Urolithin A
Other ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Urolithin A is a gut-microbiome metabolite produced when bacteria break down ellagitannins and ellagic acid found in foods like pomegranate, walnuts, and certain berries. Because only some people host the bacteria needed to make it, direct supplementation provides a consistent dose. It is studied primarily for promoting mitochondrial health and muscle function with aging.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Urolithin A is an other most often used for supports mitochondrial health and turnover (mitophagy), may improve muscle strength and endurance, supports cellular energy metabolism. NutriStack rates the overall evidence as emerging. A typical adult dose is 500-1,000 mg daily, commonly taken as standardized urolithin a (e.g., mitopure) capsules or powder. This profile indexes 4 sources.
- Generally well tolerated in trials
- Mild gastrointestinal discomfort (uncommon)
- Headache (uncommon)
- Insufficient safety data in pregnancy and breastfeeding
- Caution in children due to lack of data
The bottom line
Evidence rating emerging. Most-documented uses: supports mitochondrial health and turnover (mitophagy), may improve muscle strength and endurance, supports cellular energy metabolism. 4 sources indexed (2016–2022), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Urolithin A's best-characterized action is the induction of mitophagy, the selective autophagic clearance of damaged mitochondria. By upregulating mitophagy-related pathways, it helps remove dysfunctional mitochondria and stimulates mitochondrial biogenesis, improving the overall quality of the mitochondrial pool within cells such as skeletal muscle. This is associated with increased cellular energy capacity, reduced markers of inflammation, and improved muscle endurance in preclinical and early human studies. Effects appear to act through enhanced mitochondrial turnover rather than acute stimulant activity.4,1
Dosing & protocol.
Taking with food, ideally one containing some fat, may improve tolerability and absorption. Urolithin A is extensively conjugated (glucuronidated/sulfated) after absorption; plasma typically shows conjugated forms.3,1
What it actually costs.
Real-world pricing across three quality tiers. Assumes Standardized Urolithin A capsules.
Branded standardized Urolithin A is among the more expensive single-ingredient supplements. Generic powders can lower cost but vary in purity; verify third-party testing. Prices reflect a 500-1,000 mg daily dose. Updated 2026-06-03.
Full safety detail.
Side effects
- Generally well tolerated in trials
- Mild gastrointestinal discomfort (uncommon)
- Headache (uncommon)
Contraindications
- Insufficient safety data in pregnancy and breastfeeding
- Caution in children due to lack of data
- Consult a clinician if on therapy for serious illness given limited long-term human data
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Randomized controlled trials
3- 1Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical TrialPMIDSingh A et al. · JAMA Network Open · 2022
Four months of Urolithin A improved muscle endurance and reduced plasma markers of inflammation versus placebo.
- 2Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adultsPMIDLiu S et al. · JAMA Network Open · 2022
Urolithin A supplementation improved muscle strength and increased plasma biomarkers of mitochondrial health.
- 3Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across populationsPMIDAndreux PA et al. · Nature Metabolism · 2019
Single and repeated oral doses were safe and bioavailable and improved mitochondrial gene expression biomarkers in older adults.
Mechanistic & preclinical
1- 4Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodentsPMIDRyu D et al. · Nature Medicine · 2016
Urolithin A improved mitophagy, exercise capacity, and lifespan in worms and increased muscle function in rodents.
Common questions.
Quick answers about Urolithin A, drawn from the data on this page.
What is Urolithin A?
Urolithin A is a gut-microbiome metabolite produced when bacteria break down ellagitannins and ellagic acid found in foods like pomegranate, walnuts, and certain berries. Because only some people host the bacteria needed to make it, direct supplementation provides a consistent dose. It is studied primarily for promoting mitochondrial health and muscle function with aging.
What is Urolithin A used for?
Commonly cited benefits of Urolithin A include: Supports mitochondrial health and turnover (mitophagy); May improve muscle strength and endurance; Supports cellular energy metabolism; May reduce markers of inflammation; Studied for healthy aging and muscle function. NutriStack rates the overall evidence as emerging.
What is a typical dose of Urolithin A?
A typical adult dose of Urolithin A is 500-1,000 mg daily. The commonly recommended form is Standardized Urolithin A (e.g., Mitopure) capsules or powder. These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Urolithin A?
Reported side effects include generally well tolerated in trials, mild gastrointestinal discomfort (uncommon), headache (uncommon). This is educational information; check with a healthcare professional before use.
How strong is the evidence for Urolithin A?
NutriStack rates this as Emerging, meaning early RCT signal, mechanistic data, or limited human evidence. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Use this with your stack
Urolithin A in NutriStack.
Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.