Urolithin A is a gut microbiome-derived metabolite produced when ellagitannins from pomegranates, berries, and nuts are converted by intestinal bacteria. It is a potent activator of mitophagy, the selective recycling of damaged mitochondria. Clinical trials in older and middle-aged adults have demonstrated improvements in muscle endurance, strength, and biomarkers of mitochondrial health.

How many studies on Urolithin A are available?

NutriVouch references 105 human studies on Urolithin A, all peer-reviewed and indexed on PubMed.

Is Urolithin A effective for Energy Levels?

For Energy Levels, Urolithin A has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 14 relevant studies.

Is Urolithin A effective for Exercise Performance?

For Exercise Performance, Urolithin A has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 7 relevant studies.

Is Urolithin A effective for Muscle Recovery?

For Muscle Recovery, Urolithin A has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 4 relevant studies.

Is Urolithin A effective for Antioxidant Protection?

For Antioxidant Protection, Urolithin A has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 14 relevant studies.

Is Urolithin A effective for Anti-Aging?

For Anti-Aging, Urolithin A has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 10 relevant studies.

Confidence level

Emerging evidence

105 studies

Urolithin A

Last reviewed: 4/3/2026

How to take Urolithin A

✦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.

Urolithin A dosage

⚖

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.

What Urolithin A is used for

⚡ Energy Levels

4.014 studies›

🏃 Exercise Performance

4.07 studies›

💪 Muscle Recovery

4.04 studies›

🍇 Antioxidant Protection

4.014 studies›

⏳ Anti-Aging

4.010 studies›

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