Longevity
Urolithin A — timing, dose & interactions
Made by gut bacteria from ellagitannins in pomegranate and walnuts, though many people's microbiome makes little of it. It triggers mitophagy, the recycling of worn-out mitochondria. In two randomized trials, 500–1,000 mg/day improved muscle endurance or strength on some measures but not the 6-minute walk test.
Timing
When to take it
Once daily, usually with breakfast as in the clinical trials.
Interactions
Urolithin A with other supplements
No documented supplement interactions in our dataset.
Safety
Medications & health conditions
Urolithin A: no safety data in pregnancy. Urolithin A has not been studied for safety in pregnancy or breastfeeding. Avoid unless your clinician recommends it.
Buying guide
What to look for on the label
Urolithin A
- Purified urolithin A at the trial doses (500–1,000 mg)
- Pomegranate extract is not a substitute — conversion depends on your gut bacteria
FAQ
Common questions
When is the best time to take Urolithin A?
Breakfast. Once daily, usually with breakfast as in the clinical trials.
Should Urolithin A be taken with food?
Yes. It is fat-soluble, so take it with a meal that contains some fat.
Sources
References
- 01Andreux PA et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab 2019.
- 02Liu S et al. Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults: a randomized clinical trial. JAMA Netw Open 2022.
- 03Singh A et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med 2022.