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Compound

Urolithin A

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Urolithin A. Gut-microbial metabolite of ellagitannins — induces mitophagy.

How it works. Selectively triggers mitophagy, clearing dysfunctional mitochondria.

What the research supports. 1 graded claims. Strongest: Improved muscle endurance in older adults (moderate).

How much to take. Typical dose: 500–1000 mg (Mitopure).

Side effects and interactions. 1 medication interaction listed. Serious: Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing.

Stacking. Pairs well with NAD+ precursor (NMN or NR), Omega-3, Creatine monohydrate.

Forms. 1 forms. Pick one to open its profile.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Urolithin A. Anecdotes are not medical advice.

Urolithin A. Gut-microbial metabolite of ellagitannins — induces mitophagy.

Molecular structureC13H8O4 · 228.20 g/mol

What it is

Gut-microbial metabolite of ellagitannins — induces mitophagy.

Also called

Mitopure

Food sources

Endogenously produced or biosynthesized moleculeStandardized pharmaceutical- or food-grade supplementCombined with cofactors that improve absorption or activity

Goals

Healthy AgingMuscle Growth

How it works

Selectively triggers mitophagy, clearing dysfunctional mitochondria.

Pathways

  • Selectively triggers mitophagy, clearing dysfunctional mitochondria

Effects

  • +Improved muscle endurance in older adults supports

What the research supports

Improved muscle endurance in older adultsmoderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
500–1000 mg (Mitopure)
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodWith food
Best formMost evidence is based on the capsule or softgel form.
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Side effects & interactions

Common side effects

  • Urolithin A is generally well-tolerated at evidence-based doses
  • Mild GI discomfort (nausea, loose stools, or bloating) possible at higher intakes
  • Headache or transient fatigue reported by a small fraction of users

Serious

  • Discontinue and seek medical advice if symptoms are severe, persistent, or include difficulty breathing

Medication interactions

Prescription medications (general)minor

Always disclose Urolithin A use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

  • NAD+ precursor (NMN or NR)Complementary mitochondrial and sirtuin support.
  • Omega-3Lowers inflammation and supports membrane integrity.
  • Creatine monohydrateFoundational support for strength, power, and lean mass.

Key studies

8 studies cited in total.

PubMed: Urolithin A — Improved muscle endurance in older adults ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Urolithin A and "Improved muscle endurance in older adults". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Urolithin A — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Urolithin A and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Urolithin A — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Urolithin A and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

Discussion

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