If you follow the latest longevity & biohacking supplement science, you may encounter a fascinating molecule called Urolithin A.
This trending natural substance stands out as a potential superstar to improve:
- Mitochondrial function
- Cognition
- Skin & beauty
- Cellular health
- Longevity
- Athletic performance
- Muscle & strength-building
- Gut health
- Metabolic health
- Organ system protection
Despite only recently making headlines, scientists have investigated the power of Urolithin A for nearly a decade.
Commercial products have begun hitting the shelves, but they’re not all equal. It’s tough to tell what’s real and what’s just clever marketing.
Whether you’re a fitness enthusiast, longevity biohacker, or just looking to enhance your overall well-being, this guide will help you understand the nuances of Urolithin A. We’ll explore the science, benefits, natural sources, best Urolithin A products, supplement red flags, and everything you should know.
In a hurry? We’ll start with the top products.
The Best Urolithin A Supplements in 2024
Best Overall: Timeline Nutrition Urolithin A Mitopure Softgels
Best Absorption: Codeage Liposomal Urolithin A
Best Powder: Mitopure Powder Sachets
Best Budget: Neurogan Urolithin A Capsules
The Best Urolithin A Supplements Reviewed & Compared
As with most supplements, product quality varies dramatically from one brand to another.
The wrong products can actually cause more harm than benefit.
This issue is compounded by the fact that many brands claim the throne, yet only a select few provide the benefits.
Below, you’ll find the top Urolithin A product for every goal or lifestyle constraint. So that you can make your best choice.
Timeline Nutrition Urolithin A Mitopure Softgels
Backed by 15+ years of research, Timeline Nutrition’s Mitopure is the gold standard and pioneer of Urolithin A supplementation. Currently, from doctors to supplement experts, the consensus recommends Mitopure as the best overall Urolithin A.
This is the only urolithin brand backed by human clinical trials. So you know you’ll get exactly what you pay for. Mitopure is clinically validated to target the core root causes of aging and enhance longevity.
Mitopure® is a patented formula and the most potent form of Urolithin A. This postbiotic has been clinically shown to upregulate a key cellular recycling process called mitophagy.
Just browse through their website, and you’ll quickly learn some of the things that set them apart:
- ~4,000 real user reviews
- 15+ years of research
- 11 human clinical trials
- 56 patents on Mitopure (active ingredient)
Most of the research on Urolithin A has used these exact softgels specifically.
Unsurprisingly, they’ve been featured in countless major scientific publications.
Plus, their research has confirmed that a single 500mg dose of Mitopure provides 6X more UA than a glass of pomegranate juice.
The major downside? Price. You pay a premium for the quality guarantee.
Mitopure is the only clinically proven, pharmaceutical-grade Urolithin-A and you can buy it in multiple forms.
Use the exclusive Timeline coupon code URBAN for 5% off.
Codeage Liposomal Urolithin A
Codeage is another popular supplement company that sets itself apart by blending high-absorption liposomal technology with a generous serving of UA. This approach combats a core issue with many Urolithin products—poor absorption.
Thanks to liposomal technology, 500mg of Urolithin A more effectively gets delivered directly to your cells. Where it works better and lasts longer than typical powders.
Liposomal formulations are harder and more expensive to create. Usually, they cost an arm and leg. Where Codeage really excels, however, is delivering quality liposomal supplements with value. Without breaking the bank.
Plus, this formula contains more. They’ve included synergistic ingredients like Japanese knotweed (trans-resveratrol), trimethylglycine (TMG), and coenzyme Q10 (CoQ10) for an even more effective product.
Codeage backs all orders with a 30-day money-back guarantee, free shipping on orders of $50+, and a generous 15% discount for subscriptions.
It sells out fast and often. If you see it in stock, act quickly.
But before you do, note that there are currently zero clinical trials on liposomal Urolithin A.
Codeage Liposomal Urolithin A is the ultimate choice for those looking for a maximum absorption formula with other added beneficial ingredients, at a good price.
Use Codeage exclusive code URBAN for 10% off
Timeline Nutrition Mitopure Powder Sachets
Following closely behind the others, Timeline Nutrition released the same Mitopure Urolithin A product in a powdered form.
