, but no serious side effects were observed. As with any supplement, quality matters. Choose products tested for purity and free from unnecessary fillers or additives.
Stacking with Other Nutrients
Because urolithin A works on mitochondrial function, it may pair well with nutrients that support energy metabolism. Coenzyme Q10, nicotinamide riboside (NR), and PQQ are often mentioned in this context. However, combining supplements should be done thoughtfully. Discuss combinations with a healthcare provider familiar with mitochondrial health or integrative medicine. For instance, understanding the benefits of magnesium citrate can be beneficial for those interested in energy metabolism.
How Urolithin A Compares to Other Mitochondrial Support Supplements
Several compounds are known to support mitochondrial health, but they work in different ways. Here’s a simple comparison:
| Compound | Main Action |
|---|---|
| Urolithin A | Promotes mitophagy (recycling damaged mitochondria) |
| CoQ10 | Supports energy production within mitochondria |
| NR/NMN | Boosts NAD+ levels for cellular energy |
| PQQ | Stimulates growth of new mitochondria |
Using them together may offer a more complete approach, but research on combined use is still limited.
What to Look for When Buying a Urolithin A Supplement
The supplement market can be hit or miss. To get the most benefit, look for:
- Clinically tested forms, such as Mitopure
- Third-party testing or certification (NSF, USP, or similar)
- Clear labeling of urolithin A content per dose
- Transparency about ingredients and manufacturing
You can check consumer reviews and independent lab results on resources like Labdoor or ConsumerLab to verify product quality.
Who Might Benefit Most
While anyone can include ellagitannin-rich foods in their diet, supplementation may be most useful for:
- Adults over 40 experiencing muscle decline or fatigue
- People who exercise regularly and want better recovery
- Those with poor gut conversion of ellagitannins
- Individuals interested in cellular and mitochondrial health
That said, urolithin A isn’t a replacement for exercise, sleep, or good nutrition. It works best as part of a balanced lifestyle that supports cellular repair and energy production.
Practical Tips to Support Natural Urolithin A Production
If you’d rather boost your body’s own production, focus on gut health and diet.
- Eat ellagitannin-rich foods regularly, such as pomegranates and walnuts.
- Support a healthy gut microbiome with fiber-rich foods and fermented products.
- Limit processed foods and added sugars, which can disrupt gut balance.
- Stay consistent - microbiome changes take time.
For more guidance on gut health, the Harvard T.H. Chan School of Public Health offers practical nutrition resources that support a balanced microbiome.
Final Thoughts
Urolithin A offers an intriguing way to support mitochondrial health and cellular renewal. While it’s not a miracle compound, the research so far is promising. Eating foods rich in ellagitannins is a natural starting point, and supplements can help if your gut can’t produce enough on its own.
As with any supplement, quality and consistency matter more than quick results. Combine it with exercise, good sleep, and whole foods, and you’ll give your cells the best chance to stay healthy and energetic as you age.