Urolithin A
Urolithin A is a molecule made by some gut bacteria from compounds in pomegranate, walnuts and berries.
Punica granatum L.
500 mg a day.
What it is
Not everyone produces it: it depends on each person’s gut flora. It activates mitophagy, the recycling of damaged mitochondria, especially in muscle.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Early data in people or, mostly, from the laboratory. It only appears at the advanced level, and we say so.
Small trials in middle-aged and older adults showed improvements in muscle endurance and strength and in mitochondrial markers; other measures did not change.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2022 | Muscle performance | 4-month trial in middle-aged adults: it improved muscle strength (by around 12%), aerobic endurance and the 6-minute walk test, but not peak power, which was the main outcome. Sponsored by the manufacturer, which employs several of the authors. | Singh et al.Cell Reports Medicine |
| 2022 | Ageing well | 4-month trial with 66 people aged 65 to 90: 1,000 mg a day improved hand and leg muscle endurance and lowered markers of inflammation, but not walking distance or muscle energy production, its main outcomes. (Funded by the manufacturer.) | Liu et al.JAMA Network Open |
| 2019 | Safety | First trial in sedentary older people: it was safe and, at 500 and 1,000 mg for 4 weeks, it activated mitochondrial genes in muscle. (Several authors work for the manufacturer.) | Andreux et al.Nature Metabolism |
What to look for on the label
- A brand with its own studies and purity testing: counterfeit products have been found.
Precautions
- Limited long-term safety data.
- Its authorisation as a novel food in the EU is not confirmed: check the product before you buy it.
Where to find it
We do not link to any: urolithin A is not yet authorised as a novel food in the EU (the 2018 application is still pending). It is sold in shops outside the EU; we will link to it once it is authorised.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
Nearby in the library
Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Pomegranate (Punica granatum). Coloured engraving. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.