Including this Urolithin A as a tasty (no-sugar-added) berry powder. Each sachet contains a base of berry powders (blueberry, raspberry, along with the same fortification with 500mg of clinically validated Mitopure.
Dissolve the benefits of Mitopure (plus other polyphenols!) into your favorite foods and drinks. Add it to your grass-fed whey protein shakes, flavor your sparkling water, boost your homemade Super Gut yogurt, make your desserts more healthy, and beyond.
With minimal carbs, sugars, or anything that disrupts diets like keto.
When it comes to Urolithin A powders, it’s unparalleled and my personal go-to. By subscribing, you get the serving price under $3 too.
Do note that most of the research has used their softgel product and not these sachets.
Pick my personal go-to travel-friendly Mitopure sachets for the best polyphenol-rich, clinically proven, and delicious Urolithin A supplement.
Use the exclusive Timeline coupon code URBAN for 5% off.
Timeline Mitopure Urolithin A – Skin Products
It is well established that Urolithin A has skin health & beauty benefits. So other than oral capsules, powders, and softgels, Timeline Nutrition developed other ways for you to enjoy the benefits.
They have three skin and beauty products, all powered by the same Mitopure (ordered from most to least popular):
- The Night Cream
- The Serum
- The Day Cream
Each is powered by clinical trials on these products specifically.
For example, results from a clinical trial of their Night Cream included:
- 11% reduced wrinkle depth
- 12% improved skin hydration
The user feedback is even more impressive.
They claim that the following percentages of Night Cream users report the following:
- 80% of participants’ skin appears to regenerate overnight and wakes up re-energized with a more youthful appearance.
- 83% of participants’ skin awakens with a healthy glow, morning after morning.
- 93% of participants’ skin feels protected, stronger, and revitalized.
- 93% of participants’ skin feels immediately hydrated, nourished, and supple.
- 87% of participants’ skin looks visibly firmer, more lifted, and elastic.
- 90% of participants’ skin looks more radiant and glowing with health.
- 87% of participants report The Night Cream melts onto the skin and leaves it soft with a velvety, silky feeling.
- 77% of participants’ skin’s appearance looks more youthful and visibly renewed.
- 70% of participants’ dark spots, age spots, and imperfections are visibly diminished
And this is just for Night Cream. Each of the three products has similar reviews.
Now, I generally don’t recommend cosmetics because most are loaded with all kinds of endocrine and health-disrupting chemicals. A third-party evaluation by an app called Yuka rated them 93/100—in other words, as clean as it gets.
I see two glaring downsides to this. I thought normal Mitopure supplements were expensive, but a single bottle of this can cost up to $250!
Second, you don’t know the exact dosage of Urolithin A that you’ll absorb. So I wouldn’t consider this a complete replacement for supplementation.
The three Timeline skin products are awesome, clinically proven effective, certified clean personal care products powered by Mitopure UA—but definitely premium priced.
Use the exclusive Timeline coupon code URBAN for 5% off.
Neurogan Urolithin A Capsules
Neurogan is a less-known supplement company that sells Urolithin A capsules. What’s most notable about Neurogan is the larger dose per capsule. They claim to offer 700mg of Urolithin A in each capsule.
This company also posts its third-party lab test results on their website, accessible for you to verify the purity and potency of their products.
Note that this is just pure Urolithin A, nothing more.
With them, you also get free shipping over $50, a refund policy, and saving of up to to 25% by subscribing too.
I’m a bit suspicious of the product, due to the extremely low price and major discounts offered. It’s not my first choice, but a decent pick if you’re on a tight budget.
Neurogan offers a no-frills, budget-friendly, high-dose Urolithin A supplement.
LiftMode Urolithin A Powder
LiftMode has made a name for itself specializing in rare ingredients. Including nootropics, botanicals, natural extracts, and most recently, longevity molecules. They’re one of the few brands to sell Urolithin A powder.
This new product is awesome for those on a budget and/or want pure Urolithin A powder without any fillers, excipients, binders, or questionable “other ingredients”.
They sell it in two unflavored sizes: 10 or 30 grams. At 500mg per serving, that makes each container either 20 or 60 servings. Subscribe to save up to 28%.
