Urolithin A
What it is
Gut-derived metabolite that stimulates mitophagy (clearance of damaged mitochondria) to support mitochondrial and muscle health.
What the evidence says
Among longevity actives, urolithin A has some of the better human RCT data. A 4-month randomized trial in older adults (ages 65-90) found 1000 mg/day significantly improved skeletal-muscle endurance (contractions to fatigue) versus placebo, alongside improved mitochondrial gene-expression biomarkers. A separate RCT in middle-aged adults reported ~12% gains in muscle strength and improved aerobic endurance. Effects on strength are modest and not universally replicated, but tolerability is good.
500-1000 mg/day (Mitopure form) for 2-4 months in trials
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (2)
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial — JAMA Network Open (PMID: 35050355) (2022)
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults — Cell Reports Medicine (2022)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.