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Head-to-head evidence comparison — which supplement is right for you?
Urolithin A wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
10 of 15 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
7 of 7 studies with measurable effects showed benefit.
Top outcomes
99-500mg daily from supplements (food provides more)
With food to reduce GI upset, Spread throughout day, During/after exercise for athletes
Potassium Citrate or Potassium Gluconate
500-1000mg
Morning with food
Mitopure (highly pure, bioavailable form)
2-4 weeks
1-2 weeks
Long-term
With excess or kidney issues
4-8 weeks
8-16 weeks
8-16 weeks
Effect of changes in potassium intake on blood pressure: a dose–response meta-analysis of randomized clinical trials (2000–2024)
Clinical Kidney Journal (2025) · Meta analysis · n=2500
Dose-response analysis of RCTs from 2000-2024
Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length
Nutrients (2024) · Meta analysis
Both supplements demonstrated greater reductions in SBP for the general population at lower dosages and longer treatment durations.
Sex-specific associations between sodium and potassium intake and overall and cause-specific mortality: a large prospective U.S. cohort study, systematic review, and updated meta-analysis of cohort studies
BMC medicine (2024) · Meta analysis · n=237036
Meta-analysis examining Potassium efficacy
The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
The American journal of clinical nutrition (2022) · Rct · n=284
Among 284 participants (88% men; mean age: 51 y; BMI: 31.2 kg/m2; APOE-ε4 genotype = 15.7%), 224 (79%) completed the trial with eligible whole-brain MRIs.
Urolithin A induces mitophagy and prolongs lifespan
Nature Medicine (2016) · Preclinical
Extended lifespan in animal models
Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
Nature aging (2025) · Rct · n=50
Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
Based on 3 RCTs (n=88, n=66, n=20) showing improvements in muscle endurance and strength. Effects observed primarily in middle-aged and older adults over 8-16 weeks. Studies used synthetic urolithin A forms with high bioavailability.
AI-estimated from published studies. Interpret as directional guidance.
Urolithin A has a higher evidence score (6/10 vs 8.5/10) and wins in 2 of 3 categories.
For reduce inflammation, Potassium has a higher relevance score (85 vs 50).
No known interactions between Potassium and Urolithin A have been documented in our database. However, always consult a healthcare provider before combining supplements.