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Urolithin A (Mitopure)
Postbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
What the evidence says
Urolithin A appears to help in 7 of 7 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality randomised trials published 2010–2026 with a typical study size of 52 participants.
Based on 31 studies · 25 RCTs · 2,024 total participants
Confidence
HighWhat the studies found
By outcome
Urolithin A has an evidence score of 8.5/10 — very strong evidence based on 30 indexed studies. Postbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
The commonly studied dose of Urolithin A is 500-1000mg. Research points to an estimated optimal dose around 1000mg, with a minimum effective dose near 500mg. Individual response varies — start low and adjust.
The best time to take Urolithin A is in the morning. Taking it with food is preferred. Urolithin A is a gut microbiome-derived metabolite that activates mitophagy — the selective recycling of damaged mitochondria.
CoQ10
Likely helpsEnhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Nicotinamide Riboside
Mostly mechanism / observationalA vitamin B3 precursor that efficiently raises cellular NAD+ levels, supporting energy metabolism, mitochondrial function, and healthy aging.
Last reviewed May 2026 · evidence from 35 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Urolithin A is a metabolite produced by gut bacteria from compounds in pomegranates and berries. However, only about 40% of people have the right gut bacteria to produce it. Direct supplementation bypasses this limitation. It triggers mitophagy — the selective removal of damaged mitochondria — supporting muscle health, energy, and healthy aging. One of the most exciting recent longevity compounds.
Triggers cleanup of damaged mitochondria
Supports muscle health and endurance
How Urolithin A works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
500-1000mg
Take with food
| Form | Type |
|---|---|
| 💊Mitopure (highly pure, bioavailable form) | Recommended |
| 💊Generic urolithin A supplements | Alternative |
Mitopure is the most studied form. Synthetic urolithin A is identical to natural and bypasses need for gut bacteria conversion.
Minimum: 8 weeks
Optimal: 16 weeks
Cycling: Not required
Note: Can be taken any time. Some prefer morning to align with activity and mitochondrial needs.
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.
Improved mitochondrial function
Improved muscle strength and endurance
Better exercise performance and recovery
Insufficient data; avoid
Generally well-tolerated
Tip: Take with food
Both support mitochondrial function
Urolithin A clears bad mitochondria; CoQ10 powers the good ones
PQQ creates new mitochondria; urolithin A removes damaged ones
Complete mitochondrial turnover support
Both target mitochondrial health through different mechanisms
Multi-pathway mitochondrial and longevity support
Urolithin A is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild GI discomfort. Use caution if any of these apply to you: Known allergy or hypersensitivity to Urolithin A or related compounds.
Alpha Lipoic Acid
Likely helpsUniversal antioxidant that works in both water and fat, supporting blood sugar control, nerve health, and cellular energy.
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