Urolithin ANew
A gut-microbiome-derived metabolite of ellagitannins (found in pomegranates, walnuts, and berries) that activates mitophagy, the cellular process of clearing damaged mitochondria. Because most people convert dietary ellagitannins to only small, variable amounts of Urolithin A, purified supplementation (e.g., Mitopure) has been used to test direct effects on mitochondrial and muscle health. A 2022 randomized trial in middle-aged adults (Cell Reports Medicine) found roughly 12% improvements in muscle strength alongside gains in aerobic endurance after four months of daily use, and a separate 2022 trial in older adults (JAMA Network Open) reported 17-26% improvements in muscle endurance without significant change in walking distance. A 2024 randomized trial in resistance-trained athletes and a 2025 systematic review add further support but also note that effects on muscle mass and some performance measures remain inconsistent across studies. Individual results vary; discuss use with your physician, especially if you have an underlying muscle or metabolic condition.
Mechanism of Action
Urolithin A stimulates mitophagy, the selective autophagic clearance of damaged or dysfunctional mitochondria, allowing cells to replace them with healthier mitochondria through mitochondrial biogenesis. In muscle tissue, this is associated with increased expression of genes tied to mitochondrial metabolism and reduced levels of plasma acylcarnitines (a marker of impaired fatty-acid oxidation) and C-reactive protein (a marker of inflammation). Because endogenous conversion of dietary ellagitannins to Urolithin A varies widely between individuals based on gut microbiome composition, direct supplementation is used to achieve consistent, higher exposure than diet alone typically provides.
Dosing Protocol
500mg once dailymg
Standard starting dose based on research
Therapeutic Range
500
Minimum
1000
Maximum
With a meal, at a consistent time each day
Dosages are general guidelines. Individual requirements vary based on body weight, health status, and specific goals. Start with lower doses and adjust based on response.
Benefits
Primary Benefits
- Mitophagy and mitochondrial quality control
- Muscle strength support
- Muscle endurance and exercise performance
- Cellular energy metabolism
Secondary Benefits
Safety Information
Contraindications
Do not use if any of the following apply:
- •Pregnancy and breastfeeding (insufficient safety data)
- •Known allergy or sensitivity to pomegranate or tannin-rich foods
Potential Side Effects
Some users may experience:
This is not a complete list of interactions or side effects. Individual responses vary. Always start with the lowest effective dose and monitor your response. Report any adverse effects to your healthcare provider.
Quality Markers
Look for these specific quality indicators when sourcing this compound:
- Standardized/purified Urolithin A (e.g., >98% purity, branded Mitopure ingredient) rather than raw pomegranate extract
- Produced via fermentation or synthesis to avoid dependence on individual gut conversion
- Third-party tested for purity and heavy metals
Trusted Certifications
Note: Supplement quality varies dramatically between brands. Cheap supplements often contain fillers, incorrect doses, or contaminants. Investing in quality products from reputable manufacturers is essential for safety and efficacy.
Evidence Profile
Evidence Score
6/10
Moderate Evidence
Some clinical trials with positive results, emerging research
Evidence Scale
8-10
Strong
5-7
Moderate
1-4
Emerging
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