Urolithin A
Urolithin A (Mitopure)
Postbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
Urolithin A is a metabolite produced by gut bacteria from compounds in pomegranates and berries. However, only about 40% of people have the right gut bacteria to produce it. Direct supplementation bypasses this limitation. It triggers mitophagy — the selective removal of damaged mitochondria — supporting muscle health, energy, and healthy aging. One of the most exciting recent longevity compounds.
Mechanisms of Action
Mitophagy Induction
Triggers cleanup of damaged mitochondria
Muscle Function
Supports muscle health and endurance
Recommended Dose
500-1000mg
Optimal Timing
- Morning with food
Take with food
Best Form
Mitopure (highly pure, bioavailable form)
Alternatives: Generic urolithin A supplements
Mitopure is the most studied form. Synthetic urolithin A is identical to natural and bypasses need for gut bacteria conversion.
Duration
Minimum: 8 weeks
Optimal: 16 weeks
Cycling: Not required
Note: Can be taken any time. Some prefer morning to align with activity and mitochondrial needs.
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Mitochondrial Health
Improved mitochondrial function
Muscle Function
Improved muscle strength and endurance
Exercise Capacity
Better exercise performance and recovery
Insufficient data; avoid
Who Should NOT Take This
- Known allergy or hypersensitivity to Urolithin A or related compounds
Drug Interactions
Generally well-tolerated
Possible Side Effects
Tip: Take with food
Warnings
- Relatively new supplement — long-term data still accumulating
- Premium price point
- Most evidence from company-sponsored research
CoQ10
complementaryBoth support mitochondrial function
Urolithin A clears bad mitochondria; CoQ10 powers the good ones
PQQ
complementaryPQQ creates new mitochondria; urolithin A removes damaged ones
Complete mitochondrial turnover support
NMN
complementaryBoth target mitochondrial health through different mechanisms
Multi-pathway mitochondrial and longevity support
Top studies from 35+ peer-reviewed papers
Kaplan A et al. • The American journal of clinical nutrition (2022)
“A Green-MED (high-polyphenol) diet, rich in Mankai, green tea, and walnuts and low in red/processed meat, is potentially neuroprotective for age-related brain atrophy.This trial was registered at clinicaltrials.gov as NCT03020186.”
Key Findings:
- Among 284 participants (88% men; mean age: 51 y; BMI: 31.2 kg/m2; APOE-ε4 genotype = 15.7%), 224 (79%) completed the trial with eligible whole-brain MRIs.
- The pallidum (-4.2%), third ventricle (+3.9%), and LVV (+2.2%) disclosed the largest volume changes.
- Compared with younger participants, atrophy was accelerated among those ≥50 y old (HOC change: -1.0% ± 1.4% compared with -0.06% ± 1.1%; 95% CI: 0.6%, 1.3%; P < 0.001; LVV change: 3.2% ± 4.5% compared with 1.3% ± 4.1%; 95% CI: -3.1%, -0.8%; P = 0.001).
- Elevated urinary concentrations of the polyphenols urolithin-A (r = 0.24; P = 0.013) and tyrosol (r = 0.26; P = 0.007) were significantly associated with lower HOC decline.
Ryu D et al. • Nature Medicine (2016)
“Urolithin A extended lifespan and improved muscle function in C. elegans and mice.”
Key Findings:
- Extended lifespan in animal models
- Induced mitophagy
- Improved exercise capacity
Francisco M et al. • Oncology research (2026)
“Co-treatments with conventional chemotherapeutics and microbiota-derived metabolites showed additive or synergistic effects.”
Key Findings:
- Systematic review examining Urolithin A efficacy
- Published in Oncology research (2026)
- Further research warranted to confirm findings
Denk D et al. • Nature aging (2025)
“This rct examined the effects of Urolithin A.”
Key Findings:
- Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
- These findings indicate that short-term UA supplementation modulates human immune cell composition and function, supporting its potential to counteract age-related immune decline and inflammaging.
- ClinicalTrials.gov registration number: NCT05735886 .© 2025.
Napier BA et al. • Nutrients (2025)
“This is the first synbiotic to increase both UroA and butyrate.”
Key Findings:
- Results: The synbiotic significantly increased alpha-diversity of Bifidobacterium and Lactobacillus spp. at all timepoints, including at end-of-study (Day 91, p < 0.0001) and increased native beneficial microbes.
- UroA production was significantly increased in the synbiotic arm at short-term (Day 7, 12-fold, p < 0.02) and long-term (Day 91, 49-fold, p < 0.001) timepoints.
- A higher proportion of synbiotic participants were capable of converting polyphenols into UroA (Day 91, 100% vs. 44.4%; p < 0.01).
- The synbiotic also significantly increased fecal butyrate levels (p < 0.03), and butyrate-producing species, in low-baseline butyrate producers, through Day 91, and was associated with reduced systemic inflammation.
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.