Compound or practice · Supplement
Urolithin A
A gut-derived metabolite that boosts mitophagy — early human trials show modest muscle-endurance gains.
- Overall grade
- Grade C
- Last revised
- 2
- graded outcomes
- 0
- references listed
A structured monograph in Prometheus's bundled library. Its grades are the monograph's own reading of the evidence, not a peer-reviewed review.
1 at grade B · 1 at grade C — 2 graded rows
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Mitochondrial markersEvidence grade B
Gene-expression changes
Moderatemixed
- Muscle endurance (older adults)Evidence grade C
Early trials
Smallmixed
What is uncertain
Read off the same rows as above. Nothing here is added that the entry does not itself record.
- Thin evidence: Muscle endurance (older adults) (grade C).
- Studies disagree: Mitochondrial markers (mixed agreement).
The evidence in words
What it is
Urolithin A is produced by gut bacteria from ellagitannins (pomegranate, walnuts); not everyone's microbiome makes it, so it is sold directly.
How it works
It induces mitophagy — the recycling of damaged mitochondria — improving mitochondrial quality in muscle.
What the evidence shows
Small but reasonably-designed trials show improved mitochondrial gene expression and modest gains in muscle endurance/strength in older and middle-aged adults. Among the better-supported 'longevity' ingredients, though still early and modest.
How to use it
500–1,000 mg/day.
Safety & interactions
Well tolerated in trials.
Bottom line
A rare longevity ingredient with actual human muscle-function data, if modest. Reasonable to trial for mitochondrial/muscle support.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Standard
- 500–1,000 mg/day.
Related reading
Entries that share this one's tags or conditions.
- Nicotinamide RibosideThe better-studied NAD+ precursor — reliably raises NAD+, still short on hard human outcomes.Evidence grade C
- NMNAn NAD+ precursor with real biomarker effects (NAD+ rises) and no proven clinical or longevity outcomes yet.Evidence grade C
- PQQA 'mitochondrial biogenesis' supplement whose small human trials are unconvincing.Evidence grade D
- Urolithin A for Mitochondrial markersEvidence grade B — Gene-expression changesEvidence grade B
Sources
This entry lists no references of its own.
Last revised . A grade is this entry's reading of the evidence, not medical advice.