Urolithin A
Urolithin A
Also known as: Mitopure
A gut-derived compound that triggers mitophagy and has improved muscle function in older adults in human trials, one of the better-evidenced longevity supplements.
Overview
Urolithin A is a compound the gut microbiome makes from ellagitannins found in pomegranate and berries, though many people do not produce much of it. It triggers mitophagy, the recycling of damaged mitochondria, and human trials have shown improvements in mitochondrial function and muscle endurance and strength in older adults. It is sold directly as a supplement (Mitopure) and is among the more evidence-backed longevity molecules.
Mechanism of action
Induces mitophagy, clearing damaged mitochondria and improving the quality of the cellular energy supply, especially in muscle.
Key studies & citations
- Human2019
The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans
First-in-human trial in sedentary elderly adults: safe, with plasma and muscle signatures of improved mitochondrial health.
Nature Metabolism - Human2022
Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults: a randomized clinical trial
4 months of urolithin A improved muscle endurance and plasma biomarkers, though 6-minute walk and peak ATP did not differ from placebo.
JAMA Network Open - Human2022
Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
About 12% gain in muscle strength and improved VO2 peak and 6-minute walk, though the primary peak-power endpoint was not met.
Cell Reports Medicine
Frequently asked questions
Can I just eat pomegranate instead?
Only some people's gut bacteria convert pomegranate compounds into urolithin A efficiently, which is why direct supplementation is studied to ensure a consistent dose.