Most of their products are third-party lab-tested with an HPLC machine for quality and purity. Though this supplement claims the same, I couldn’t find any recent lab test results.
LiftMode’s Urolithin A is the top pick for anyone searching for pure Urolithin A powder at a reasonable price.
Urolithin Products I Don’t Recommend
The market of high-quality UA supplements is tiny. Few companies offer reputable and effective products.
I’ve gotten questions about virtually every urolithin vendor on the market. Here are some of the ones I would NOT buy from, as well as the reasons I’d choose a different seller.
MaxLife Naturals ProMito Urolithin A 500mg
MaxLife Naturals is a small supplement company with some novel formulations. I looked into the company and product itself and couldn’t find much info. The product itself does contain some unnecessary, potentially unhealthy fillers like magnesium stearate (one of the few bad forms of magnesium) and silicon dioxide.
There’s literally no information about the product on the manufacturer’s website. Their Amazon listing claims that UA is a “Good Alternative to NMN, NAD, CoQ10, Resveratrol & PQQ”. It’s not.
Plus, this product is incredibly expensive. On their website, they sell 15 servings for $100! I don’t see any viable reason to choose this product over the better options.
Teaveli Advanced Urolithin-A Supplement
I got several questions about Teaveli. When I looked past the brand’s aesthetics (I don’t like the look), their formula looks okay. 500mg of UA and minimal “other ingredients”. I like their addition of the ingredient PQQ, but not much the others. They add synthetic vitamin E and black pepper extract.
Black pepper extract essentially increases the absorption of certain supplements by inhibiting your liver from processing chemicals properly. Of course, this also impacts your metabolization of drugs, supplements, and environmental toxins—potentially for the worse. It’s basically a cheap version of liposomes with more side effects.
They also do not lab test their products and display their CoAs. For the same price, I’d rather get Codeage’s product.
Nature’s Fusions Urolithin A Supplement
Nature’s Fusions Urolithin A looked like just another single-ingredient product. The label itself says “NAD+ booster”, which is deceptive. UA has little impact on NAD+ compared to the best NAD booster supplements.
When I looked at their lab test results, I was not convinced. On one hand, it says that the sample was tested on 04/23/2023 (a year ago). Yet the document says that the final version was created the previous year in 2022.
They also share nothing about heavy metals or contaminants—which, apparently, the lab they used specializes in.
Nutriissa Urolithin
Nutriissa is another smaller supplement shop that offers some rare ingredients (like Urolithin A). For whatever reason, they sell this product on a separate website. What concerns me most, however, is that Nutriissa looks like a plagiarized copy of Timeline Nutrition.
They portray general information on Urolithin A as if it’s specific to their product. Including the endorsements. The influencers they list never recommended their product, and the sales page makes it appear as if they did.
Who knows what’s actually in these capsules. This is not a product I would personally use. I’m surprised to see other websites promoting them.
Hansen Supplements Urolithin A 99% powder
Hansen is another brand that often comes up in discussions regarding longevity supplements. I first got questions about how their NMN supplements compared to the best products at the time. They sell 99% pure Urolithin A powder in two sizes: 10 and 20 grams.
My first issue is that the supplements don’t match industry best practices. For example, there’s no “Nutrition Facts” known in the product images. Usually, companies do this when they have something to hide. The CoAs are also 2 years old.
Worst of all, however, the supplement is nearly 3X more expensive than LiftMode!
Buyer’s Guide to Urolithin-A Supplements
By now, you’ve seen that most Urolithin A supplements are overpriced and underpowered.
Truth is, there are other low-quality products that I didn’t even bother to review. And surely more that’ll hit the market in the weeks after I publish this article.
When evaluating these products, you’ll want to know a few criteria to avoid scams and enjoy the full health benefits.
Here’s what you should know before buying any Urolithin A supplement.
Ingredient purity & quality
When buying any supplement, what’s not inside matters just as much as what is. Cheap manufacturers do a poor job of cleaning and sterilizing their equipment. This is why supplements notoriously have problems with toxic heavy metals, mold mycotoxins, and other dangerous contaminants.
