Urolithin A (Urolithin A (Mitophagy Activator))
A gut-microbiome metabolite of ellagitannins (found in pomegranates, walnuts, and berries) that many people cannot produce on their own. Studied for improving mitochondrial health and muscle function by triggering mitophagy.
How it works
Stimulates mitophagy - the selective recycling of damaged mitochondria - improving mitochondrial quality and energy efficiency in muscle and other tissues.
Key facts
- Molecular weight: 228.20 Da
- Half-life: Several hours
- Bioavailability: Oral; bypasses the need for the gut bacteria many people lack
- Storage: Keep cool, dry, and sealed.
Dosing overview
- Typical dose: 500-1000 mg per day
- Frequency: Once daily
- Duration: Ongoing (8+ weeks for muscle effects)
- Route: Oral
Protocol notes
- Clinical work commonly used 500-1000 mg once daily.
- Muscle endurance benefits appeared over ~2-4 months of consistent use.
- Taken with food is fine; consistency matters most.
Reported benefits
- Improves mitochondrial function (mitophagy)
- Increased muscle endurance
- Cellular energy support
- Studied for healthy aging
Possible side effects
- Generally well tolerated
- Mild GI effects (uncommon)
Research
- Urolithin A improves muscle endurance (2022): Randomized trial reported improved muscle endurance and mitochondrial biomarkers in middle-aged adults.
- Urolithin A safety and mitophagy (2019): First-in-human study showed it was safe and engaged mitochondrial gene expression.
Compare Urolithin A
Research and educational reference only. Not medical advice.