As the quest for longevity, energy, and cellular vitality continues to grow, one compound is emerging as a true game-changer: Urolithin A.
Derived from compounds in certain fruits—most notably pomegranates—Urolithin A is gaining major attention for its ability to stimulate mitophagy, the body’s natural process of cleaning out dysfunctional mitochondria. This makes it a promising anti-aging and cellular rejuvenation supplement, supported by both cutting-edge science and commercial availability.
In this article, you’ll learn:
Let’s dive in.
Urolithin A is a postbiotic compound produced when your gut microbiome converts ellagitannins—polyphenols found in foods like pomegranates, walnuts, and raspberries—into usable metabolites.
However, not everyone produces Urolithin A naturally. It depends on the diversity and composition of your gut bacteria. Studies show that only about 30–40% of people can efficiently make Urolithin A on their own, which is why supplementation has become a viable and popular alternative.
The benefits of Urolithin A largely revolve around mitochondrial function, energy metabolism, and healthy aging.
Urolithin A activates mitophagy, the process by which old, damaged mitochondria are removed and replaced with healthy ones. This is crucial for maintaining cellular energy, especially as we age.
In clinical trials, Urolithin A supplementation improved muscle function in older adults by increasing mitochondrial efficiency and reducing muscle fatigue.
Mitochondrial dysfunction is linked to aging and diseases such as Alzheimer’s and cardiovascular issues. By improving mitochondrial turnover, Urolithin A contributes to healthier aging and increased lifespan in animal models.
As an antioxidant, Urolithin A also helps lower systemic inflammation, which plays a role in nearly every age-related chronic disease.
Though still under investigation, early research suggests Urolithin A may support brain health by enhancing mitochondrial energy in neurons.
Urolithin A is one of the few compounds that is:
💡 Fun Fact: Urolithin A extended lifespan in C. elegans worms by over 45% in lab tests due to enhanced mitochondrial function.
Form | Bioavailability | Direct Source of Urolithin A | Gut Microbiome Dependence |
Urolithin A (Supplement) | High | ✅ Yes | ❌ No |
Pomegranate Juice | Low | ❌ No (precursor only) | ✅ Yes |
Ellagic Acid Extracts | Very Low | ❌ No (precursor only) | ✅ Yes |
Bottom Line: Taking purified Urolithin A supplements bypasses the gut microbiome dependency and ensures a clinically effective dose.
Here are some of the top-rated Urolithin A products available online:
Brand | Dosage | Format | Third-Party Tested | Notable Features |
Mitopure by Timeline Nutrition | 500 mg | Capsules, powder, softgels | ✅ Yes | Most clinically studied; patented form |
Double Wood Supplements | 250 mg | Capsules | ✅ Yes | Affordable, simple formula |
ProHealth Longevity | 400 mg | Capsules | ✅ Yes | Focus on anti-aging formulas |
Renue by Science (Lipo-Urolithin A) | 250–500 mg | Liposomal capsules | ✅ Yes | Liposomal delivery for absorption |
When buying Urolithin A online, check for:
Based on human studies, the optimal dosage range is 250 mg to 500 mg daily.
User Goal | Recommended Dosage |
General cellular support | 250 mg/day |
Muscle performance & aging | 500 mg/day |
Athletic or biohacking use | 500–1000 mg/day (consult physician) |
Urolithin A is typically taken in the morning with or without food.
Urolithin A has shown an excellent safety profile in clinical studies. In trials involving healthy and elderly adults, no serious side effects were reported at doses up to 1000 mg.
Always consult your healthcare provider before starting any new supplement—especially if you are pregnant, nursing, or taking medications.
You can find high-quality Urolithin A supplements at:
Urolithin A is a postbiotic compound derived from pomegranate ellagitannins. It enhances mitochondrial health by stimulating mitophagy—removing damaged mitochondria.
Yes. Human studies show it is well tolerated at doses up to 1000 mg per day.
Only if your gut microbiome can convert ellagitannins into Urolithin A—which many people cannot. Supplements provide a consistent, direct source.
Some users report improved energy and muscle endurance in 4–8 weeks. Benefits to cellular health and aging are cumulative over time.