Instead, you’ll want a product that’s sourced the highest quality raw materials and produced their supplements in a cGMP-certified facility. This ensures the strict standards for quality and purity you’d expect.
You should also see a small “Other ingredients” list, devoid of any fillers or artificial additives. The best Urolithin A supplements keep it clean, focusing on delivering high-quality, pure Urolithin A without unnecessary additives.
Form & dosage
Consider two things here. First, the type of product. Is it a normal powder/capsule? Or is it liposomal? Liposomal products yield the same (or better) effects from much smaller dosages.
Then, always check the dosage in the “Nutrition Facts” lists for Urolithin A specifically. Note the number of servings, and divide that dosage accordingly. For example, a 500mg dose of UA with a serving size of 2 capsules equals 250mg per capsule. It’s a bit of a puzzle.
Most people will want a product that supplies at least 500mg per serving.
Remember to adjust your cost calculations based on the number of capsules needed to get your desired dosage.
Formulation & added ingredients
The formulation of supplements affects how well your body can use them.
Some products include ingredients that increase your ability to absorb UA, and others decrease it. The better products either clinically prove the effects of their particular Urolithin A, or use special technologies to enhance the bioavailability.
This is where you’ll want to understand the beneficial additives some brands use. For example, PQQ, resveratrol, or TMG. Each of these serves particular goals and can dramatically change the effects on the body. PQQ further enhances the mitochondrial energy-generating effects of UA. TMG and resveratrol, on the other hand, improve the longevity benefits.
I recommend starting with a plain UA product, and testing a thorough formula once you’re familiar with the core ingredient.
Brand reputation & trust
Fairly quickly, the top brands build a reputation for themselves. That’s why Timeline Nutrition, Mitopure, and Urolithin A are all synonymous. Brands that are dedicated to producing high-quality supplements invest in research, quality ingredients, and rigorous testing. Check out third-party reviews (on third-party websites) to understand the reputation.
Also, look for brands that are transparent about their sourcing and manufacturing processes. Green flags are companies that provide detailed information about their facilities and openly share where their ingredients come from.
Customer service also serves as another clue. A brand that’s responsive to questions and concerns is a brand you can trust.
Value & pricing
Don’t let price be the only factor behind your Urolithin A supplement choice (but don’t ignore it either).
A high price doesn’t always mean high quality. Compare prices, but also look at the other factors. Purity, ingredient quality, and bioavailability.
Sometimes, paying a bit more for a supplement that’s more effectively absorbed by your body (ie uses liposomal technology) gives better value long-term.
Also, consider the cost per dose, not just the overall price of the bottle. A cheaper bottle with fewer doses may end up costing more over time. Look for deals on multi-bottle purchases or subscriptions.
What is Urolithin A?
Urolithin A is a natural compound produced by bacteria in your gut microbiome when they break down certain foods like pomegranates rich in ellagitannins. This substance belongs to an emerging category of bacterial byproduct metabolites called “postbiotics”.
Urolithin A specifically has scientists excited because it shows incredible potential for cellular health, longevity, muscle health, energy levels, lifespan, and quality of life enhancement.
But here’s the catch…
No matter how much they consume, many people cannot convert pomegranate and other sources into Urolithin A efficiently. This is likely because they’ve lost certain key bacterial species in their gut.
Supplementation gives your body a direct source of Urolithin A, bypassing the need for conversion.
Natural sources of Urolithin A (& their efficacy)
There are two primary ways of naturally ingesting Urolithin A without supplementation.
First, bacteria within the gut microbiome convert foods high in a substance called ellagic acid into it. Some microbiomes lack key bacteria to do this conversion.
Next, some foods naturally contain the metabolite Urolithin A. Certain dietary sources, however, have much higher concentrations of it.
The best natural sources of Urolithin A include:
- Pomegranate: The best natural source of UA. Pharmacokinetic studies of pomegranate juice show that ellagitannins in pomegranate juice get partially hydrolyzed into ellagic acid, which subsequently converts to various urolithin metabolites by gut microbial digestion [R, R].
- Walnuts: Walnuts contain polyunsaturated fatty acids, tocopherols, antioxidant polyphenols (including ellagitannins), and prebiotics (fiber) [R].
