Absorption
✦Direct urolithin A supplementation bypasses the need for gut microbiome conversion, which naturally produces it at meaningful levels in only ~40% of people. Well absorbed orally. Can be taken with or without food.
Daily Dose
⚖
Common dose: 500-1000 mg/day
RDA: No established RDA
Upper limit: 1000 mg/day well-tolerated in 4-month trials
Best form: Direct urolithin A supplement (Mitopure is the patented form in trials)
Timing: Daily, with or without food
Only ~40% of people naturally produce urolithin A from dietary ellagitannins. Direct supplementation provides consistent levels regardless of gut microbiome.
Effects
Food Sources
- Pomegranate (precursor ellagitannins)Conversion varies; ~40% of people produce at meaningful levels
- Raspberries (precursor)Conversion depends on gut microbiome
- Walnuts (precursor)Conversion depends on gut microbiome