Urolithin A
17 benefits mapped to clinical evidence across supplements.
Dose per serving from products
103 products in our catalogue print how much Urolithin A a serving holds.
Most common: 500 mg to 1 g and 1 g to 2.5 g, 25% of 103 products each.
| Dose per serving | Products |
|---|---|
| 25 mg or less | 5 |
| 25 mg to 50 mg | 11 |
| 50 mg to 100 mg | 7 |
| 100 mg to 250 mg | 3 |
| 250 mg to 500 mg | 23 |
| 500 mg to 1 g | 26 |
| 1 g to 2.5 g | 26 |
| over 2.5 g | 2 |
Dose per serving from research
7 study groups in 6 studies say how much Urolithin A participants took a day.
These are the doses the studies gave. They are not a recommendation.
Most common: 500 mg to 1 g, 57% of 7 study groups.
| Daily dose | Study groups |
|---|---|
| 250 mg to 500 mg | 3 |
| 500 mg to 1 g | 4 |
Benefit Evidence
Endurance ↑; VO2max +5-10%
Strength/endurance ↑; CRP/acylcarnitines ↓
Endurance + force, less soreness
Mitochondrial markers, recovery, +5.4% VO2max
Endurance + force, less soreness
Mitochondrial markers, recovery, +5.4% VO2max
Research sources
Healthy aging (5)
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Middle‑aged adults improved strength, endurance and muscle mitochondrial markers (mitochondrial health linked to healthy aging).
- Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population
PubMed ID: 34117375
Direct UA supplementation gave consistent systemic exposure overcoming microbiome variability relevant to aging interventions.
- The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
PubMed ID: 35021194
Higher urinary UroA in a diet trial associated with less hippocampal atrophy in older adults.
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Older adults showed improved muscle endurance and favorable mitochondrial/inflammatory biomarkers.
- The effect of polyphenols on DNA methylation-assessed biological age attenuation: the DIRECT PLUS randomized controlled trial
PubMed ID: 37743489
Polyphenol diet trial: urine UroA tracked with smaller increases in epigenetic/methylation age.
Energy & Fatigue (4)
- Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population
PubMed ID: 34117375
Demonstrated that direct UA dosing achieves reliably higher systemic exposure—prerequisite for cellular energy effects.
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Improved muscle mitochondrial biomarkers, reductions in acylcarnitines and proteomic signatures of mitochondrial function.
- Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners
PubMed ID: 40839339
Upregulation of mitochondrial protein pathways in muscle after UA in runners supports increased cellular energy potential.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Muscle proteome showed mitophagy and OXPHOS upregulation, supporting increased cellular energy capacity.
Metabolism (3)
- Precision health targeting TMAO in postmenopausal women: polyphenol effects modulated by urolithin A and equol metabotypes in a randomised, placebo-controlled crossover trial
PubMed ID: 41642121
Polyphenol supplementation lowered urinary TMAO in metabotype‑dependent fashion (UroA producers showed benefit).
- Consumption of a Sourdough-Leavened Croissant Enriched with a Blend of Fibers Influences Fasting Blood Glucose in a Randomized Controlled Trial in Healthy Subjects
PubMed ID: 39179206
Short trial reported a small but significant fasting glucose decrease with increased urinary UroA.
- The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial
PubMed ID: 36175997
Large trial showed polyphenol diet with higher urinary UroA strongly associated with greater VAT loss (metabolic benefit).
Inflammation (3)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
CRP and ceramide reductions alongside mitochondrial biomarker improvements indicate anti‑inflammatory effects.
- Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
PubMed ID: 41174221
Plasma IL‑2 decreased and immune metabolic shifts occurred after 28 days UA—consistent with reduced pro‑inflammatory signaling.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
CRP reductions and favorable shifts in inflammatory lipid markers were observed in a randomized trial.
Endurance (3)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Significant improvements in hand FDI and leg TA endurance in older adults (RCT).
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Endurance and clinically meaningful walking distance gains in middle‑aged adults after 4 months UA.
- Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners
PubMed ID: 40839339
VO2max increase and reduced race RPE suggest improved stamina in trained athletes.
Vitality (3)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Older adults experienced meaningful functional improvements and biomarker shifts consistent with increased vitality.
- Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners
PubMed ID: 40839339
Increased VO2max and less post‑race soreness/RPE indicate improved physical vigor in athletes.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Objective gains in strength, endurance and mitochondrial markers likely translate to improved vitality.
Workout performance (3)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Older adults improved muscle endurance and mitochondrial biomarkers—translational performance signal.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Randomized trial showed improved leg strength, aerobic measures and clinically meaningful 6MWT gains at 4 months.
- Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners
PubMed ID: 40839339
VO2max increased and mitochondrial protein pathways upregulated after 4 weeks UA in trained runners.
Heart health (2)
- The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial
PubMed ID: 36175997
Higher urinary UroA associated with larger visceral‑fat loss, a cardiovascular risk factor.
- Urinary polyphenol signature of the Mediterranean diet is associated with lower cardiovascular disease risk: the PREDIMED trial
PubMed ID: 41408634
Large prospective signature (includes UroA) strongly associated with lower future CVD events.
Cell health (2)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Mitochondrial biomarker shifts and reduced damaging lipids support improved organelle turnover/renewal.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Muscle proteome upregulated mitophagy and mitochondrial quality pathways—direct evidence for improved cellular renewal.
Muscle growth (2)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Endurance/functional improvements in older adults may reflect preserved muscle quality though direct mass measures limited.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
UA prevented declines and increased hamstring peak torque vs placebo, consistent with preserved functional muscle mass.
Strength (2)
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults
PubMed ID: 35584623
Randomized trial showed significant increases in hamstring peak torque (500 and 1000 mg doses vs placebo decline).
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Primary signals were endurance; some muscle function improvements but less direct strength evidence than other trials.
Gut health (2)
- Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population
PubMed ID: 34117375
Demonstrated that gut microbiome determines UroA production and that direct supplementation bypasses variability.
- Targeted metabolic profiling of pomegranate polyphenols and urolithins in plasma, urine and colon tissues from colorectal cancer patients
PubMed ID: 24532260
Pomegranate extract delivered urolithins to colon tissue, demonstrating gut metabolism and tissue exposure.
Exercise recovery (2)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial
PubMed ID: 35050355
Improved muscle endurance and reduced inflammatory markers could support faster recovery, though indirect.
- Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners
PubMed ID: 40839339
UA lowered CK tAUC after a race and reduced post‑race RPE, indicating faster biochemical/subjective recovery.
Focus & concentration (1)
- The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
PubMed ID: 35021194
Higher urinary UroA in a long diet trial associated with less hippocampal decline—proxy for cognitive maintenance/focus.
Memory (1)
- The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
PubMed ID: 35021194
Urinary UroA associated with attenuated hippocampal volume loss over 18 months—relevant to memory preservation.
Immune support (1)
- Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
PubMed ID: 41174221
UA increased naive‑like CD8+ T cells and shifted T‑cell metabolism toward FA/AA oxidation—direct immune modulation.
Stress resilience (1)
- Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
PubMed ID: 41174221
UA increased naive CD8+ T cells and shifted immune metabolism (may support biological resilience to stressors).
Similar by evidence
Supplements the same benefits carry qualifying findings for — a fact about the evidence graph, not a recommendation to swap.
Products with Urolithin A
Search all143 products whose verified label declares Urolithin A — not every bottle that mentions it in a title.
Being studied right now
Recruiting clinical trials registered on ClinicalTrials.gov. A trial in progress has no result yet — this is what the field is asking, not what it found.