howtosupplement
Performance/Mobility

Urolithin A

Postbiotic compound that stimulates mitochondrial renewal and has improved muscle endurance in older adults in clinical trials.

Urolithin A

Urolithin A

60
score
B
evidence
Caution
risk

Proven Benefits

01Improves muscle endurance
02Supports muscle mitochondrial funct
03Supports walking endurance
04May enhance strength with training

Chemical Forms

Recommended
  • Synthetic Urolithin A (pure)
Avoid
  • Pomegranate extract (relies on variable gut conversion)
  • Ellagitannin blends (unreliable UA yield)
Expert Note

Synthetic Urolithin A delivers a standardized dose that bypasses gut microbiome conversion, which occurs in only a minority of individuals consuming ellagitannin-rich foods. Direct supplementation achieves predictable plasma concentrations, whereas pomegranate or berry extracts produce negligible UA in most people.

Protocol

Amount
500-1000 mg
Frequency
Once daily
When
With a meal containing fat to improve absorption.

Condition-Based Dosing

Healthy adults 65+ with declining muscle function
1000 mg daily for 8-12 weeks
Middle-aged adults starting resistance training
500 mg daily

Safety & Limits

Upper Safe Limit
1000 mg/day (highest dose evaluated in published 2-year safety trial)
Cycling
Safe for continuous use

Contraindications

Pregnancy and breastfeeding — insufficient human safety data
Severe renal impairment — metabolite cleared renally; use only under medical supervision
Children and adolescents under 18 — not studied

Synergies

Omega-3

Omega-3 fatty acids support mitochondrial membrane fluidity and may complement UA-driven mitochondrial renewal.

Vitamin D3

Vitamin D deficiency impairs skeletal muscle function; correcting it may amplify Urolithin A's muscle benefits in older adults.

CoQ10

CoQ10 supports electron transport chain function in newly generated mitochondria following UA-induced mitophagy.

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