- Raspberries: Raspberries are a rich source of ellagitannins, which can be metabolized by gut microbiota to produce urolithin A. The exact dose within raspberries depends on factors such as ripeness and variety, but raspberries are a significant natural source of this compound.
- Blackberries: Blackberries are also rich in ellagitannins, which can undergo microbial metabolism to produce urolithin A.
- Strawberries: Strawberries contain ellagitannins that can be converted to urolithin A by gut microbiota.
- Marionberry, boysenberry, and blueberry seed oils: Cold-pressed berry seed oils, including marionberry, boysenberry, red raspberry, and blueberry seed oils, contain dietary tocopherols, carotenoids, and natural antioxidants. These oils contain significant levels of alpha-linolenic acid, along with a dose of beneficial polyphenols like UA [R].
Even the best natural sources contain trace quantities of UA. A glass of pomegranate juice, for example, has 1/6 the Urolithin A of a single Mitopure dose. That, and how much your body can use varies according to your microbiome.
Overall, the amount of UA you’d get from food varies depending on:
- The food’s composition
- Your gut microbiome
- How well your body converts ellagic acid
Direct supplementation is the only way some people benefit from this potent substance.
The Key Benefits of Supplementing Urolithin A
Since its discovery about two decades ago, evidence in favor of Urolithin A has grown rapidly.
It’s a clinically proven cellular power-up that improves the way you look, feel, and perform.
Some of the most notable benefits of Urolithin A include:
- Slowing biological aging
- Brain health support
- Elevating energy production/mitochondrial efficiency
- Boosting athletic performance
As discussed in my C60 supplement review, any substance that improves the energy production process (mitochondrial efficiency) can improve nearly every facet of health [R].
Let’s explore each of the research key benefits of supplementing Urolithin A in detail.
Enhances longevity & anti-aging
Urolithin A’s boom has a lot to do with its many benefits for longevity and anti-aging. Via some of the processes described in more detail below, it keeps your cells acting younger for longer.
The more you focus on your longevity, the better your body will function. Especially as you go beyond age 30 Click To TweetSome of the top longevity benefits of UA include:
- Activating SIRT1 [R, R]
- Activating NRF2 [R]
- Increasing autophagy
- Increasing mitophagy
- Improving mitochondrial health
- Attenuating cellular senescence [R]
- Lifespan extension (in C. elegans models) [R]
- Preserving muscle health and function
Leading to a “molecular signature of improved mitochondrial and cellular health in humans” [R].
Making it a key player in your longevity toolkit.
Boosts mitochondrial function & biogenesis
Mitochondria create cellular energy which powers every organ and bodily process that keeps you alive. UA is considered a cellular health supplement first and foremost because it improves mitochondrial function. Urolithin A helps keep them running efficiently.
This boosts your physical and mental energy levels and also your overall health. The central importance of mitochondria has given rise to the entire paradigm of mitochondria-centric medicine.
The studies showing how UA improves the function and growth of new mitochondria are compelling.
This first human clinical trial showed that 500mg and 1,000mg of UA safely and effectively improved mitochondria [R].
Other studies noticed similarly favorable mito & cellular health benefits [R, R, R].
If you’re looking for a premier way to improve and biohack your mitochondrial health, UA is a top contender. This benefit alone would give me ample reason to supplement it.
Increases mitophagy cellular efficiency process
Mitophagy is your body’s way of cleaning out damaged mitochondria, the energy factories of your cells. Mitophagy is the sub-cellular process itself behind UroA’s top cellular health benefits.
By activating mitophagy, Urolithin A lets only your healthiest mitochondria remain, which ensures less waste and a more efficient body. Letting those precious resources go to things that benefit your quality of life.
Few lifestyle interventions, supplements, or drugs meaningfully activate mitophagy.
Backed by ample research, Urolithin A is one of the premiere known mitophagy activators [R, R, R, R].
Major reviews of the scientific literature confirm this too [R].
The mechanism of increasing mitophagy likely explains many of the cellular health, longevity, and performance benefits of this substance.
Enhances autophagy cellular clean-up process
Autophagy is your cells’ general recycling program, breaking down and disposing of cellular waste. In fact, mitophagy is a similar process, but inside a particular cellular component (mitochondria).
