Urolithin A
Gut-microbe metabolite of ellagitannins that boosts mitophagy and may counter age-related immune decline.
Summary
Urolithin A is made by gut bacteria from ellagitannins in pomegranates, berries and nuts, but only about 40% of people have the right microbes. Debbie highlights a 2025 placebo-controlled trial in which 1,000 mg/day for 4 weeks shifted immune cells toward a younger, less exhausted state and lowered inflammatory cytokines. She takes it for mitochondrial function and warns that independent testing found many cheaper brands contain little or no urolithin A.
The exception to her "I'm cheap" rule: she buys an expensive brand because testing showed cheap brands contain little or no urolithin A.From My Current Supplement Stack for Longevity
The evidence
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Human trial
In a placebo-controlled trial of 50 adults aged 45-70, 1,000 mg/day urolithin A for 4 weeks increased naive CD8+ T cells, NK cells and monocytes, lowered IL-6, TNF and IL-1β, and improved immune-cell fatty acid oxidation.
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Human trial
In healthy adults, supplemental urolithin A at 500 mg/day raised plasma levels about 6-fold more than pomegranate juice.
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Animal
Urolithin A increases mitophagy and raises mitochondrial energy production only when mitochondria are under stress (cited mouse study of obesity-induced cardiomyopathy).
Doses used in studies
Amounts reported in the research, not dosing recommendations.
| Dose | Context |
|---|---|
| 1,000 mg/day for 4 weeks | Placebo-controlled trial in 50 adults aged 45-70 (immune aging) |
| 500 mg/day | Study comparing plasma levels from supplement vs pomegranate juice |
Cautions
- Quality caution: SuppCo testing found that less expensive Amazon brands had little to no urolithin A; only four tested brands contained the labeled amount.
- Supplements are expensive (about $50/month) and she thinks they are more likely to help someone older or dealing with a health problem.