11 health benefits of Urolithin A on aging, muscle endurance and gut health

What is urolithin A?

Urolithin A (UA) is produced in the human gut and is introduced through dietary polyphenolic compounds ellagic acid (EA) and ellagitannins (ET) [1]. ET converts into EA in the upper part of the human gastrointestinal tract. 

People’s gut microbiomes vary. Factors like diet, age and genetics are involved in this and cause the variance in producing urolithin A at varied levels.

Individuals who don’t have bacteria, particularly from the Clostridiales and Ruminococcaceae families in their gut, cannot produce UA. Even those who can create urolithin A do not make nearly enough of it. It can be said that as infrequent as 1 in 3 people have urolithin A sufficiently.

The process of mitophagy and the mitochondrial function 

The key benefit of of UA across species is the improvement of mitochondrial health, an impact followed in cells, mice, worms and humans [2]. This benefit is driven by removing and reclaiming dysfunctional mitochondria, also known as a selective autophagy process called mitophagy. 

Mitophagy degrades as we age and in several age-related diseases. Restoring proper levels of mitophagy is a favourable approach to neutralise the age-related decline of organ function.


90% of your cellular energy is produced by mitochondria. Click here to learn how Mitopure can help boost it.


Unfortunately, as mitochondrial function declines with age, its capacity to create adequate energy is lessened. Mitochondrial dysfunction is included in the “nine hallmarks of aging” that generate cellular and molecular damage to the body and leads to age-related illness. Also considered an aggressive hallmark, mitochondrial dysfunction can provoke muscle strength loss, which many individuals experience when they reach their 40s.

Benefits of urolithin A

Quickly running through the advantages of urolithin A on aging, muscle endurance and gut health, it [3]:

1. Boosts longevity for the whole organism (C. elegans)
2. Improves healthspan
3. Upgrades muscle endurance
4. Increases muscle strength
5. Lowers age-related muscle dysfunction
6. Decreases myocardium dysfunction
7. Enhances brain neuroprotection
8. Lowers brain protein aggregates
9. Diminishes joint cartilage degeneration
10. Improves gut barrier integrity
11. Glucose intolerance in the liver and pancreas

Urolithin A and the gut microbiome

Gut health usually concerns health and longevity. The gut’s role to skilfully process food is just one of its numerous roles [4]. There is increasing evidence that a healthy gut microbiome is critical for mental health and an effective immune system.

From the esophagus to the bowel, gut health is accountable for the health of the whole digestive system – the parts of our body responsible for breaking down food into diverse nutrients used to power our bodies. Every piece of the gut has a particular task, and different colonies of microorganisms break down food into more digestible structures. 

It demands commitment and conscious effort to sustain gut health. Our everyday decisions, even straightforward ones like choosing what food to consume, can affect overall health and wellbeing. Your gut bacteria are critical for many facets of health.

Numerous studies have shown that a disrupted microbiome can lead to multiple chronic conditions. The most valuable way to improve and maintain a healthy microbiome is to consume a range of fresh, whole foods, notably from plant sources like beans, fruits, legumes and vegetables.

Diving into muscle recovery, it is known that rest is a vital aspect of daily bodily functions, aside from caring for your gut health. As we grow older, we get tired faster and have less energy. Although it seems universally acknowledged, it doesn’t have to stay this way.

Don’t neglect muscle recovery through daily physical exercises or sports for leisure or professional pursuits. Aside from diet and good lifestyle practices, supplements are one way to support the body’s healing function. This way, you can also do more of the physical activities you love.


Click here to learn how Mitopure can boost your Urolithin A levels.


Photograph: Barbara Olsen/Pexels

Urolithin A with Mitopure from Amazentis

With this in mind, a Swiss company, Amazentis, took the challenge and created Mitopure, a proprietary urolithin A supplement in powder and soft-gel forms. 

Urolithin A improves muscle and mitochondrial function, indicating that the body makes it from raw materials from fruits (predominantly pomegranates). 

Aside from being a supplement helping elite athletes, aging is another aspect that Mitopure is known to manage. As aging is linked to an associated decline in mitochondrial function, Mitopure can be applied in older populations.

An additional study in JAMA Network Open found that the urolithin A supplement can help improve or prolong muscle activity in older people or those with ailments that make exercise problematic [5]. 

The study’s main purpose was to specify if taking urolithin A orally improved the muscle endurance in hand and leg muscles during a six-minute walk distance, as well as biomarkers related to mitochondrial and cellular health. The trials succeeded statistically, with two measures of enhanced muscle steadiness in the supplemented group, compared to a placebo group. 

Activities concerning the hand and leg estimated muscle endurance, with researchers calculating the growth in the number of muscle contractions until fatigue settles in, between a baseline and the final test after four months. The primary endpoint was a difference from baseline in the six-minute walk distance and a change from baseline to four months in maximal ATP production in the hand skeletal muscle.

The secondary endpoints were changes in muscle endurance of two skeletal muscles (tibialis anterior in the leg and first dorsal interosseus in the hand). Cellular health biomarkers were also studied through plasma metabolomics. Adverse events were documented and likened between the two groups during the intervention.

This randomised clinical trial saw that urolithin A supplementation was safe and well accepted in the assessed population. However, the progress in the six-minute walk distance and maximum ATP output in the hand muscle was not seen in the urolithin A group vs the placebo group. Long-term urolithin A supplementation was restorative for muscle endurance and plasma biomarkers, suggesting that urolithin A may prevent age-associated muscle decline. Even so, future work is needed to verify this conclusion.

What is the ideal dosage of urolithin A?

The Mitopure supplements carry 500mg of highly pure urolithin A, providing six times the amount of urolithin A available from diet alone [6].

It is specifically effective as the calculated dosage of Mitopure gives urolithin A and triggers mitophagy in the body whether or not considering people’s microbiome or diet. Designed to be taken every day, the supplement from Timeline Nutrition is available in powder and soft-gel forms and can be mixed in your smoothie or yoghurt.

While the supplement is not aimed to replace a healthy diet or regular exercise, urolithin A supplements like Mitopure are a convenient and practical way to elevate mitochondrial health, muscular strength and energy, significantly benefitting older individuals.

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

[1] https://www.nature.com/articles/s41430-021-00950-1
[2] https://www.sciencedirect.com/science/article/pii/S1471491421001180
[3] https://bit.ly/3KcCHi0
[4] https://www.livescience.com/what-is-gut-health-and-why-is-it-important
[5] https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788244
[6] http://pdf.amazentis.com/pdf/Amazentis_Timeline_Launch_PR_7.27.2020_v9_Final.pdf

Photograph: Li Sun/Pexels

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The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.