Urolithin A Benefits: What It Is and Why Your Body Needs It

Urolithin A (UA) is an impressive antioxidant that the body can produce naturally from gut bacteria that convert ellagitannins. It is undeniable that UA brings many impressive benefits such as anti-aging, anti-inflammatory, enhanced immune response, improved muscle, increased endurance.

However, did you know that only 40% of humans can do this because not all probiotics can produce UA.

What is Urolithin A?

Urolithin A (UA) is a natural polyphenol antioxidant compound, belonging to the urolithin family, produced by the human intestinal bacteria.

UA is produced through the consumption of foods containing ellagitannin and ellagic acid (mainly in fruits such as berries, citrus fruits, etc.).

Through a long conversion process, UA is automatically absorbed into the blood by the body, converted into UA conjugates, mainly UA-glucuronide and UA-sulfate. Of which, UA-glucuronide is the most abundant form of UA detected in human plasma [3].

Urolithin A (UA) has only recently attracted significant attention, as noted earlier, not everyone naturally produces this compound. Since its discovery, numerous studies have highlighted its remarkable benefits.

One of the most prominent findings is UA’s ability to support mitochondrial function, helping maintain consistent energy levels throughout the body, while also promoting skin health and offering strong anti-aging properties through its role in cellular maintenance.

Additionally, at the physiological level, UA has shown promising effects in improving muscle function in models such as rodents, worms, and mice, and has been associated with potential benefits in managing Duchenne muscular dystrophy (DMD) (Singh et al., 2022) [1].

UA is well-known for its powerful antioxidant properties. Therefore, this nutrient can protect the body comprehensively against harmful environmental factors [2].

4 Benefits of Urolithin A

To gain a deeper understanding of the potential benefits of UA, the following sections provide a detailed overview of these potential benefits:

1. Muscle Function

Haotian Zhao et al. (2023) discussed the potential muscle health-supporting effects of Urolithin A (UA) in their review Pharmacological Effects of Urolithin A and Its Role in Muscle Health and Performance: Current Knowledge and Prospects.

Their findings suggest that UA may influence muscle mitochondria, thereby supporting endurance and reducing fatigue [8].

Additionally, UA has been associated with antioxidant activity at the muscle cell level, which could help limit oxidative stress and cellular damage.

Emerging studies suggest that UA might promote muscle cell repair and development, enhance mitochondrial function, and support energy metabolism.

It may further play a role in regulating protein synthesis and degradation. Together, these mechanisms could contribute to maintaining healthy muscle mass.

However, it is important to note that much of the current evidence is preliminary, and further studies in humans are needed to confirm these effects [4].

2. Anti-Aging Effects

Urolithin A (UA) has been studied for its potential anti-inflammatory and antibacterial properties, which may help the body resist harmful environmental factors.

These protective effects are thought to contribute to limiting external impacts on the skin, muscles, brain, joints, and other organs, potentially slowing down signs of aging.

Some research also suggests that UA might support the repair of damaged cells by targeting dysfunctional mitochondria, which may support overall cellular integrity and function.

However, it is important to note that these findings are still preliminary, and more extensive human studies are needed to validate these effects [3].

You may also read: 5 Best Urolithin A Supplements for Healthy Aging and Muscle Health

3. Metabolic Health

In addition to its potential role in supporting energy levels, Urolithin A (UA) has also been investigated for its effects on metabolic health.

Some studies suggest that UA may help improve insulin sensitivity, which may help improve appetite regulation and nutrient utilization, potentially contributing to metabolic health.

UA has also been associated with optimizing glucose absorption and helping maintain balanced blood sugar levels. In addition, it may play a role in reducing fat accumulation within cells.

Together, these mechanisms are being explored as possible ways to support overall metabolic health. However, it is important to recognize that current findings are still preliminary, and more human studies are needed to fully confirm these effects.

4. Joint Health

Recent studies have begun exploring UA’s role in bone and joint health. Preliminary studies suggest that UA may be able to target mitochondria not only in healthy tissues but also in aging bones and joints.

By influencing mitochondrial function in these areas, UA could help reduce some of the processes associated with skeletal aging.

However, these observations are still early-stage, and further human studies are necessary to better understand and confirm these potential benefits [5].

Note: Although Urolithin A has recently gained attention for its potential health benefits, it remains a relatively new compound with limited clinical evidence in humans. Most of the existing research has been conducted in animal models, cell cultures, or small-scale human trials, highlighting its promise but not yet confirming its effectiveness on a broader scale.

Why Your Body Needs Urolithin A

UA itself directly affects mitochondria, and as you know, mitochondria are present throughout the body, particularly within each cell.

And their main task is to provide energy for all activities of the body in general, and organs in particular. So it is not an exaggeration to say that we cannot live without mitochondria and UA. This is the "duo" that helps our bodies live healthy, happy, and mentally comfortable.

In more detail, UA not only stimulates mitochondrial activity but also "encourages" the body to produce mitochondria more actively. At the same time, UA "heals" damaged mitochondria and promotes the production of new, healthy mitochondria.

As a result, sufficient UA levels—whether produced naturally or through supplementation—may contribute to improved mental clarity and overall vitality.

