Urolithin A
Also known as: UA, 3,8-Dihydroxybenzo[c]chromen-6-one, Mitopure
A gut-derived dibenzopyranone metabolite of ellagitannins that activates mitophagy (selective autophagy of damaged mitochondria) via PINK1/Parkin and AMPK/ULK1 signaling pathways.
Last reviewed: 2024-05-10 · 3 indexed studies
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Overview
Urolithin A is a postbiotic metabolite naturally produced when gut bacteria metabolize ellagitannins from pomegranate and berries. Direct supplementation bypasses gut microbiome variability, ensuring consistent delivery of this potent mitophagy activator.
Mechanism & Function
Pale amber crystalline metabolite — typically delivered as Mitopure®.
- Capsule
- Powder
- Softgel
Capsule is generally preferred for bioavailability or efficacy.
Mechanism of Action
Activates mitophagy — the selective clearance of dysfunctional mitochondria — via PINK1/Parkin pathway upregulation. This triggers biogenesis of new mitochondria (via PGC-1α), improving overall mitochondrial pool quality and cellular energy production.
Physiological Role
Naturally produced by Gordonibacter and Ellagibacter gut bacteria metabolizing dietary ellagitannins. Only ~40% of adults produce meaningful levels endogenously due to microbiome variation.
Primary Pathways
Performance / Health Relevance
First-in-class mitophagy activator with clinical evidence for improving muscle endurance and mitochondrial function in aging adults. Novel mechanism distinct from traditional ergogenic aids.
Evidence Review
No meta-analyses or systematic reviews indexed for this ingredient yet.
Dimensions marked N/A have no indexed evidence of that class. They are shown as unavailable rather than scored.
Practical Use & Dosage
- Minimum Effective Dose
- 250mg/day
- Optimal Range
- 500–1000mg/day
- Upper / Caution Level
- 2000mg/day (studied up to this dose safely)
- Timing
- Morning with or without food
- Best Format
- Direct UA supplementation (bypasses need for gut microbial conversion)
- Bioavailability
- Direct UA supplementation provides 6x higher plasma levels than pomegranate juice consumption. Gut microbiome variability makes dietary sourcing unreliable.
- Absorption Considerations
- Well absorbed orally. Peak plasma levels at 6 hours. No food interaction effects observed.
Safety & Interactions
Side Effects
- •None reported in clinical trials at doses up to 2000mg
Contraindications
- Pregnancy and lactation (insufficient safety data)
- Children (not studied in paediatric populations)
Drug Interactions
- •Theoretical CYP450 interactions (not clinically observed)
Who Should Avoid
- •Pregnant/lactating women (insufficient data)
- •Children (not studied)
Monitoring
Novel ingredient — long-term safety data is limited to 4-year observation. Biomarker: plasma acylcarnitines indicate improved mitochondrial fatty acid oxidation.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Urolithin A typically used or indicated?
Urolithin A is most commonly used for: Mitochondrial health, Healthy aging, Muscle endurance, Cellular recycling. Naturally produced by Gordonibacter and Ellagibacter gut bacteria metabolizing dietary ellagitannins. Only ~40% of adults produce meaningful levels endogenously due to microbiome variation.
How does Urolithin A work?
Activates mitophagy — the selective clearance of dysfunctional mitochondria — via PINK1/Parkin pathway upregulation. This triggers biogenesis of new mitochondria (via PGC-1α), improving overall mitochondrial pool quality and cellular energy production.
What is the recommended dose of Urolithin A?
The optimal range is 500–1000mg/day. with a minimum effective dose of 250mg/day. Best taken: Morning with or without food. Upper / caution level: 2000mg/day (studied up to this dose safely).
What are the side effects of Urolithin A?
Reported side effects include: None reported in clinical trials at doses up to 2000mg. Monitoring: Novel ingredient — long-term safety data is limited to 4-year observation. Biomarker: plasma acylcarnitines indicate improved mitochondrial fatty acid oxidation.
Does Urolithin A interact with medications?
Known or theoretical interactions: Theoretical CYP450 interactions (not clinically observed). Always check with a clinician before combining with prescription medication.
Who should avoid Urolithin A?
Urolithin A is generally not recommended for: Pregnant/lactating women (insufficient data); Children (not studied); Pregnancy and lactation (insufficient safety data); and Children (not studied in paediatric populations).
How strong is the evidence for Urolithin A?
Evidence level: Limited (overall score 52/100), based on 3 indexed studies on SuppIndex.
Research & References (3)
Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health: a randomized trial in middle-aged adults
1000mg UA daily for 4 months significantly improved muscle endurance (+12%), hand grip strength, and plasma biomarkers of mitochondrial function.
The first clinical evidence of urolithin A as a postbiotic mitophagy activator
First-in-human RCT demonstrating oral UA is safe, bioavailable, and modulates mitochondrial gene expression in skeletal muscle.
Direct supplementation with Urolithin A overcomes limitations of dietary exposure: pharmacokinetic study
Pharmacokinetic study showing direct UA supplementation produces 6× higher plasma levels than pomegranate juice.
Trademark Ingredients
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Research Overview
Limited EvidenceCite this ingredient
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Stable URL
https://thesuppindex.com/ingredients/urolithin-a
SuppIndex. (2026). Urolithin A: Evidence summary, dosage and clinical studies. Retrieved October 23, 2026, from https://thesuppindex.com/ingredients/urolithin-a
Based on 3 indexed studies · Evidence level: Limited.
Goal Ratings
Stack Compatibility
Pairs with NMN/NR for comprehensive mitochondrial and NAD+ support. Complementary to CoQ10 for mitochondrial electron transport.
Products (1)
Timeline
Mitopure