Urolithin A

Both support mitochondrial function

Urolithin A clears bad mitochondria; CoQ10 powers the good ones

⟡ PQQ

PQQ creates new mitochondria; urolithin A removes damaged ones

Complete mitochondrial turnover support

⟡ NMN

Both target mitochondrial health through different mechanisms

Multi-pathway mitochondrial and longevity support

Top studies from 35+ peer-reviewed papers

📊rctn=284

Kaplan A et al. • The American journal of clinical nutrition (2022)

“A Green-MED (high-polyphenol) diet, rich in Mankai, green tea, and walnuts and low in red/processed meat, is potentially neuroprotective for age-related brain atrophy.This trial was registered at clinicaltrials.gov as NCT03020186.”

Key Findings:

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.
The pallidum (-4.2%), third ventricle (+3.9%), and LVV (+2.2%) disclosed the largest volume changes.
Compared with younger participants, atrophy was accelerated among those ≥50 y old (HOC change: -1.0% ± 1.4% compared with -0.06% ± 1.1%; 95% CI: 0.6%, 1.3%; P < 0.001; LVV change: 3.2% ± 4.5% compared with 1.3% ± 4.1%; 95% CI: -3.1%, -0.8%; P = 0.001).
Elevated urinary concentrations of the polyphenols urolithin-A (r = 0.24; P = 0.013) and tyrosol (r = 0.26; P = 0.007) were significantly associated with lower HOC decline.

📋preclinical

Ryu D et al. • Nature Medicine (2016)

“Urolithin A extended lifespan and improved muscle function in C. elegans and mice.”

Key Findings:

Extended lifespan in animal models
Induced mitophagy
Improved exercise capacity

📚systematic-review

Francisco M et al. • Oncology research (2026)

“Co-treatments with conventional chemotherapeutics and microbiota-derived metabolites showed additive or synergistic effects.”

Key Findings:

Systematic review examining Urolithin A efficacy
Further research warranted to confirm findings

📊rctn=50

Denk D et al. • Nature aging (2025)

“This rct examined the effects of Urolithin A.”

Key Findings:

Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
These findings indicate that short-term UA supplementation modulates human immune cell composition and function, supporting its potential to counteract age-related immune decline and inflammaging.
ClinicalTrials.gov registration number: NCT05735886 .

📊rctn=32

Compare with Others Find Based on Your Goals

Napier BA et al. • Nutrients (2025)

“This is the first synbiotic to increase both UroA and butyrate.”

Key Findings:

Results: The synbiotic significantly increased alpha-diversity of Bifidobacterium and Lactobacillus spp. at all timepoints, including at end-of-study (Day 91, p < 0.0001) and increased native beneficial microbes.
UroA production was significantly increased in the synbiotic arm at short-term (Day 7, 12-fold, p < 0.02) and long-term (Day 91, 49-fold, p < 0.001) timepoints.
A higher proportion of synbiotic participants were capable of converting polyphenols into UroA (Day 91, 100% vs. 44.4%; p < 0.01).
The synbiotic also significantly increased fecal butyrate levels (p < 0.03), and butyrate-producing species, in low-baseline butyrate producers, through Day 91, and was associated with reduced systemic inflammation.

View all 35+ studies

What would you like to do next?

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Urolithin A

compound

Urolithin A (Mitopure)

Postbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.

longevityenergymitophagymitochondriamuscle healthpostbiotic

35+ studies

Evidence

Reviewed 19 days ago

high

Safety

500-1000mg

Dose

8-16 weeks

Time to Effect

Mitopure (highly pure, bioavailable form)

Best Form

Mechanisms of Action

🔄

Mitophagy Induction

Triggers cleanup of damaged mitochondria

💪

Muscle Function

Supports muscle health and endurance

Biological PathwayBeta

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.

Supplement

Molecular Target

Biological Process

Health Outcome

Strong

Moderate

Emerging

strong

moderate

emerging

Tap node to isolate • Pinch to zoom • Tap edge for research

Recommended Dose

500-1000mg

250mg1000mg

Optimal Timing

Morning with food

Take with food

Available Forms

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.

Duration

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.