The above mentioned points have been confirmed in the study Urolithin A improves mitochondrial health, reduces cartilage degeneration, and alleviates pain in osteoarthritis by Davide D'Amico et al. (2022) (Davide D'Amico et al., 2022) [3].

Specifically, the study shows that UA is a natural postbiotic compound that the body can possess with the effect of promoting mitochondrial and phagocytic function.

Therefore, not only is it beneficial for muscle health (suitable for the elderly and middle-aged), this compound also contributes to improving mitochondrial phagocytosis (1) and mitochondrial respiration, thereby improving mobility with beneficial effects on structural damage in joints.

(1): The process by which damaged mitochondria are removed and replaced with healthy ones.

Food Sources of Urolithin A

Urolithin A is not found directly in foods but is a metabolite derived from ellagitannins—polyphenols present in certain fruits. The table below compares foods rich in Urolithin A precursors.

Data suggest that black raspberries and pomegranates are especially rich in UA precursors.

In particular, in the study Urolithin A suppresses the proliferation of endometrial cancer cells by mediating estrogen receptor-α-dependent gene expression (Wei Zhang et al., 2016), after analyzing 17 components and metabolites in raspberries, UA may be particularly beneficial for women’s health due to its potential to support hormonal balance.

By enhancing metabolic function, UA helps women maintain a stable weight, which in turn supports hormonal balance [6].

Similarly, for pomegranate, Sarah Livingston et al. (2020) mentioned in the study Pomegranate derivative urolithin A enhances vitamin D receptor signaling to amplify serotonin-related gene induction by 1,25-dihydroxyvitamin D that UA is a nutritional metabolite derived from pomegranate ellagitannin, which may act through AMP kinase (AMPK) signaling [7].

Read more: Urolithin A vs Pomegranate Extract – What’s the Difference?

Other Ways to Increase Urolithin A

Because each person's physical condition is different, not everyone can absorb enough of the necessary "raw materials" while also getting enough UA converted from food.

Therefore, supplementation with UA may be considered for individuals unable to obtain sufficient amounts through diet.

Currently, on the market, supplements containing UA come in many different forms such as capsules, tablets, powders and solutions. Each version will have its own advantages and limitations, so you should carefully research which type best meets your needs.

In addition, the source of raw materials to extract into easily absorbed UA varies from manufacturer to manufacturer.

Therefore, you should carefully research the production process, ingredients, etc. to ensure the absence of ingredients that may trigger allergic reactions or cause adverse effects.

Dosage and Side Effects of Urolithin A Supplements

UA supplements are available in a wide range of dosages, typically from 250 mg to 1000 mg per day. This may raise the question of how to determine the most suitable dosage.

In general, the licensed range for safe use for health is 250–1000 mg/day, and the specific dosage depends on the manufacturer's recommendations.

However, when you first use this UA supplement, you should start with the lowest dosage. Then, carefully observe your body's reaction. After completing one full cycle of use, individuals may consider adjusting to a higher dosage, if necessary

But no matter what, it is essential to consult a healthcare professional or nutritionist to know which dosage is most suitable for you.

The reason is that although clinical trials have not reported any serious adverse events associated with Urolithin A supplementation, mild effects have been noted. Some users may experience muscle aches and pains (myalgia) possibly related to UA.

Other symptoms, such as headache, diarrhea, or back pain, have been reported but are not clearly linked to UA. Especially with long-term high-dose use, there is a potential risk of nausea, dizziness, and digestive issues.

Interaction and Caution When Taking Urolithin A Supplement

There is currently no research showing that UA supplements interact with any drugs. However, because UA is “processed” in the intestines and stored in the liver, when you take drugs that directly affect the digestive system (probiotics) or liver enzymes which may alter the normal absorption or effectiveness of UA.

In some cases, it even causes changes in the active ingredient, causing damage to the body. Therefore, do not forget to clearly explain to your doctor or nutritionist about the drugs you are taking to receive appropriate guidance on UA supplementation.

How Long Does It Take for Urolithin A to Work?

You can take UA supplements with meals (any meal of the day) to improve absorption and minimize the risk of gastrointestinal discomfort.

But it should be noted that you should maintain taking the Urolithin A within a certain time frame during the day to maintain a stable UA level.

In addition, users should avoid taking UA on an empty stomach because it can cause stomach upset and discomfort due to the process of UA metabolism by beneficial bacteria in the intestines.

What is the Best Time to Take Urolithin A Supplements?

It is difficult to determine an exact timeframe because absorption rates vary among individuals. Among them, those with good metabolism can see results after only 4 to 8 weeks.

But some others need more time, up to 3 months (12 weeks). Therefore, what you should do is persistently follow the usage schedule until it is effective.

Conclusion

Above is all the useful information about Urolithin A. It can be seen that this active ingredient brings many great benefits to health such as strengthening muscles, anti-aging, improving resistance,... Therefore, you should actively supplement foods containing ingredients that convert into UA or find reputable supplements. But no matter what, do not forget to consult your doctor or nutritionist to supplement this ingredient safely and effectively.