How Urolithin A Supports Mitochondrial Health and Longevity?

You’ve heard of antioxidants, probiotics, and even resveratrol—but the latest buzz in health is urolithin A.

Urolithin A (UA) is a natural postbiotic produced by gut microbes in response to a diet rich in ellagitannins and ellagic acid. Found in pomegranates, strawberries, walnuts, raspberries, and almonds, urolithin has been shown to support mitochondrial health by enhancing mitophagy (the removal of damaged mitochondria), improving muscle strength and endurance, and reducing inflammation.

The secret? Urolithin helps replenish mitochondria—the “energy factories” of our cells—keeping your body energized and resilient.

What Is Urolithin A?

Urolithin A is a natural compound produced by gut bacteria when you eat or drink foods that contain ellagitannins, a type of polyphenol.1 Ellagitannins are found naturally in nuts and fruits like pomegranates, certain berries, walnuts, and almonds.

When ellagitannins reach your small intestine, they can be broken down and release a compound called ellagic acid, which your gut flora can change into urolithins, including urolithin A.

Urolithins are postbiotics, which are byproducts of beneficial bacteria feeding on fiber that have a number of health benefits. Urolithin A is the first postbiotic found to stimulate mitophagy—the cleaning up and recycling of mitochondria.

However, some people can’t break down ellagitannins depending on their individual metabolism. The types and amounts of urolithins you produce depends on which bacteria live in your gut. In fact, one study showed that only about 40% of participants produced urolithin A after consuming pomegranate juice.

Mitochondria: Why They Matter

You’ve probably heard mitochondria described as “the powerhouse of the cell”—and for good reason. These tiny organelles process oxygen and nutrients from food to generate over 90% of the body’s energy, fueling nearly every cellular activity.

Beyond energy production, mitochondria play vital roles in calcium balance, hormone synthesis, and regulating apoptosis (programmed cell death). They also support immune defense by helping identify and clear pathogens and damaged cells.

When mitochondria function optimally, they boost vitality, sharpen cognitive performance, and may even promote healthier aging and longevity.

When the number or function of mitochondria is disrupted, the cell produces less energy, which can lead to organ dysfunction and is linked to various diseases.

Conditions like Parkinson’s disease, Alzheimer’s disease, and certain types of cancer have been linked to problems with mitochondrial function.

How Urolithin A Works?

To understand how urolithin A works, it helps to look at where it comes from. Urolithin A isn’t something we consume directly; instead, it’s produced by the gut microbiome. When we eat ellagitannin-rich foods like pomegranates, specific gut bacteria break down these compounds, creating urolithin A.

Once formed, urolithin A enters the bloodstream and begins to act throughout the body. Its primary impact is on mitochondrial health, where it activates a process called mitophagy—the recycling of damaged mitochondria.

Over time, mitochondria can lose efficiency as they generate energy. Without proper recycling, these dysfunctional mitochondria accumulate, leading to cellular stress and contributing to aging. Urolithin A helps clear out the damaged ones, supporting healthier, more efficient cells.

By promoting mitophagy, Urolithin A helps clear out these damaged mitochondria, making way for healthier, more efficient mitochondria to take their place. This process can lead to improved cellular energy production and overall cellular health.

Beyond its effects on mitochondria, Urolithin A powder also appears to have antioxidant and anti-inflammatory properties. It can help neutralize harmful free radicals in the body, reducing oxidative stress.

This antioxidant effect, combined with its ability to modulate inflammatory pathways, may contribute to its potential health benefits.

Interestingly, the production of Urolithin A in the body varies from person to person. This is because not everyone’s gut microbiome is equally capable of producing Urolithin A from ellagitannins.

Some individuals, often referred to as “non-producers,” may not benefit from consuming ellagitannin-rich foods in the same way that “producers” do. This variability has led to interest in direct supplementation with Urolithin A powder, which bypasses the need for gut bacteria to produce it.

The Potential Benefits of Urolithin A Powder

Antioxidant Effects

Urolithin A’s role as an antioxidant is an exciting area of study with significant implications for health and wellness.

