Urolithin A

Energy & cellular aging · Dietary supplement · gut-microbiome metabolite · Source checked October 5, 2026 · Not reviewed by a medical professional

Early human evidence

Urolithin A is made by gut bacteria from compounds in pomegranates and berries. In a 4-month trial in older adults, its two main outcomes did not beat placebo, though muscle endurance improved.

Featured study

Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial ↗
JAMA network open · 2022 · PMID 35050355

Who was studied: 66 adults aged 65 to 90 in Seattle, mostly women, all White.
How: Double-blind, placebo-controlled randomized trial for 4 months, with muscle fatigue tests, walking tests, muscle energy measured by magnetic resonance spectroscopy, and blood biomarkers.
What it found: The main outcomes, 6-minute walk distance and peak muscle energy production, did not improve significantly compared with placebo. Hand and leg muscle endurance improved, and some blood markers of inflammation and metabolism fell.
Limits: The primary outcomes were not met, so the positive findings come from secondary measures. The trial was small and its participants were not diverse, so the results need confirmation in larger studies.

Safety & what remains unknown

Urolithin A was well tolerated, with no difference in adverse events between groups. Long-term data are limited.

Talk to a clinician before starting a supplement, especially if you are pregnant, take prescription medicines or have a medical condition.

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