Does Urolithin A (UA) supplementation improve running performance, recovery, and mitochondrial biomarkers in competitive male distance runners?
Urolithin A, a double-blind, placebo-controlled trial in 22 participants (Sports Med 2025, PMID 40839339) — running performance (3000 m time trial) was not significantly improved in either group (UA: p = 0.116, PL: p = 0.771). The study did not find a statistically significant improvement in 3000m running performance or a significant time x treatment interaction for aerobic capacity, despite some positive within-group changes and effects on recovery markers.
Source: Sports Med 2025, PMID 40839339 ↗ · Research map · How Magellan grades evidence · evidence confidence: high
Sports Med · 2025 · PMID 40839339 · DOI 10.1007/s40279-025-02292-5
Urolithin A supplementation may aid recovery and improve aerobic capacity in male endurance runners, but it did not directly enhance running performance in this study.
The question
Does Urolithin A (UA) supplementation improve running performance, recovery, and mitochondrial biomarkers in competitive male distance runners?
What they tested
UA supplementation will improve muscle strength, endurance, and mitochondrial health biomarkers, suggesting it may be an effective ergogenic aid in competitive male distance runners.
How they did it
This was a double-blind, parallel-group, placebo-controlled clinical trial. 42 competitive male distance runners (27.2 ± 1.0 years) were randomized to receive either 1000 mg/day UA (n = 22) or placebo (n = 20) for 4 weeks during an altitude training camp. Physiological outcomes, including body composition, hemoglobin mass, running economy, and maximal aerobic capacity, were measured at baseline and after 4 weeks. Weekly downhill running bouts were performed, with capillary blood samples collected to assess inflammation (CRP) and muscle damage (CK). A subset of athletes completed a 3000 m time trial (n = 11 PL, n = 11 UA) or had skeletal muscle biopsies (n = 9 PL, n = 11 UA) pre/post supplementation to assess performance and explore muscle proteome and mitochondrial function.
What they found
Running performance (3000 m time trial) was not significantly improved in either group (UA: p = 0.116, PL: p = 0.771). However, UA supplementation significantly lowered ratings of perceived exertion (RPE, p = 0.02) and reduced indirect markers of post-exercise muscle damage (CK, total area under the curve p < 0.0001) following the 3000 m time trial compared with placebo. While there was no statistically significant time × treatment interaction for aerobic capacity (p = 0.138), UA supplementation showed a large within-group increase in maximal aerobic capacity (5.4 ± 0.9%, p = 0.009), compared to a smaller increase in the PL group (3.6 ± 1.3%, p = 0.098). Proteomic screening revealed UA upregulated mitochondrial pathways and downregulated inflammatory pathways, and led to a medium effect for increased markers of mitophagy without changes in mitochondrial function.
| UA Group | 5.4 | |
|---|---|---|
| Placebo Group | 3.6 |
The UA group showed a 5.4% increase in maximal aerobic capacity, while the placebo group showed a 3.6% increase.
What it means
Four weeks of daily UA supplementation facilitates recovery by downregulating inflammatory pathways and indirect markers of muscle damage. Despite reductions in perceived exertion and increased aerobic capacity, UA supplementation did not further enhance performance in highly trained male endurance athletes.
Limitations
The study did not find a statistically significant improvement in 3000m running performance or a significant time x treatment interaction for aerobic capacity, despite some positive within-group changes and effects on recovery markers.
The paper at a glance
| Title | Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers |
|---|---|
| Journal | Sports Med |
| Year | 2025 |
| PMID | 40839339 ↗ |
| DOI | 10.1007/s40279-025-02292-5 ↗ |
| Topic | NAD⁺, sirtuins & cellular energy |
Read the source: PubMed record (authors, abstract, full citation) ↗ · Publisher via doi.org ↗
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Urolithin A (Mitopure)
In human research, urolithin A supplementation is safe and bioavailable and improves markers of mitochondrial health. Randomized trials report better muscle endurance in adults 65-90, roughly 12% strength gains with improved aerobic endurance in middle-aged adults, lower inflammatory markers (C-reactive protein…
Pomegranate Ellagitannin Extract
In human research, the ellagitannin-derived metabolite urolithin A has improved muscle strength, endurance, and biomarkers of mitochondrial function and inflammation in randomized trials of middle-aged and older adults, and a small 2025 trial found more youthful immune-cell profiles after four weeks, although several…
Urolithin A is a natural compound produced by gut bacteria from ellagitannins and ellagic acid, dietary…
Pomegranate ellagitannin extract is a concentrated source of ellagitannins (such as punicalagins) and…
Research describes the compound or intervention studied. It is not a claim about any specific product.
Molecules & mechanisms in this paper
Each of these is named in the paper’s own words above. Open the monograph for the full mechanism and its other citations.
Cite this page
These citations point at this summary. To cite the original paper with its full author list, use the PubMed record or doi.org.
Magellan Longevity. (2026). Does Urolithin A (UA) supplementation improve running performance, recovery, and mitochondrial biomarkers in competitive male distance runners? [Plain-English summary of Sports Med 2025, PMID 40839339, DOI 10.1007/s40279-025-02292-5]. Magellan Longevity. https://magellanlongevity.com/study/d40839339.html@misc{magellan_d40839339,
title = {Does Urolithin A (UA) supplementation improve running performance, recovery, and mitochondrial biomarkers in competitive male distance runners?},
author = {{Magellan Longevity}},
year = {2026},
howpublished = {\url{https://magellanlongevity.com/study/d40839339.html}},
note = {Plain-English summary of PubMed PMID 40839339; DOI 10.1007/s40279-025-02292-5; Sports Med 2025. Reviewed by Gabriel Radu, DO},
urldate = {2026-08-11}
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