Urolithin A, graded Moderate-evidence on Magellan — but nearly all are short (4 months or less) and manufacturer-funded, some missed their primary endpoints, and there is no long-term disease or lifespan data. Urolithin A is not present directly in food but is generated during digestion, and the capacity to produce it varies widely between individuals depending on gut microbiome composition.
Source: Cell Rep Med 2022, PMID 35584623 ↗ · Evidence-graded supplements · Research map · Study write-up · evidence confidence: high
Urolithin A is a gut-derived metabolite that triggers mitophagy — recycling worn-out mitochondria. Here is the human evidence, the benefits, and the best way to get it.
See the urolithin A evidence →Your gut bacteria convert ellagitannins from pomegranate, walnuts and berries into urolithin A — but only some people produce meaningful amounts. Urolithin A activates mitophagy, the cellular clean-up that clears damaged mitochondria, and human trials show improvements in muscle strength and endurance markers. Because production from food is so variable, a standardized supplement (Mitopure) is the reliable route. See the mitochondrial research.
Linked to its mechanism and PubMed studies.
In human research, urolithin A supplementation is safe and bioavailable and improves markers of mitochondrial health. Randomized trials report…
In human research, the ellagitannin-derived metabolite urolithin A has improved muscle strength, endurance, and biomarkers of mitochondrial…
Urolithin A activates mitophagy — the recycling of damaged mitochondria — and human trials show benefits for muscle strength and endurance.
Randomized human trials show measurable improvements in muscle and mitochondrial markers, which is stronger evidence than most longevity compounds have. See the linked studies.
Indirectly — your gut bacteria make it from ellagitannins in pomegranate, walnuts and berries, but many people produce little or none, which is why a standardized supplement is more reliable.
Human trials commonly use about 500 mg/day of urolithin A. Check with your physician before starting.
Mitophagy, muscle trials, and where to get a standardized dose.
See the urolithin A evidence →