While it’s most revered for its impact on mitophagy, Urolithin A amplifies this process too. Leading to improved muscle health, longevity, and a rejuvenated cellular environment. This also supports your overall cellular integrity.
Urolithin A exhibits the potential to enhance muscle health and performance by improving mitochondrial function and regulating autophagy
Pharmacological Effects of Urolithin A and Its Role in Muscle Health and Performance
Overall, this helps your cells stay clean and efficient. Combined with mitophagy, think of it like a deep clean for your cells—allowing them to function best and support your body’s natural repair processes.
Improves muscle strength & growth
Muscle health isn’t just for bodybuilders. It’s crucial for everyone, from athletes to the middle-aged, and especially to the elderly.
Muscles secrete special bioactive peptides, chemical signals, and change our neurohormonal state. They also act like a sponge, soaking up extra glucose from eating high-carb meals—instead of it damaging our cardiovascular system.
It has a two-pronged muscle-supportive effect:
- Increasing muscle tissue creation
- Reducing natural muscle tissue breakdown
Randomized clinical trials have shown that UA improves the process of tissue building (muscle protein synthesis) [R, R].
This process is like the ‘on’ switch for maintaining and building muscle mass, making Urolithin A a valuable tool.
UA also helps prevent muscle breakdown (atrophy). Scientists believe that the other mechanisms of improved mitochondrial function and regulated autophagy explain why it works [R].
I still recommend using essential amino acid supplements, whey protein powder, and creatine for the highest impact muscle support. But Urolithin A deserves consideration among advanced fitness biohackers.
Increases endurance & VO2 max
If you’re looking to step up your endurance game, Urolithin A might be your new secret weapon.
Mitochondria directly control how much cellular energy you create. When you exercise, rapidly increasing levels of waste products artificially limit your potential energy output.
As your energy output declines, so does your performance.
That’s why athletes and fitness enthusiasts globally have started stocking up on Urolithin A.
A 2022 study concluded the following, “Clinically meaningful improvements with Urolithin A on aerobic endurance (peak oxygen consumption [VO2]) and physical performance (6 min walk test)…” [R].
Plus, that same study found that it reduced biomarkers of unhealthy inflammation, “Levels of plasma acylcarnitines and C-reactive proteins are significantly lower with Urolithin A, indicating higher mitochondrial efficiency and reduced inflammation”.
This appears to hold true across species too. One paper found that “UA improved exercise capacity in two different mouse models…” [R].
Considering VO2 max is a powerful biomarker of overall health status, these findings suggest benefits to athletes and non-athletes alike.
Of course, you’ll still want to combine UroA with other fitness training too.
Supports joint health & mobility
Joint health is a concern for many, especially as we age. In fact, the primary risk factor for some joint conditions like osteoarthritis is age itself.
Both mitochondrial dysfunction and impaired mitophagy contribute to the progression of these conditions.
Urolithin A has been shown to not only improve both of those, but to “reduce cartilage degradation, inflammation, and pain…” [R]. At least, in animal models.
But also in humans.
One paper mentioned, “UA administration improved cartilage tissue quality and reduced inflammation in preclinical models of knee osteoarthritis.” [R].
And they concluded, “Regular supplementation of UA may help counteract various age-related functional and biological changes, supporting joint function and mobility as people age.”
The better our mito and cellular health, the more resilient we are against joint diseases. Plus, the greater our mobility (another health component that degrades with age and accelerates the aging process too).
Anti-inflammation
Chronic inflammation leads to a host of degenerative diseases. The presentation of which depends on your genetics, epigenetics, environment, nutrient status, etc.
Several studies investigating UA have noticed as secondary endpoints that it reduces inflammation.
Offering relief and support to your body’s natural healing processes. Less chronic inflammation means better health across the board, from improved joint function to less risk of diseases.
This compound’s anti-inflammatory benefits are nowhere near as strong as something like aspirin, or natural substances like white willow bark, turmeric, or black seed oil. But it’s still worth noting.
Optimizes cardiometabolic health
Urolithin A has a definite impact on your metabolism. Your metabolism is the entire bodily system responsible for converting food and drink into cellular energy.
