Other ·Emerging evidence ·Reviewed May 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.
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 3 interaction records on file.
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
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
Ranked by evidence and value.
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.
Dose: 500-1,000 mg daily
Timing: With a meal, consistent time each day
Studied for mitochondrial quality and healthy aging; benefits accrue over weeks to months.
Timing: Daily with food; can pair with a resistance-training program
RCTs show improvements in muscle endurance and strength biomarkers over ~2-4 months.
Dose: 500 mg daily
Timing: Daily with food
Lower end of the studied range may support mitochondrial gene-expression biomarkers.
What to test, the optimal window inside the conventional range, and how long a response takes.
May modestly decrease (lower inflammation)
Non-specific marker; avoid testing during acute illness or injury, which transiently raises hs-CRP. Trial data showed reductions in some inflammatory markers, but hs-CRP change is modest and not a primary efficacy endpoint.
Where this appears in the symptom-to-supplement map, ranked by relevance.
Improves mitochondrial quality in skeletal muscle, supporting strength and endurance.1,2
RCTs show improved muscle endurance and strength biomarkers in older and middle-aged adults; pairs well with resistance training.
Promotes mitophagy and mitochondrial turnover, which may improve cellular energy capacity over time.1,2
Effect is gradual over weeks, not an acute stimulant; evidence is early.
Enhances mitochondrial function, which may delay muscular fatigue and improve endurance.2,1
Most evidence in non-athlete adults; benefits accrue over 2-4 months.
Evidence-based stacks that include it, with the exact dose and timing each one uses.
Urolithin A stimulates mitophagy, the selective clearance of damaged mitochondria, and human trials show improvements in mitochondrial gene expression and muscle endurance, making it a targeted complement to whole-cell autophagy support.4,1
Both target mitochondrial and cellular-energy pathways through complementary mechanisms: Urolithin A clears damaged mitochondria via mitophagy while NMN supports NAD+ levels that fuel mitochondrial metabolism.
Recommendation: May be combined by those pursuing mitochondrial and longevity goals. No specific timing requirement. Human data on the combination are limited.
Both support mitochondrial function through different roles: Urolithin A improves mitochondrial quality via mitophagy while CoQ10 supports the electron transport chain and acts as an antioxidant.
Recommendation: Reasonable to combine for mitochondrial support; take each with food. No timing separation needed.
Both are studied within the polyphenol/longevity space and influence mitochondrial biogenesis pathways, though by different mechanisms.
Recommendation: May be combined for general longevity goals; no known adverse interaction. Take with food.
Numbered references. Citations throughout the page link here.
Four months of Urolithin A improved muscle endurance and reduced plasma markers of inflammation versus placebo.
Urolithin A supplementation improved muscle strength and increased plasma biomarkers of mitochondrial health.
Single and repeated oral doses were safe and bioavailable and improved mitochondrial gene expression biomarkers in older adults.
Urolithin A improved mitophagy, exercise capacity, and lifespan in worms and increased muscle function in rodents.
This page is educational. Do not start, stop, or change a supplement or medication based on it without checking with a qualified healthcare professional.
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NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.
