Urolithin A
Gut-microbiome metabolite of ellagitannins
A gut-derived metabolite that triggers mitophagy — the clearance of damaged mitochondria — with completed human trials.
Last reviewed · 1 references
How it works
Urolithin A is produced when gut bacteria metabolise ellagitannins from pomegranate, walnuts and berries. Only around 40% of people carry the microbiome to make meaningful amounts. It induces mitophagy, the selective recycling of damaged mitochondria, which is a distinct mechanism from making mitochondria run better or making more of them.
Human trials. Tested in controlled human trials. Still read the sample sizes — many are small.
What the research reports
- Randomised human trials showing improved muscle endurance in middle-aged and older adults
- Confirmed induction of mitophagy biomarkers in humans
- Well tolerated at trial doses
What it has not been shown to do
- No cognitive or mood endpoints tested in humans
- Effect sizes on function are modest
Dosing reference
Human trials commonly use 500–1000 mg/day orally.
Calculate my dose for Urolithin A- Routes studied
- Oral
- Half-life
- Extended by glucuronidation; steady state reached over days
- Cycle length in the literature
- Trials ran 4 months of continuous daily dosing
Working out a draw volume from a vial? Use the free reconstitution calculator.
Side effects and contraindications
Reported side effects
- Generally well tolerated; occasional GI upset
Do not use if
- Pregnancy and breastfeeding — not studied
The practice that shares the mechanism
Mitophagy is also triggered by fasting and by exercise. Urolithin A is one of the few compounds here where the human trial data is solid enough that it can stand next to the practices rather than behind them.
What amplifies it
- Fasting windows independently induce mitophagy
- Deep sleep, when a large share of cellular housekeeping occurs
- Eating the precursor foods only works if your microbiome converts them
Mechanism hubs
Stacks that include it
Common questions
- Only if your gut bacteria convert ellagitannins into urolithin A, and roughly 60% of people do not, or do so poorly. That variability is the entire commercial argument for taking the metabolite directly.
Sources & evidence notes
Tested in controlled human trials. Still read the sample sizes — many are small.
Confidence score 3/100
Preliminary
Mechanism only. Nothing here establishes that a person would feel anything.
- 1.
Cell Reports Medicine, 2022 · Source (opens in a new tab)
In vitroLimited gradeCells or tissue in a dish. Tells you about mechanism, not about outcomes.