When it comes to aging well, most people focus on the big-picture habits like sleep, nutrition, and exercise, all of which are important! But there’s a lot happening at the microscopic level that determines how gracefully we age. One of the most exciting discoveries in the field of longevity is a compound called urolithin A, a natural metabolite that helps rejuvenate the tiny powerhouses inside your cells known as mitochondria.
Let’s break down why urolithin A has scientists and longevity experts so intrigued and how it fits into your plan for living longer and stronger.
What Is Urolithin A?
Urolithin A is a postbiotic compound produced when your gut bacteria metabolize certain polyphenols found in pomegranates, walnuts, and berries, particularly ellagitannins and ellagic acid. Think of it as a byproduct of a healthy gut ecosystem doing its job.
Here’s the catch: not everyone produces urolithin A efficiently. Studies show that only about 40 percent of people have the right gut microbes to make it in meaningful amounts. That means many people miss out on its cellular benefits unless they supplement directly.
Why It Matters for Longevity
As we age, our mitochondria become less efficient and more damaged. This leads to fatigue, slower metabolism, muscle weakness, and increased risk for chronic disease. Urolithin A supports a process called mitophagy, which is your body’s natural way of cleaning out old, dysfunctional mitochondria and replacing them with healthy new ones.
Think of mitophagy as spring cleaning for your cells. When mitochondria function optimally, your body has more energy for repair, regeneration, and resilience—key ingredients for longevity.
Several studies have shown that urolithin A can improve mitochondrial function and muscle strength, particularly in older adults. It also appears to reduce inflammation, improve endurance, and support healthy aging at the cellular level.
What the Research Shows
Human clinical trials have shown that supplementing with urolithin A can:
- Enhance mitochondrial gene expression and energy production.
- Increase muscle strength and endurance in both older adults and sedentary individuals.
- Reduce markers of inflammation and oxidative stress.
- Support better mobility and physical performance.
In one study published in Nature Metabolism, older adults who took urolithin A for four months showed significant improvements in muscle function and mitochondrial health compared to those taking a placebo. These effects mimic some of the benefits of regular exercise at a cellular level, which is particularly helpful for people who may be recovering from illness or injury.
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How to Use Urolithin A
Most of the clinical studies have used doses between 250 mg and 500 mg daily. It’s typically taken as a capsule, and several brands now offer high-quality, research-backed formulations.
Urolithin A is not a stimulant, and its effects build over time. You may start to notice improvements in energy, recovery, and endurance after several weeks of consistent use.
If you want to increase your body’s natural production, eating foods rich in ellagitannins, such as pomegranates, raspberries, strawberries, and walnuts, can help. However, given that many people lack the right gut bacteria to convert these compounds efficiently, supplementation may provide more reliable benefits.
Possible Adverse Effects
So far, urolithin A appears to be well-tolerated in clinical studies. Reported side effects are rare and mild, including occasional gastrointestinal discomfort in sensitive individuals.
However, as with any supplement, quality matters. Look for brands that provide third-party testing and purity verification. Because urolithin A impacts cellular energy pathways, I recommend introducing it gradually and monitoring how your body responds. If you are taking medications or managing a chronic condition, talk with your pharmacist or healthcare provider before starting.
Where Urolithin A Fits in a Longevity Plan
Urolithin A works best when combined with the fundamentals of a healthy lifestyle. It’s not a magic bullet, but it can amplify the effects of what you’re already doing to support cellular health. Here’s how it fits into the bigger picture:
- V – Vital Rest & Recovery: Mitochondrial repair occurs during deep sleep. Urolithin A enhances the efficiency of that repair process.
- I – Intentional Nutrition: Pair it with a diet rich in polyphenols and healthy fats to reduce inflammation and feed your microbiome.
- B – Body Strength & Movement: Exercise stimulates mitophagy naturally. Urolithin A strengthens this effect and supports better muscle performance.
- R – Regenerate with Hormones & Testing: Mitochondrial health influences hormone balance and metabolic function.
- I – Intelligent Supplementation: Urolithin A is a perfect example of using targeted, evidence-based support to extend healthspan.
- N – Nurture Purpose & Connection: When your energy levels rise, it’s easier to engage fully in life and relationships.
- T – Thrive with Mental Agility: Better mitochondrial function supports brain energy and focus.
In short, urolithin A helps your body do what it’s designed to do—repair, renew, and sustain vitality over time.
Putting It All Together
Aging gracefully isn’t about chasing the latest miracle compound. It’s about creating an environment in your body where repair and regeneration can thrive. Urolithin A gives your cells the extra help they need to keep energy production humming along, so you can stay active, strong, and mentally sharp for decades to come.
If you’re already working on sleep, nutrition, and stress management, adding urolithin A could be the next smart step in your longevity strategy.
Want to know how it fits into your personalized plan? Let’s talk.
References
- Andres-Lacueva, C., & Gil-Izquierdo, A. (2023). Urolithin A: A new era in nutritional interventions for aging. Nutrients, 15(2), 405.
- Dellinger, R. W., Santos, S. R., Morris, M., Evans, M., Alminana, D., Guarente, L., & Marcotulli, E. (2021). Urolithin A improves muscle strength, mitochondrial health, and cellular energy in humans. Nature Metabolism, 3(6), 666–675.
- Ryu, D., Mouchiroud, L., Andreux, P. A., Katsyuba, E., Moullan, N., Nicolet-Dit-Felix, A. A., … Auwerx, J. (2016). Urolithin A induces mitophagy and prolongs lifespan in model organisms. Nature Medicine, 22(8), 879–888.
- Singh, R., et al. (2019). Gut microbiome-derived urolithin A improves muscle function in humans. Cell Reports, 27(13), 3404–3418.
Dr. Anna Garrett is a menopause expert and Doctor of Pharmacy. She helps women who are struggling with symptoms of perimenopause and menopause find natural hormone balancing solutions so they can rock their mojo through midlife and beyond. Dr. Anna is the author of Perimenopause: The Savvy Sister’s Guide to Hormone Harmony. Order your copy at www.perimenopausebook.com.
Dr. Anna is available for 1-1 consultations. Find out more at www.drannagarrett.com/lets-
