Urolithin A, a gut-bacteria compound from pomegranates, walnuts, and berries, helps cells clear worn-out energy parts. Human trials show modest gains in muscle strength and endurance in middle-aged and older adults, plus small drops in inflammation. Short-term safety looks reassuring, but long-term value remains unproven and some research ties to the product's developer. (Full Review)

Protocol

Standard Dose

500–1000 mg once daily

500 mg most common; 1000 mg used in older-adult trial

Timing

Once daily with a meal

No strong circadian dependence; timing set for consistency

Dosing Frequency

Single daily dose

Splitting the dose has not been shown to improve outcomes

Time to effect

Muscle Endurance

2–4 months

Functional endurance gains measured over this window in trials

Muscle Strength

~4 months

Strength improvement seen at the 4-month trial endpoint

Biomarker Changes

Within weeks

Mitophagy and gene-expression markers shift early

Benefits

Medium: Improved muscle endurance; improved muscle strength; reduced markers of inflammation

Low: Activation of mitophagy and mitochondrial gene expression; improved aerobic performance; support for immune cell health

Speculative: Joint and cartilage health; cognitive and neuroprotective effects; cardiovascular and metabolic benefits

Contraindications

Pregnancy or breastfeeding

Active cancer outside a clinical trial

Key Interactions

Narrow-therapeutic-index drugs (warfarin, digoxin, levothyroxine)

OTC analgesics (acetaminophen, ibuprofen, aspirin)

Mitochondrial-support supplements (creatine, protein, spermidine, Coenzyme Q10)

Active cancer therapy (immune checkpoint inhibitors)

Risk & Side Effects

Low: Mild gastrointestinal symptoms

Speculative: Unknown long-term safety; theoretical effects during pregnancy and lactation; theoretical interaction with cancer biology

Monitoring

Marker	Target	Why
hs-CRP	< 1.0 mg/L	Tracks the anti-inflammatory effect reported in trials
Grip strength / leg strength	Higher is better; track personal trend	Functional readout of the muscle-strength benefit
Muscle endurance	Higher is better; track personal trend	Reflects the most consistent functional benefit seen in trials
Fasting metabolic panel (acylcarnitines/lipids)	Within optimal lab range	Secondary metabolic markers shifted in trials

Cadence: Baseline before first dose, then every 3–6 months

Qualitative Assessment

Perceived energy and stamina
Exercise recovery
Muscle function in daily tasks
General well-being

Urolithin A for Health & Longevity

Protocol

Benefits

Risk & Side Effects

Monitoring

Qualitative Assessment