Urolithin A is a metabolite produced in the gut when ellagitannins—polyphenols found in pomegranates, berries, and some nuts—are broken down by gut bacteria. It has gained attention for its ability to promote mitochondrial health through a process called mitophagy (the recycling of damaged mitochondria).
This compound is being explored for its potential to improve muscle function, endurance, and healthy aging, especially in individuals with declining mitochondrial efficiency. For physically active individuals, Urolithin A may help enhance cellular energy production and reduce muscle fatigue.
Supplementation with Urolithin A bypasses the need for gut bacteria to convert ellagitannins, which may benefit people with lower microbiome diversity. Its role in mitochondrial regeneration is a promising area of sports performance research.
Synonyms:
None widely used; sometimes referred to as a “postbiotic of ellagitannins”.
Benefits:
- Promotes mitochondrial renewal (mitophagy)
- Supports muscle function and endurance
- May delay muscle fatigue and support recovery
- Potential anti-aging and energy-boosting effects
Sources:
- Formed in the gut from ellagitannins in pomegranates, walnuts, and berries
- Available in supplement form as purified Urolithin A
Observations:
Often used in endurance, anti-aging, and recovery supplements. Dosage typically ranges from 250 to 500 mg. Well tolerated in studies, though long-term effects are still being researched. May be more effective in populations with mitochondrial dysfunction.
Areas of Study Related:
Mitochondrial Biology, Exercise Physiology, Nutrigenomics, Aging Research.