Urolithin A
Commonly used for
Healthy AgingAthletic Performance
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Wellness uses some people report: general anti-aging and cellular renewal, beyond the specific muscle-endurance benefit actually studied. This is anecdotal, and there isn't strong clinical evidence that it works for everyone. Urolithin A stimulates mitophagy -- clearance of damaged mitochondria -- and improves mitochondrial function while lowering inflammation. A randomized trial found 1,000 mg/day over 4 months improved muscle endurance and mitochondrial biomarkers in older adults, and a systematic review of 5 trials confirmed anti-inflammatory and strength/endurance benefits, though without a measured change in ATP production or overall physical function.
How is it used? / Administration
Form: Urolithin A (a gut-microbiome metabolite of ellagitannins; branded Mitopure) -- direct supplementation bypasses the fact that only about 40% of people produce it naturally from pomegranate/berries
Typical dose studied: 500-1,000 mg/day
Timing: Daily with food; benefit assessed over 2-4 months
Distinct from raw pomegranate extract -- conversion to urolithin A from ellagitannins is variable or absent in a large share of people, which is exactly why direct urolithin A supplementation exists as a category.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Already taking it? Reasonable to continue -- the best-supported item in this longevity group, with multiple human RCTs. Calibrate expectations: benefit shows up in muscle endurance and mitochondrial/inflammatory biomarkers, but trials have found no change in whole-body physical function or ATP production specifically.
Research & references
Liu S et al. (2022). Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA Network Open. Kuerec AH et al. (2024). Targeting Aging With Urolithin A in Humans: A Systematic Review. Ageing Research Reviews. Whitfield J et al. (2025). Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners. Sports Medicine.
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