Urolithin A

Evidence: ★★★☆☆ · Status: OTC Supplement

In plain English

Your muscle cells' power plants get damaged with age; this compound tells the cell to recycle the broken ones. Human trials show improved muscle endurance in older adults. Many people can't make it from pomegranate alone, so the supplement guarantees a dose.

How it works

Gut-microbiome metabolite of ellagitannins (pomegranate) that induces mitophagy — selective recycling of damaged mitochondria — improving muscle mitochondrial quality. Only ~40% of people make it from food, so direct supplementation standardises the dose.

Molecular target & official sources

Urolithin A (PubChem CID 5488186) · Examine: Urolithin A

Protocol

500–1,000 mg/day (Mitopure).

Bottom line

One of the better-evidenced mitochondrial-longevity supplements.

Helps with: Build Muscle & Strength · Endurance · Live Longer · Gut Health

The human evidence

Human RCTs (Andreux 2019; Singh 2022) show improved muscle mitochondrial gene expression and endurance/strength in middle-aged and older adults by triggering mitophagy — the clean-up of worn-out mitochondria. Promising, still a young evidence base.

Stacks with

Regular exercise (same mitophagy pathway) and omega-3.

Shares a pathway — often paired with: Rapamycin (Sirolimus), Metformin, Statins (Atorvastatin/Rosuvastatin), Magnesium.

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Premium — the studied form (Mitopure) runs ~S$60–90/month. Pomegranate does not reliably yield it (depends on gut bacteria).

How it works: the Mitochondria pathway →

Used in these protocols

• Longevity / Healthspan