Antioxidants are substances that reduce oxidative stress in the body. Urolithin A has shown antioxidant properties, which might help protect cells from damage caused by free radicals.

Urolithin A helps balance this equation by neutralizing free radicals. It acts like a shield, protecting cells from the harmful effects of these unstable molecules. By doing so, Urolithin A helps reduce oxidative stress, potentially preventing or slowing down cell damage.

Oxidative stress is also a key factor in the aging process, contributing to cellular damage, inflammation, and the decline of organ function. Urolithin A’s antioxidant properties might contribute to healthier aging by protecting cells from age-related damage and chronic inflammation.

Encourages Healthy Skin

• Emerging evidence shows promise for urolithin A in supporting healthy skin in a number of ways.
• May boost collagen production for firmer, smoother skin.
• May protect against oxidative stress protection that causes skin aging.
• May encourage autophagy, turning over new cells for healthier looking skin.
• May promote better and faster cell regeneration in wound healing.

May Improve Muscle Function and Strength

One study on 40 to 65-year-olds found that urolithin A can increase muscle strength by about 12% compared to a placebo and improve several biomarkers of mitochondrial health.

The researchers believe the mitochondria in muscle cells could work more efficiently with the aid of urolithin A, meaning they can work harder and longer, so you get better results from strength training and slow down age-related strength loss.

Helps Manage Inflammation

The same study on muscle strength also found that urolithin A lowered inflammation levels. Older, damaged mitochondria can create harmful substances that cause inflammation, so destroying them efficiently with the support of urolithin A can help manage inflammation levels.

Supports Cardiovascular Health

Your heart is a muscle that demands a lot of energy to function well, so the healthier your mitochondria, the better. Research also shows that urolithin A intake can boost blood vessel function, potentially by increasing bacteria that produce helpful compounds linked to blood vessel health.

Promotes Brain Health and Cognitive Function

Another energy-hungry organ is your brain. More efficient and healthy mitochondria are better able to power your brain and don’t release inflammation-causing substances. Keeping inflammation levels in the brain down helps ward off age-related cognitive decline and diseases like Alzheimer’s.

Supports Gut Health

Emerging research suggests that Urolithin A may be beneficial in maintaining gut health, a cornerstone of overall wellness and robust immune function. By promoting beneficial bacteria and maintaining a balanced microbiota, Urolithin A could contribute to overall gut health.

Urolithin A has shown anti-inflammatory properties in some studies. Since inflammation can be detrimental to gut health, leading to conditions like inflammatory bowel disease, Urolithin A’s anti-inflammatory effects might be beneficial in maintaining or restoring gut health.

Is Urolithin A Safe? Risks & Dosage

Most studies on urolithin A have used daily doses between 250–1,000 mg, which have been linked to benefits such as stronger muscles, improved mitochondrial function, and reduced inflammation.

Human trials show that urolithin A is generally safe and well tolerated, with no serious side effects reported at doses up to 1,000 mg per day. It’s available in capsule, powder, or softgel form, and is often taken with food. U.S. health authorities recognize it as safe (GRAS status). Some people may experience mild digestive changes—like bloating or softer stools—typically at higher doses, and these effects are usually temporary.

If you’re pregnant, breastfeeding, or managing a chronic condition, consult your doctor before use. In fact, it’s best to check with a healthcare professional before starting any new supplement.

Urolithin A vs. Other Longevity Compounds

Pomegranates in extract and juice forms are high in the polyphenols ellagitannins and ellagic acid, but they do not directly contain Urolithin A. The body converts ellagitannins and ellagic acid into Urolithin A through metabolism in the gut, making the superfood rank high on the list of Urolithin A precursors.

Yet, there’s evidence to suggest that the exact polyphenol content in extracts and juices can vary due to factors like source and preparation methods. While consuming the extract may prove beneficial to your health, pinpointing the precise amount of potent polyphenols from one extract or juice to another might be tricky.

What distinguishes Urolithin A from NAD?

Urolithin A and NAD (nicotinamide adenine dinucleotide) are distinct compounds with different roles in the body.

Urolithin A is a metabolite produced by gut microbes when digesting foods like pomegranates and nuts. Research suggests it may support healthy aging by improving mitochondrial function, enhancing muscle performance, and promoting cellular renewal.

