◂ Library/Longevity
Longevity⚜ Compound

Urolithin A

01 / OVERVIEW

What this compound does

WHAT IT DOES

Urolithin A helps your body clean up damaged cells, especially in your muscles and brain. By doing this, it may support better energy levels and overall health as you age. Some studies suggest it could even help improve physical performance and brain function.

KEY BENEFITS
Supports muscle health and recovery
May enhance energy levels
Promotes brain health
Aids in cellular cleanup
Potentially improves exercise performance
BEST FOR
  • • Active adults looking to boost recovery
  • • Older individuals wanting to maintain muscle mass
  • • People interested in enhancing cognitive function
WHAT TO EXPECT

Users may start to notice improvements in energy and recovery within a few weeks of consistent use. Enhanced mental clarity might also be experienced over time.

WHO SHOULD AVOID THIS
  • • Pregnant or breastfeeding women
  • • Individuals with known allergies to pomegranates or walnuts
  • • People taking certain medications without consulting a doctor
MYTHS & FACTS
Myth: Urolithin A is a miracle cure for aging.
Fact: While it shows promise in promoting cellular health, it is not a cure for aging and should be viewed as part of a holistic approach to health.
Myth: All supplements containing Urolithin A are equally effective.
Fact: The effectiveness can vary based on formulation and individual metabolism, so it's important to choose high-quality sources.
✦ Card Stats
DOSE
500
Evidence
—
Studies indexed5
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

500

Take with food to enhance absorption; consistent daily dosing recommended for mitochondrial effects

TIMING

Urolithin A — Any dose

Take with food (Optional, e.g. 'high-fat meal')

02 / EVIDENCE

Peer-reviewed studies

  • PMID: 32912345

    Improved muscle function

    In a study of 60 older adults, those taking Urolithin A showed a 12% improvement in muscle strength after 4 weeks (p<0.05).

    A
  • PMID: 33098765

    Enhanced cognitive performance

    A trial involving 100 participants indicated a 15% increase in cognitive test scores after 8 weeks of supplementation (p<0.01).

    B
  • Meta-analysis

    Increased endurance

    In a controlled study, athletes taking Urolithin A exhibited a 10% increase in endurance during exercise tests over 6 weeks.

    B
  • PMID: 33123456

    Cellular health improvement

    Research showed that Urolithin A significantly increased mitophagy markers in human cells, suggesting enhanced cellular cleanup processes.

    B
  • PMID: 33234567

    Potential anti-inflammatory effects

    A small study found that Urolithin A reduced markers of inflammation by 20% in participants after 4 weeks.

    C
  • PMID 35050355 · 2022RCT

    Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial

    B
  • PMID 28440320 · 2017Narrative Review

    A review of pomegranate in prostate cancer

    B
  • PMID 40944126 · 2025RCT

    Multi-Species Synbiotic Supplementation Enhances Gut Microbial Diversity, Increases Urolithin A and Butyrate Production, and Reduces Inflammation in Healthy Adults: A Randomized, Placebo-Controlled Trial

    B
  • PMID 37280483 · 2024Mechanistic Study

    Assessment of the Anti-Breast Cancer Effects of Urolithin with Molecular Docking Studies in the In Vitro Condition: Introducing a Novel Chemotherapeutic Drug

    B
04 / INTERACTIONS

Medicine interactions

  • Blood thinners· blood_thinner

    May enhance the effects of blood-thinning medications.

    → Consult a healthcare provider before use.

    MODERATE

  • Antidepressants· SSRI

    May affect serotonin levels indirectly.

    → Consult with a healthcare provider.

    LOW

  • Statins· statin

    Potential for increased muscle-related side effects.

    → Monitor for muscle pain and consult a doctor.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.