Given UA’s impact on cellular and mitochondria health, it comes as no surprise that it helps optimize a wide range of metabolic and cardiac biomarkers.
One study summed it up nicely, “It also confers protection against cardiovascular diseases, obesity, insulin resistance, nephrotoxicity, and metabolic syndrome” [R].
Another discussed the positive impact on the immune system and metabolic diseases [R].
More on the cardiovascular side, we have a trial that showed UA supplements benefitted vascular health [R].
So if you have metabolic or cardiovascular concerns, Urolithin A can help keep these systems healthy and functioning well.
Potential neuroprotection
Neuroscientists love UroA because it shows promise in protecting your brain health. This is because the brain requires a massive energy supply.
So it has an incredibly high concentration of mitochondria to fulfill its energetic demands. Anything that affects mito, will have a huge impact on the brain.
That’s exactly what we see with this substance.
In the brain, Urolithin A’s beneficial effects include preventing the overactivation of microglia, decreasing apoptotic pathways, enhancing neuron cell viability, and reducing oxidative stress [R].
If I had a TBI or other brain issue, I’d definitely look more into the research on UA.
But it’s not just for brain issues.
Boosts cognitive health & function
The health of your gut microbiome directly correlates with your overall health and even your rate of aging.
So much so, that the health of your gut recently became one of the 12 causes of aging.
There’s not yet much research on the link between the gut microbiome and supplementing Urolithin A.
I came across one quality placebo-controlled, randomized, double-blinded 2023 study that compared different low dosages of UroA on gut microbiome health.
They found that just 50mg per day significantly increased beneficial gut microbiome diversity [R].
For now, given the lack of total evidence, I consider this interesting but speculative.
Possible anti-cancer properties
Early research hints at Urolithin A’s potential to fight certain types of cancer.
Again, this likely has to do with the cellular cleanup enhancements (autophagy and mitophagy) as well as the activation of cellular defense pathways like NRF2.
I look forward to seeing more research on this because it’s still mostly speculative.
If it pans out, UroA’s anti-cancer properties may open new avenues in cancer prevention and management. Making this a compound of interest in oncology circles.
Urolithin vs Other Health Supplements
I’ve written about dozens of different ingredients here on Outliyr.
Perhaps you’re wondering how Urolithin A stacks up against other cellular health, longevity, anti-aging, sports, or other types of supplements.
We’ll explore some of the more common comparisons.
Urolithin A vs pomegranate extract
Urolithin A is derived from pomegranate extract. Each has its pros and cons.
Pomegranate extract is rich in antioxidants and polyphenols, but much lower in UroA specifically. Pomegranate extract also requires conversion for you to use the urolithin A. This conversion process, however, varies greatly among individuals. Supplementing Urolithin A is a more reliable way to receive its full benefits.
Both have value though. In my opinion, the best, most valuable approach would be combining a low-dose UA supplement with a berry powder like pomegranate. Then you get all the polyphenols and a therapeutic dose of UA.
Urolithin A vs ellagic acid
Ellagic acid, found in foods like berries, is another compound related to Urolithin A. It also relies on conversion by gut microflora into Urolithin A. Similarly, some people cannot convert it, and therefore don’t get the benefits of UA.
The main benefit of ellagic acid is that it’s cheap. But you’d be better off using a high-polyphenol berry powder instead.
Urolithin A vs Urolithin B
Both Urolithin A and Urolithin B are metabolites derived from ellagitannins, found in foods like pomegranate. Urolithin A specifically targets mitochondrial health and cellular aging. It has a massive body of research comparatively.
Urolithin B, on the other hand, has barely been studied. Especially in humans. It shows potential as an antioxidant and anti-inflammatory [R]. The full benefits are not well known and commercial sources are quite rare.
Urolithin A vs NMN
NMN, or Nicotinamide Mononucleotide, is a precursor to NAD+ and is known for its role in enhancing energy metabolism and longevity. The two work very differently, but are complementary. Both improve cellular health and energy but through different mechanisms.
While NMN operates within the NAD+ pathway to boost cellular energy, Urolithin A focuses on enhancing mitochondrial health through mitophagy.
An optimal supplement stack for most goals would actually include both.
