Urolithin A
PostbioticA gut-derived compound from polyphenols found in pomegranates and berries. Studied for mitophagy, muscle health, and immune aging.
Evidence comparisons not yet run for these claims.
Expert Consensus
Evidence Summary
Urolithin A (UA) is a natural compound produced by gut bacteria from polyphenols found in foods like pomegranates, berries, and walnuts. The available research base includes several randomized controlled trials (RCTs) in humans alongside multiple narrative and systematic reviews, suggesting a genuinely emerging — though still maturing — body of evidence. The compound has attracted scientific interest primarily for its ability to promote mitophagy (the cellular process of clearing damaged mitochondria) and support mitochondrial health, with downstream implications for muscle function, aging, immune health, and inflammation.
Read full evidence summary →Top studies
The anti-obesity effects of postbiotics: A systematic review of pre-clinical and clinical studies.
The anti-obesity effects of postbiotics: A systematic review of pre-clinical and clinical studies.
Impact of nutraceuticals and dietary supplements on mitochondria modifications in healthy aging: a systematic review of randomized controlled trials.
Impact of nutraceuticals and dietary supplements on mitochondria modifications in healthy aging: a systematic review of randomized controlled trials.
Expert Mentions
All 26 mentions
“not all urolithin A is clinically tested and third-party certified”
Not all urolithin A products are clinically tested and third-party certified, which is a reason to choose Mitopure specifically.
“not all urolithin A is clinically tested and third-party certified”
Not all urolithin A products are clinically tested and third-party certified, which is a reason to choose Mitopure specifically.
Safety, interactions & who should avoid Urolithin A
Based on the available RCTs, UA supplementation appears to be generally well-tolerated in healthy adults and older populations at studied doses. However, the limited duration and scale of existing trials means the long-term safety profile has not been fully characterized.
Urolithin A has been generally well-tolerated in RCTs at doses up to 1000 mg/day in healthy adults and older populations, with no serious adverse events reported in reviewed trials. Long-term safety data beyond the trial durations studied remain limited, and most evidence comes from the proprietary Mitopure form.
Who should avoid it
Individuals who are pregnant, breastfeeding, or have active autoimmune conditions should use caution due to its immunomodulatory effects and lack of safety data in these populations; those on immunosuppressive medications should consult a healthcare provider before use.
Known interactions
- ·Potential additive effects with other mitophagy-inducing or autophagy-promoting compounds (e.g., rapamycin, spermidine) — clinical significance unknown
- ·May theoretically interact with immunomodulatory agents given its observed effects on immune cell function — clinical data lacking
Pregnancy & breastfeeding
Our sources specifically flag pregnancy or breastfeeding considerations for Urolithin A — see the cautions above.
We don’t assign pregnancy-safety ratings. Many supplements lack adequate safety data in pregnancy and breastfeeding, and the absence of a warning here does not mean a supplement is safe to take. Don’t start, stop, or continue any supplement while pregnant or nursing without your OB-GYN or midwife.
Read: Supplements during pregnancy & breastfeeding →This is educational information only. Consult a healthcare provider before starting any supplement.
Stay on top of Urolithin A research
One email a month when new research on Urolithin A is published.
Double opt-in · unsubscribe anytime · not medical advice.
No buy link — yet
We only link products that meet our sourcing standards. We haven’t linked one for Urolithin A yet. Our standards →
Key findings
- ·Multiple RCTs suggest UA supplementation may improve muscle endurance and mitochondrial health markers in older adults, with one trial specifically focused on this population.
- ·An RCT in male athletes found potential benefits for muscle endurance, strength, oxidative stress, and inflammation markers over 8 weeks of supplementation.
- ·Direct UA supplementation appears to produce more consistent blood levels across individuals than dietary intake alone, which is limited by gut microbiome variability — a finding from a dedicated RCT on bioavailability.
Evidence gaps
- ·Most human RCTs appear to be relatively small and short-term (weeks to a few months), leaving long-term efficacy and safety largely untested in large populations.
- ·Many of the supporting studies are narrative reviews rather than primary research, meaning much of the mechanistic evidence is synthesized from animal or in vitro studies rather than direct human trials.
- ·It remains unclear which specific populations benefit most — research spans healthy adults, older adults, and trained athletes, but data in clinical populations (e.g., those with chronic disease, sarcopenia, or age-related macular degeneration) is largely theoretical or review-based at this stage.