Urolithin A — Stack & Timing
Educational timing and stacking information based on how Urolithin A has been studied. Not a prescription. Not medical advice.
This is educational information only. Consult a healthcare provider before starting any supplement.
Stack & Timing Guidance
Educational summary based on how Urolithin A has been studied and commonly used.
Commonly studied timing
Clinical trials using Mitopure typically administered Urolithin A in the morning with food, which may support consistent absorption; no specific pre- or post-workout timing advantage has been established in the research.
Dose ranges used in studies
RCTs have most commonly studied 500 mg and 1000 mg daily doses of Urolithin A (as Mitopure); the 1000 mg dose was used in trials examining immune function and muscle endurance in older adults, while 500 mg has also shown bioavailability benefits over dietary sources alone.
↑ These are ranges from research studies, not personal dosing recommendations. Discuss with a clinician.
Commonly paired with
Both compounds target muscle energy metabolism and physical performance; creatine supports ATP regeneration while Urolithin A promotes mitochondrial quality via mitophagy
CoQ10 supports mitochondrial electron transport chain function, potentially complementing Urolithin A's role in clearing dysfunctional mitochondria and promoting mitochondrial biogenesis
Omega-3s have anti-inflammatory properties that may complement Urolithin A's observed reductions in oxidative stress and inflammation markers in muscle and aging contexts
Gut microbiome composition determines whether dietary ellagitannins (from pomegranates, walnuts) are converted to Urolithin A; synbiotics may enhance endogenous production in non-converter individuals
Safety & interactions
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.
- •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
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.