What is the recommended dose of Urolithin A?

- **Look for:** Mitopure® brand (Timeline Nutrition — ONLY clinically validated form); 500-1,000mg per serving - **Avoid:** Pomegranate extract marketed as "urolithin A equivalent" (only 40% of peo...

Is Urolithin A safe to take daily?

Urolithin A is rated "Generally Safe" based on clinical evidence. Always consult your healthcare provider before starting any supplement.

LOADINGLoading your Pro surface...

Ingredient Research

Graded against 173,636 supplements + 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, NIH DSLD

Urolithin A

MODERATE EVIDENCESupplementLast updated

AVELOR SUMMARY

Urolithin A is a gut microbiome metabolite of ellagitannins (found in pomegranates, walnuts, berries) that specifically triggers mitophagy — the selective autophagy of damaged mitochondria. Only ~40% of people have the gut bacteria that produce urolithin A from food, making supplementation the only reliable way to get it. A 2022 JAMA Network Open study found 1,000mg/day improved muscle endurance by 12% in elderly adults. Mitopure® (Timeline Nutrition) is the ONLY clinically tested form, backed by EPFL (Swiss Federal Institute of Technology) research. This is one of the most mechanistically precise anti-aging compounds — it does ONE thing (mitophagy) and does it well.

WHAT IT DOES

Urolithin A activates mitophagy through PINK1/Parkin pathway and AMPK/ULK1 signaling. Specifically: (1) it stabilizes PINK1 on the outer mitochondrial membrane of damaged mitochondria (PINK1 normally degrades on healthy mitochondria); (2) stabilized PINK1 recruits Parkin (E3 ubiquitin ligase), which ubiquitinates the damaged mitochondrion; (3) ubiquitinated mitochondria are recognized by autophagy receptors (p62, OPTN), engulfed in autophagosomes, and degraded. This selective removal of damaged mitochondria allows the cell to replace them with new, functional mitochondria (via mitochondrial biogenesis) — improving overall cellular energy production. This is the "quality control" mechanism for the cell's power plants.

OPTIMAL DOSAGE

Look for: Mitopure® brand (Timeline Nutrition — ONLY clinically validated form); 500-1,000mg per serving
Avoid: Pomegranate extract marketed as "urolithin A equivalent" (only 40% of people convert); generic "urolithin A" without clinical validation; ellagic acid supplements (precursor, not the active metabolite)
Minimum effective dose: 500mg/day
Third-party tested brands: Timeline Nutrition (Mitopure — sole clinical data holder)

Scan a supplement containing Urolithin A

SAFETY PROFILE

Critical Interactions (Do Not Combine Without Medical Supervision)

No critical interactions identified.

Moderate Interactions (Monitor Closely)

No significant drug interactions documented.

Theoretical/Low-Risk Interactions

RELATED RESEARCH

Acacia Fiber

Activated Charcoal

Agave Inulin

Agmatine SulfateReduced neuropathic pain by 46.1%

Scan Your Urolithin A Supplement Browse all ingredients

Independently graded against 173,636 indexed supplements with 177 published clinical interactions, sourced from PubMed, FDA CAERS, openFDA, and NIH DSLD | Last updated:

Not medical advice. Based on published clinical research and systematic reviews.

Discover More

Explore

Browse All 834 Ingredients Browse All 20 Conditions