NAD is a vital coenzyme essential for energy metabolism and numerous cellular processes, including DNA repair, gene expression, and cell signaling. Declining NAD levels with age have been linked to neurodegeneration, metabolic disorders, and other age-related conditions.

Although their functions differ, both Urolithin A and NAD influence cellular health. Each has been shown to stimulate autophagy—the body’s process of clearing out damaged proteins and cellular components—and both are being studied for their potential anti-aging benefits.

While findings are promising, more human research is needed to fully understand their impact. As with any supplement, it’s best to consult a healthcare professional before making changes to your routine.

NMN vs Urolithin A

Urolithin A is a gut-derived molecule that research shows can energize cells, increase muscle strength and improve endurance. Urolithin A and NAD+ boosters both support energy production and play a role in the aging process, but they do so in different ways.

Both NAD+ and Urolithin A help to create new mitochondria through a process called biogenesis; however, Urolithin A has another important function.

It optimizes a process called mitophagy, where damaged mitochondria get removed and recycled into newer, more efficient ones.

Can You Get Enough Naturally?

Urolithin A is not found directly in foods. Instead, it is the end product of the transformation of ellagitannins by the gut microbiota. The ability to produce Urolithin A varies significantly among individuals, depending on the gut microbiome composition.

This variability is crucial as it influences the extent to which each person can benefit from consuming ellagitannin-rich foods.However, not everyone can produce urolithin A,because of variations in the microbiome responsible for metabolising ellagic acid.

It has been proposed that eating a diet consisting of ET-rich foods is the best way to naturally boost your urolithin A levels. However, it has been shown that blood levels of UA vary in individuals after dietary consumption of ET-containing foods.

Equally, further research has found there to be a significant difference in the final urolithins produced between individuals and the health benefits associated with foods containing ETs because of differing compositions in their gut microbiomes.

In comparison, direct oral supplementation with UA increased blood plasma levels significantly and provided a >6-fold exposure to UA compared to pomegranate juice. The results of the two interventions can be seen below:

Table 1: Mean levels of UA at baseline, after 6 and 24 hours following dietary consumption of pomegranate juice or 500 mg direct oral supplementation.

Because not everyone’s gut microbiome is capable of metabolizing urolithin A and its precursors, some individuals may miss out on its powerful health benefits.

The study’s findings suggest that while the gut microbiome mediates the conversion of the precursor found in juice into urolithin (UA), this is not the case in all individuals.

However, oral supplementation with 500 mg of UA can overcome differences in gut microbiome composition and diet, thereby increasing plasma UA levels in all individuals.

The study also identified a minimally invasive method that uses only a few drops of dried blood to determine whether an individual is a natural UA producer.

This may allow similar methods to be used in the future to determine the supplementation dosage required based on a person’s existing dietary nutrient levels.

The Urolithin A Market Boom

As research on urolithin A continues, it’s crucial to maintain a balanced perspective—recognizing both its promise as a targeted supplement and the broader benefits of a whole-food approach.

A more pragmatic strategy is to focus on a diet rich in ellagitannins (e.g., pomegranates, berries, and nuts) while also supporting gut health. This approach not only provides the precursors to urolithin A but also a variety of synergistic nutrients and phytochemicals.

At the same time, it reinforces the principle that gut health plays a central role in urolithin A production and overall health.

Ultimately, urolithin A is an exciting area in nutritional science, but its role in clinical practice should be considered as part of a holistic lifestyle that prioritizes diet quality, gut health, and healthy daily habits.

Conclusion

Urolithin A holds significant potential in various aspects of health and wellness. Its potential for supporting muscle and metabolic health, promoting gut health, and aiding in the aging process makes its range of benefits a promising supplement for those looking to improve their overall health span.

At a cellular level, Urolithin A supports the maintenance and efficiency of mitochondria, the cell’s powerhouses.

For those looking to maintain or improve physical performance, Urolithin A may offer muscle strength and endurance benefits.

While more research is needed, this is particularly beneficial for aging populations battling age-related muscle decline and athletes seeking to enhance their physical capabilities.