Urolithin A vs spermidine
Spermidine is another longevity compound that activates autophagy, similar to Urolithin A. Urolithin A also does but to a lesser extent. Where Urolithin A shines, however, is that it specifically targets mitophagy (the selective recycling of mitochondria).
Both compounds support the body’s natural cleaning processes. Both are great for longevity and anti-aging. Spermidine is cheaper and better for beauty (skin, hair, nails). Urolithin A, on the other hand, is better for mitochondrial health, muscle, and sports performance.
You can definitely combine these also into a cellular health stack.
Urolithin A vs PQQ
Two of the most popular supplements for boosting mitochondrial function are Urolithin A and PQQ. But, they play different roles in our cells.
PQQ promotes the generation of new mitochondria, known as mitochondrial biogenesis. It’s akin to adding more power generators to your cellular energy plants.
Urolithin A focuses on enhancing mitophagy, the process of recycling damaged mitochondria. It’s like giving your cells a fresh start.
It technically does both though.
PQQ is quite cheap and it combines nicely with Urolithin A for a mitochondrial-focused supplement stack.
Urolithin A vs CoQ10
Coenzyme Q10 (CoQ10) is a well-known dietary antioxidant that plays a crucial role in cellular energy production but through different mechanisms than UroA. It’s like the spark plug for our mitochondria, essential for the conversion of food into energy.
Most CoQ10 is poorly absorbed, so if you’re interested in learning more, check out my guide to the top CoQ10 supplements.
Urolithin A, in comparison, focuses on rejuvenating mitochondria by removing the worn-out ones. It’s a necessary process that keeps our cells running efficiently.
CoQ10 is better researched and moderately priced. You can get enough of this nutrient through an optimal diet. It’s also already added to many other multi-ingredient supplements.
Common Urolithin A Questions & Answers
You probably have some questions about supplementing with urolithin A.
What follows are the most common questions and answers.
What are the best natural sources of urolithin A?
Top natural sources include pomegranate, walnuts, raspberries, blackberries, strawberries, marionberry, boysenberry, and blueberry seed oils. Note that many people lack the required gut bacteria to perform the necessary conversion from ellagitannins into Urolithin A. For them, supplementation is the only way to bypass this issue.
What are the best Urolithin A dosages?
Current research suggests 500mg – 1,000mg of Urolithin A per day provides the most benefits. This dosage strikes a balance, offering the cellular cleanup benefits without overdoing it (or costing too much). Personal health factors and goals shift your ideal amount. Always begin with the recommended dosage and adjust as needed.
What are the potential side effects and how can I mitigate them?
While Urolithin A is generally safe, you may experience mild digestive adverse effects. If you’re new to Urolithin A, consider starting with a lower dose and gradually increasing it. This helps your body adjust. Also, incorporating supplements like betaine anhydrous could support digestive health.
How fast does Urolithin A work?
The full benefits of urolithin A take up to 4 months of daily usage to sufficiently accumulate in your body and produce noticeable effects. Some people, however, notice benefits after their first use. You may still benefit from sporadic dosing, but it’s not recommended.
Urolithin-A Review: Your Mitochondria’s New Favorite Supplement?
Compared to most of the most popular supplements, Urolithin A’s new. Though scientists discovered it about 40 years ago, research accelerated within the last 15.
Each new paper confirms what the early biohacking experimenters report…
A wide variety of noticeable effects, with a great safety profile. Research on Urolithin shows that it improves:
- Longevity & aging
- Cellular health
- Heart & metabolic health
- Athletic performance
- Brain function
- Mitophagy and autophagy
This is a special substance produced by bacteria in your gut when you consume a certain family of substances called ellagitannins. But only if you have those bacteria. Many of us don’t, so we never experience the power of this substance.
Unless you use a Urolithin A supplement.
It gets worse…
For now, most of the Urolithin A supplements on the market are unproven, borderline scams. Many of the brands I reviewed likely don’t even contain the active ingredient.
I expect more legitimate brands will emerge over the coming years, but right now this supplement vertical deserves some caution.
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What about you? If you’ve used Urolithin A, or have a question or comment, I’d love to hear from you. Leave a comment below.
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