Mitochondrial
Urolithin A
Also known as UA, Mitopure
Sold as a dietary supplement; not a drug
In simple words: A compound your gut makes from pomegranates, berries and walnuts that helps your cells clear out old, worn-out mitochondria.
How it works
It triggers mitophagy, the cell's recycling process for damaged mitochondria, so healthier ones can replace them. Only about a third of people make much of it from food, which is why it is also sold as a supplement.
Targets: Mitophagy (mitochondrial recycling) · Class: Gut-derived postbiotic; mitophagy activator
Uses, latest studies & pairings
Typically used for
- Healthy aging, muscle endurance and mitochondrial health (dietary supplement, e.g. Mitopure).
- Your gut makes it from pomegranates, berries and walnuts, but only about a third of people make much.
Commonly paired with
- Exercise (the trials that showed benefits measured muscle function), protein and creatine.
- Pomegranate, berries and walnuts as food sources.
Latest studies & news
- 2026
A JAMA Network Open trial tested urolithin A on blood-vessel and brain blood-flow function in middle-aged adults with obesity.
- 2022
Two 4-month randomized trials: better muscle endurance in older adults, and better strength in middle-aged adults (both modest).
What the research shows
Human clinical evidence
Human- First human trial: safe, and raised markers of mitochondrial health in muscle of older adults (Andreux 2019).
- Older adults, 4 months at 1,000 mg/day: improved some measures of muscle endurance and lowered blood markers of poor mitochondrial function (Liu 2022).
- Middle-aged adults, 4 months at 500–1,000 mg/day: improved muscle strength and some exercise-performance measures (Singh 2022).
- Newer trials are testing blood-vessel and brain-health effects in adults with obesity and older adults.
Animal and lab results suggest what might happen; they don't prove an effect in people.
Safety & what to watch
- Well tolerated in trials of up to 4 months.
- Sold as a dietary supplement; supplements aren't FDA-reviewed for effectiveness before sale.
Amounts
Human trials used 500–1,000 mg a day for about 4 months. Check with your clinician, especially if you take other medicines.
📦 My peptide supply kit
The supplies I use, in one Amazon list. Only use them for medicines your clinician prescribes. Never share or reuse needles, and put used ones in a sharps container.
Studies & references
- Andreux et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab 2019PMID 32694802
- Liu et al. Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults. JAMA Netw Open 2022PMID 35050355
- Singh et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in middle-aged adults. Cell Rep Med 2022PMID 35584623
- Urolithin A and endothelial and cerebrovascular function in middle-aged adults with obesity. JAMA Netw Open 2026PMID 42853569
Draft profile pending editorial review. Educational only, not medical advice. Never start, stop or change a medicine without your prescriber.