Urolithin A — Supplements
Gut microbiome-derived metabolite that activates mitophagy for mitochondrial quality control and muscle health.
Overview
Urolithin A is a metabolite produced by gut microbiome transformation of ellagitannins and ellagic acid (found in pomegranates, walnuts, and berries). However, only ~40% of individuals harbor the specific gut bacteria needed for this conversion, making direct supplementation valuable. Urolithin A activates mitophagy (selective autophagy of dysfunctional mitochondria), enhancing mitochondrial quality control. Clinical trials demonstrate improved mitochondrial biomarkers, enhanced muscle endurance, and reduced inflammatory markers in older adults. The ATLAS trial showed improved muscle endurance after 4 months.
Indications
- Mitochondrial quality control and mitophagy
- Age-related muscle health
- Cellular energy optimization
- Healthy aging support
Mechanism of Action
Urolithin A activates the PINK1/Parkin mitophagy pathway, tagging damaged mitochondria for autophagic clearance
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Urolithin A | 500 mg | Once daily | Mitopure/Timeline branded form has the most clinical evidence |
Evidence Grade
GRADE B
Safety & Contraindications
- Well tolerated in clinical trials at 500-1,000 mg/day
- No significant adverse effects reported in Phase I/II trials
- Relatively new supplement; long-term (>2 year) safety data limited
- FDA GRAS status supports safety at recommended doses