Daily Urolithin A Dosage: What Works and What to Avoid

Urolithin A is a natural polyphenol compound secreted by intestinal microflora when digesting foods containing ellagitannin and ellagic acid.

Recently, there have been many studies investigating the benefits of Urolithin A and proving its ability to fight aging, improve muscle and provide abundant energy (Haotian Zhao et al., 2023; Ajla Hodzic Kuerec, 2024).

But is it okay to use any amount of Urolithin A or is there a specific schedule for use? This is a question of many people interested in Urolithin A on Reddit, including someone who used up to 1000 mg/day for 5 years.

Understanding Urolithin A

Urolithin A is a polyphenol antioxidant compound synthesized in the body when gut microbiota metabolizes ellagic acid (EA) and ellagitannins (ET) found in foods such as strawberries, mangosteen, pomegranates, oranges, tangerines, chocolate, and others. Once produced, Urolithin A is absorbed by the liver, with any excess excreted through urine and feces.

However, only about 40% of the population harbors the specific gut bacteria capable of efficiently converting these foods into Urolithin A [5].

As a result, most people cannot naturally obtain optimal benefits from this compound through diet alone. This highlights the value of proper Urolithin A supplementation as a strategic approach to enhancing overall health.

Scientific research has demonstrated that Urolithin A offers a range of notable biological benefits, including enhanced immune function, metabolic support, healthy weight maintenance, anti-aging effects, rapid energy replenishment, and most importantly, improved mitochondrial function—the powerhouse of the cell.

For middle-aged and older adults, Urolithin supplementation becomes even more crucial. In a randomized clinical trial involving 66 older adults, a daily dose of 1000 mg significantly improved muscle endurance in both the upper and lower limbs, while also reducing inflammatory markers and enhancing mitochondrial health. A lower dose of 500 mg was also shown to increase muscle strength and mildly reduce inflammation.

Starting Urolithin A supplementation in midlife helps establish a strong foundation for long-term cellular and mitochondrial health. The earlier it is introduced, the greater the long-term benefits.

Even for those in their 60s or 70s, supplementation can effectively support muscle function, improve mobility, and contribute to better overall health and quality of life.

Related article: 5 Best Urolithin A Supplements for Healthy Aging and Muscle Health

How Much Urolithin A Per Day

Below are some notable studies on the recommended dose of Urolithin A:

• In the study “Targeting aging with urolithin A in humans: A systematic review” by Ajla Hodzic Kuerec, 250 healthy individuals after taking the active ingredient at a dose of 10 - 1000 mg/day for 28 days to 4 months can effectively fight inflammation. But how good the results are depends on the dose used and the mitochondrial genes of each person [2].
• In the study Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults by Sophia Liu and colleagues (2022) applied to 66 older adults, the dose was 1000 mg/day. The results were beyond expectations when their physical condition improved significantly when their muscles had stronger endurance, less fatigue, and fewer minor illnesses [3].
  
• Combined with information from the Alzheimer's Drug Discovery Foundation, the ideal dose of Urolithin A is 250 - 2000 mg/day, for 28 consecutive days, which is considered safe and effective in improving cognition [4].

With the above information, we can determine that the level of Urolithin A used can start from a low dose of about 10 mg/day to a high dose of 2000 mg/day.

At the same time, the duration of use only lasts about 28 days. If you want to use it longer or want to know exactly how much you can use each day, please present your health condition in detail to a nutritionist or doctor to receive appropriate advice.

Impact of the Gut Microbiome on Urolithin A

Because intestinal bacteria are the "tool" that supports the production of urolithin A, when the intestinal health is healthy and the composition of the intestinal microflora is balanced and stable, the ability to produce urolithin A is as expected.

On the contrary, when the intestines have digestive disorders, the production of urolithin A is interrupted and the body has poor absorption of nutrients.

Therefore, you should actively supplement Urolithin A through functional foods. This ingredient will enhance the integrity of the intestinal barrier and regulate the immune system.

Thereby improving intestinal health to upgrade the ability to absorb urolithin A. This is a win-win relationship, giving and receiving, and aiming at the same goal of improving overall health.

Urolithin A: Safety and Side Effects You Need to Know

Breanne Kothe mentioned in Urolithin A as a Potential Agent for Prevention of Age-Related Disease: A Scoping Review that the safe dosage is up to 1000 mg/day. However, each person's body's reaction is different, so at first, you should not use such a large amount but start with a low dose first [6].

Therefore, when using too much, or due to a sensitive body that cannot get used to such a large dose of Urolithin A, the user will have mild digestive disorders such as bloating, indigestion, nausea, stomach pain, etc.

In addition, Urolithin A also has the ability to interact with the drugs you are taking, especially drugs that affect liver enzymes/liver enzymes such as CYP450.

Because Urolithin A is produced directly in the intestines and stored in the liver. However, there are not many studies on how Urolithin A interacts with any drugs or ingredients in the drug, so it is best to consult your doctor before using it.

Can You Take Urolithin A on an Empty Stomach?

Many people have the habit of using functional foods before meals because this helps them feel more comfortable. But some others can only use them after meals. Which is correct?

In general, probiotics are always present in the intestines, they do not go anywhere, so using functional foods containing Urolithin A is okay regardless of the time before, after or during meals.

However, when you take Urolithin A on an empty stomach, it stimulates the activity of bacteria in the intestines more strongly but there is no food.

This increases the feeling of restlessness and stomach pain. Therefore, most manufacturers encourage you to take it while eating or after eating to limit this unwanted side effect.

How Long Does it Take for Urolithin A to Work?

There is no definitive timeline for when Urolithin A will produce the most noticeable effects, as its impact varies based on individual factors such as dosage, physiology, overall health, and the specific product used.

However, general findings suggest that Urolithin A typically begins to deliver measurable benefits within 4 to 8 weeks—particularly in areas such as muscle endurance and energy levels. For more profound effects related to metabolism and anti-aging, a consistent intake over approximately 12 weeks is usually required.

For example, a user named Jawann Rashad shared her experience after taking a 500 mg Urolithin A supplement:

“I have been taking the Urolithin A Supplement 500mg for a few weeks now, and I’m really impressed. It’s packed with powerful antioxidants and designed for healthy aging which is exactly what I was looking for. Definitely worth trying if you are looking to support your cellular health!”*

This highlights the compound’s potential to deliver meaningful results in a period when used consistently and appropriately.

Forms of Urolithin A Supplements

Currently, the popular versions of Urolithin A supplements on the market are pills/capsules, powders and liquids. Below is a detailed comparison table for you to easily choose:

Conclusion

The above article has fully mentioned information about the appropriate dosage of Urolithin A. Along with that, you have more experience about how to use it correctly, well and safely for your health.

However, you should note that when using any dietary supplement, not just Urolithin A, you should consult your doctor to get advice on the right product, meeting all necessary needs.