Urolithin A for longevity
Grade BA gut-microbiome metabolite of ellagitannins (pomegranate, walnuts) that triggers mitophagy — the selective recycling of damaged mitochondria.
71/100 Evidence Strength
Why Urolithin A matters for longevity
A gut-microbiome metabolite of ellagitannins (pomegranate, walnuts) that triggers mitophagy — the selective recycling of damaged mitochondria.
- Improved muscle endurance in middle-aged adults (RCT)
- Mitochondrial gene expression upregulation
- Reduced inflammatory markers
- Potential cartilage and joint support
Typical dose
500 mg AM
Best timing
Morning, with or without food
Evidence grade
Grade B 71/100
Mechanism of action
Selectively induces mitophagy via PINK1/Parkin and mitochondrial biogenesis; improves muscle mitochondrial bioenergetics in aged tissue.
Dosage & Timing
Typical
500 mg AM
Range
250 mg – 1,000 mg
Timing
Morning, with or without food
With Food
Not required
Form
Capsule (Mitopure / synthetic urolithin A is most-studied)
Category
Mitochondrial
Reported Benefits
- Improved muscle endurance in middle-aged adults (RCT)
- Mitochondrial gene expression upregulation
- Reduced inflammatory markers
- Potential cartilage and joint support
Side Effects
- Generally well tolerated
- Mild GI effects rare
Contraindications
- Pregnancy and lactation (insufficient data)
Known Interactions
None clinically reportedConservative monitoring recommended with anticoagulants.
References
Urolithin A — Frequently Asked Questions
Common questions about dose, benefits, side effects and longevity use of Urolithin A.
What is the typical dose of Urolithin A?+
500 mg AM (range 250 mg – 1,000 mg). Morning, with or without food. Food not required.
How does Urolithin A work in the body?+
Selectively induces mitophagy via PINK1/Parkin and mitochondrial biogenesis; improves muscle mitochondrial bioenergetics in aged tissue.
What are the longevity benefits of Urolithin A?+
A gut-microbiome metabolite of ellagitannins (pomegranate, walnuts) that triggers mitophagy — the selective recycling of damaged mitochondria. Reported benefits include: Improved muscle endurance in middle-aged adults (RCT); Mitochondrial gene expression upregulation; Reduced inflammatory markers; Potential cartilage and joint support.
What are the side effects of Urolithin A?+
Generally well tolerated; Mild GI effects rare Avoid in: Pregnancy and lactation (insufficient data).
What is Urolithin A commonly stacked with for longevity?+
Creatine monohydrate, Omega-3, NMN.
Comparison vs Alternatives
All Supplements →| Attribute | Urolithin AThis page | NMN | Creatine Monohydrate |
|---|---|---|---|
| Evidence | Grade B71/100 | Grade A87/100 | Grade A94/100 |
| Category | Mitochondrial | Mitochondrial | Cognition |
| Best for | Improved muscle endurance in middle-aged adults (RCT) | Restored NAD+ in aged tissues | Strength and lean mass |
| Typical dose | 500 mg AM | 250–500 mg AM | 5 g daily |
| Timing | Morning, with or without food | Morning, before training | Any time of day, consistent |
| Form | Capsule (Mitopure / synthetic urolithin A is most-studied) | Sublingual powder or enteric capsule | Micronized powder |
| Action | Current page | View → | View → |