⚡

Mitochondrial Health

Improved mitochondrial function

⏱️ 4-8 weeks

65% of users notice thispositive

💪

Muscle Function

Improved muscle strength and endurance

⏱️ 8-16 weeks

55% of users notice thispositive

🏃

Exercise Capacity

Better exercise performance and recovery

⏱️ 8-16 weeks

50% of users notice thispositive

High SafetyMax safe dose: Up to 1000mg/day used in clinical trials

🔴

Pregnant/nursing

Insufficient data; avoid

Who Should NOT Take This

Known allergy or hypersensitivity to Urolithin A or related compounds

Drug Interactions

No significant interactions knownmild

Generally well-tolerated

Possible Side Effects

Mild GI discomfort

mildrare

Tip: Take with food

Warnings

Relatively new supplement — long-term data still accumulating
Premium price point
Most evidence from company-sponsored research

⟡ CoQ10

Both support mitochondrial function

Urolithin A clears bad mitochondria; CoQ10 powers the good ones

⟡ PQQ

PQQ creates new mitochondria; urolithin A removes damaged ones

Complete mitochondrial turnover support

⟡ NMN

Both target mitochondrial health through different mechanisms

Multi-pathway mitochondrial and longevity support

Top studies from 35+ peer-reviewed papers

📊rctn=284

Kaplan A et al. • The American journal of clinical nutrition (2022)

“A Green-MED (high-polyphenol) diet, rich in Mankai, green tea, and walnuts and low in red/processed meat, is potentially neuroprotective for age-related brain atrophy.This trial was registered at clinicaltrials.gov as NCT03020186.”

Key Findings:

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.
The pallidum (-4.2%), third ventricle (+3.9%), and LVV (+2.2%) disclosed the largest volume changes.
Compared with younger participants, atrophy was accelerated among those ≥50 y old (HOC change: -1.0% ± 1.4% compared with -0.06% ± 1.1%; 95% CI: 0.6%, 1.3%; P < 0.001; LVV change: 3.2% ± 4.5% compared with 1.3% ± 4.1%; 95% CI: -3.1%, -0.8%; P = 0.001).
Elevated urinary concentrations of the polyphenols urolithin-A (r = 0.24; P = 0.013) and tyrosol (r = 0.26; P = 0.007) were significantly associated with lower HOC decline.

📋preclinical

Ryu D et al. • Nature Medicine (2016)

“Urolithin A extended lifespan and improved muscle function in C. elegans and mice.”

Key Findings:

Extended lifespan in animal models
Induced mitophagy
Improved exercise capacity

📚systematic-review

Francisco M et al. • Oncology research (2026)

“Co-treatments with conventional chemotherapeutics and microbiota-derived metabolites showed additive or synergistic effects.”

Key Findings:

Systematic review examining Urolithin A efficacy
Further research warranted to confirm findings

📊rctn=50

Denk D et al. • Nature aging (2025)

“This rct examined the effects of Urolithin A.”

Key Findings:

Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
These findings indicate that short-term UA supplementation modulates human immune cell composition and function, supporting its potential to counteract age-related immune decline and inflammaging.
ClinicalTrials.gov registration number: NCT05735886 .

📊rctn=32

Compare with Others Find Based on Your Goals

Napier BA et al. • Nutrients (2025)

“This is the first synbiotic to increase both UroA and butyrate.”

Key Findings:

Results: The synbiotic significantly increased alpha-diversity of Bifidobacterium and Lactobacillus spp. at all timepoints, including at end-of-study (Day 91, p < 0.0001) and increased native beneficial microbes.
UroA production was significantly increased in the synbiotic arm at short-term (Day 7, 12-fold, p < 0.02) and long-term (Day 91, 49-fold, p < 0.001) timepoints.
A higher proportion of synbiotic participants were capable of converting polyphenols into UroA (Day 91, 100% vs. 44.4%; p < 0.01).
The synbiotic also significantly increased fecal butyrate levels (p < 0.03), and butyrate-producing species, in low-baseline butyrate producers, through Day 91, and was associated with reduced systemic inflammation.

View all 35+ studies

What would you like to do next?

Related Supplements

Col9.0

Collagen

Hydrolyzed peptides that rebuild skin elasticity, reduce joint pain, and strengthen bone density — results build over 8-12 weeks.

Coq9.0

CoQ10

Enhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.

Asx7.5

Astaxanthin

Carotenoid from algae that spans cell membranes for full-spectrum protection — studied for skin, eye health, and exercise recovery.

Dr7.5

D-Ribose