howtosupplement
Performance/Mobility

Urolithin A

Postbiotic compound that stimulates mitochondrial renewal and has improved muscle endurance in older adults in clinical trials.

Urolithin A

Urolithin A

60
score
B
evidence
Caution
risk
Quick Take

Promising for age-related muscle decline, but evidence is early and mostly in older adults. High cost.

Urolithin A is a gut bacterial metabolite of dietary ellagitannins found in pomegranates, berries, and nuts. Because microbiome conversion is highly variable, most people produce little or no Urolithin A from food. As a direct supplement, it activates mitophagy—the selective recycling of damaged mitochondria—and drives mitochondrial biogenesis. Randomized trials in adults 60 and older show improved muscle endurance, walking capacity, and muscle mitochondrial gene expression. Middle-aged adults may see additive strength gains when combined with resistance training. Those most likely to benefit

Proven Benefits

01
Improves muscle endurance
02
Supports muscle mitochondrial funct
03
Supports walking endurance
04
May enhance strength with training

Protocol

Amount
500-1000 mg
Frequency
Once daily
When
With a meal containing fat to improve absorption.

Onset Time

4-8 weeks for muscle endurance; 2-4 weeks for biomarker changes

Who Should Consider

Adults 60+ with declining muscle endurance
People with low gut ellagitannin conversion
Sedentary adults beginning resistance training
Those with age-related physical fatigue

How It Works

Urolithin A induces mitophagy by modulating mitochondrial carbonic anhydrase activity and upregulating the PINK1/Parkin pathway, which tags dysfunctional mitochondria for clearance. This triggers a compensatory rise in mitochondrial biogenesis via PGC-1α and TFAM signaling, renewing the muscle mitochondrial pool. Human muscle biopsies confirm increased expression of oxidative phosphorylation genes

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