Supplement
Urolithin A
SaveUrolithin A is a gut-derived metabolite of ellagitannins (from pomegranates) that potently induces mitophagy and has demonstrated muscle health benefits in human trials.
Quick verdict
One of the most exciting mitophagy-targeting compounds. Human RCTs confirm mitochondrial biomarker improvements. Mitopure is the lead clinical form.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Published RCTs show improved mitochondrial biomarkers and muscle endurance in older adults at 500–1000 mg daily. Mitophagy induction is the primary mechanism. Only ~40% of people can naturally produce urolithin A from dietary ellagitannins.
Benefits
- Potent mitophagy inducer
- Improves mitochondrial biomarkers in human trials
- Enhances muscle endurance in older adults
- Bypasses variable gut microbiome conversion
Dosage notes
500–1000 mg daily. Mitopure (Timeline Nutrition) is the most-studied form.
Side effects
- Mild GI discomfort
- Headache (rare)
- Generally well tolerated
Who should be cautious
Generally well tolerated in trials up to 4 months. Long-term safety data is limited.
What this page cannot tell you
Direct supplementation bypasses the need for gut microbiome conversion. Premium priced. Long-term outcomes (healthspan, lifespan) remain to be demonstrated.
Leaderboard scores
- Longevity65
- Energy45
- Muscle40
- Recovery40
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