Urolithin-A: The Mitochondria Booster You’ve Probably Never Heard Of

Most of us have heard the phrase “powerhouse of the cell” when it comes to mitochondria. These tiny engines fuel our muscles, brains, and overall vitality. But as we age, mitochondria don’t work as well, they get sluggish, damaged, and contribute to fatigue, muscle decline, and even brain fog.

Enter Urolithin-A (UA) - a natural compound your body might make after eating foods like pomegranates, walnuts, or berries. The catch? Not everyone’s gut bacteria can produce it. That’s why researchers are now studying UA as a direct supplement - and the results are pretty exciting.

Why Scientists Are Excited About UA

UA is special because it stimulates a process called mitophagy - basically, spring cleaning for your mitochondria. Old, dysfunctional ones are recycled, and healthier ones take their place.

But that’s not all. Studies also show UA can:

• Improve muscle endurance and strength in older adults (JAMA Network Open, 2022)

• Reduce inflammation and oxidative stress, which are key drivers of aging (Antioxidants, 2020)

• Support brain health, protecting neurons and possibly slowing processes linked to Alzheimer’s disease (PubMed, 2023)

• Boost mitochondrial efficiency, helping muscles and cells work more like they did when you were younger (PubMed, 2022)

What the Human Trials Say

Unlike many trendy supplements, UA already has clinical evidence:

• In a 4-month trial of adults aged 65–90, those taking UA (1000 mg/day) improved muscle endurance in both legs and arms compared to placebo. They also showed healthier levels of inflammatory and mitochondrial biomarkers (JAMA Network Open, 2022).

• Another study in middle-aged adults found UA improved muscle strength, aerobic endurance (VO₂ max), and walking distance. Blood markers confirmed better mitochondrial function (PubMed, 2022).

Not every measure improved—but overall, the studies point toward real benefits for muscle and cellular vitality.

Brain Benefits: A Promising Frontier

Animal and cell studies suggest UA also protects the brain. It reduces inflammation, shields neurons from stress, and even lowers toxic protein buildup linked to Alzheimer’s disease (PubMed, 2023).

While human brain trials are still in progress, early data make UA one of the most intriguing natural compounds for cognitive aging.

Is It Safe?

So far, human trials show UA supplements are well-tolerated and safe at doses of 500–1000 mg/day. No serious side effects have been reported.

The only caveat? We still don’t know the long-term effects over years of use, so researchers are calling for more studies.

Should You Take It - or Just Eat Pomegranates?

Here’s the tricky part: only some people’s gut bacteria can efficiently turn pomegranates or walnuts into UA. Others barely make any at all. That’s why supplementing with a standardized UA is being explored as a more reliable way to get benefits.

If you want to try the natural route, foods rich in ellagitannins (pomegranates, raspberries, strawberries, walnuts, pecans) are a good start. But if your microbiome doesn’t cooperate, a supplement like Our pure Urolithin-A might be the only way to get meaningful levels.