Urolithin A vs Pomegranate Extract – What’s the Difference?
It is widely recognized that, aside from environmental factors, diet plays a crucial role in determining human longevity and quality of life. A healthy diet typically consists of ample vegetables, fruits, and essential minerals.
For those interested in healthy aging through dietary supplementation, Urolithin A and pomegranate extract are likely familiar names. However, fully understanding and distinguishing between these two substances can be challenging for most people.
Therefore, in this article, we’ll uncover the facts behind these extracts to help you make an informed decision about which product best supports your health.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Urolithin A is a compound produced by the gut microbiota after digesting polyphenols from pomegranates.
- Pomegranate extract contains compounds such as ellagitannins and punicalagins, which are precursors to Urolithin A.
- Pure Urolithin A from supplements has significantly higher bioavailability than pomegranate extract.
- Choosing between the two depends on individual gut microbiome health, supplementation goals, and budget.
What is Urolithin A?
Urolithin A (UA) is a bioactive compound present in the human gut. It is formed by certain gut bacteria that metabolize complex polyphenols found in berries and nuts, especially pomegranates.
More specifically, UA belongs to a class of ellagitannin-derived metabolites, which are not naturally present in foods. Besides pomegranates, raspberries and walnuts are also rich in ellagitannins, which the body converts into UA during digestion.
Recent studies, such as the one published in Nature Metabolism (Ryu et al., 2016), have shown that Urolithin A can activate mitophagy—a cellular recycling mechanism that removes damaged mitochondria—thereby maintaining cellular health and slowing aging at the cellular level [1].
Other key benefits of Urolithin A include:
Enhancing muscle endurance in older adults:
A 2022 study found that supplementing with 500 mg of Urolithin A daily over four months led to a 12% increase in muscle strength among sedentary middle-aged adults. UA also improved maximal oxygen consumption (VO₂ max), physical endurance, and reduced inflammatory markers like CRP (Singh et al., 2022) [2].
Promoting gut health:
In the same 2016 study by Ryu, it was demonstrated that:
“Urolithin A improves the intestinal epithelial barrier by strengthening tight junctions, thereby reducing intestinal permeability…” (Ryu et al., 2016) [3].
Improving memory and cognitive function:
In a preclinical study published in Nature Neuroscience, Urolithin A was shown to reduce amyloid-beta accumulation in the brain, enhance autophagy, and decrease neuroinflammation in a mouse model of Alzheimer’s disease (Fang et al., 2019) [5].
An additional study by Lee et al. (2020) from the University of Copenhagen reported that after 20 weeks of Urolithin A treatment, the mice exhibited significant improvements in spatial memory and cognitive performance, with neural activity in the hippocampus markedly restored [6].
What is Pomegranate Extract?
Pomegranate extract is a concentrated form of the bioactive plant compounds found in pomegranates, particularly ellagitannins and punicalagins—both of which are powerful antioxidants.
By nature, pomegranate extract is fundamentally different from Urolithin A. To put it simply, Urolithin A is not present in the extract itself; rather, it is the end product of ellagitannins metabolism, which takes place in the human gut via specific microbiota.
Key components in pomegranate extract include:
- Ellagitannins: These are precursors, or raw materials, required for the body to produce Urolithin A.
- Punicalagins: Antioxidant compounds that rival—or even surpass—the antioxidant strength of green tea.
- Anthocyanins and flavonoids: Compounds known for improving circulation and reducing inflammation.
When discussing this extract, we cannot ignore its well-documented health benefits:
Supports cardiovascular health and lowers blood pressure:
Pomegranate extract contains punicalagin—a highly bioactive polyphenol—that has been shown to improve endothelial function and reduce blood pressure.
In an animal study conducted by Aviram in 2004, mice that consumed pomegranate juice over a one-year period saw a 30% reduction in carotid artery thickness and a 12% drop in systolic blood pressure (Aviram et al., 2004) [7].
Potent antioxidant activity that neutralizes free radicals:
Punicalagin and ellagic acid are powerful antioxidants capable of neutralizing free radicals and inhibiting lipid peroxidation.
One study found that the antioxidant activity of pomegranate juice is three times greater than that of green tea or red wine, effectively slowing down cellular aging and protecting the cardiovascular and nervous systems from oxidative stress (Gil et al., 2000) [8].
May help regulate cholesterol and blood glucose:
In terms of metabolic health, a clinical trial conducted on type 2 diabetes patients concluded:
“Consumption of 250 mL of pomegranate juice daily for 12 weeks significantly reduced HbA1c and fasting glucose levels, and improved lipid profile…” (Banihani et al., 2013) [9].
Role of Gut Microbiome in Converting Pomegranate Extracts into Urolithin A
Theoretically, ellagitannins from pomegranate extracts are absorbed through the gastrointestinal tract and converted into Urolithin A in the colon.
However, in reality, this conversion does not always occur. It heavily depends on the composition and diversity of an individual's gut microbiome—particularly the presence of specific bacterial strains such as Gordonibacter.
If a person has digestive issues, a deficiency in these key microbes, or an imbalanced gut microbiome in general, the ability to convert ellagitannins into Urolithin A is significantly compromised. This makes supplementation with probiotics or gut-supportive interventions essential for enhancing the bioconversion process.
Numerous studies have explored variations in gut microbial populations between individuals with high and low plasma Urolithin A levels.
While the results are not yet fully conclusive and require further validation, emerging data suggest that approximately one-quarter of participants lack the microbial capacity to convert pomegranate compounds into Urolithin A.
To simplify, this conversion process consists of three stages:
- We consume pomegranates, pomegranate juice, or pomegranate extract containing ellagitannins and punicalagins.
- Gut bacteria metabolize these compounds into various Urolithins.
- Urolithin A is absorbed into the bloodstream and exerts cellular-level benefits.
This makes it clear that without the right gut microbes in stage two, the entire process breaks down—like a missing link in a chain. As a result, the active compounds from pomegranate extract may simply be excreted from the body without delivering the intended benefits, including Urolithin A itself.
Comparison Table of Urolithin A and Pomegranate Extract
To quickly and clearly visualize the differences between Urolithin A and Pomegranate Extract, the table below summarizes key information on their origin, composition, bioavailability, and more.
|
Criteria |
Urolithin A (Pure) |
Pomegranate Extract |
|
Origin |
Synthesized by gut microbiota after digestion |
Directly from pomegranate fruit or juice |
|
Main Components |
Urolithin A |
Ellagitannins, Punicalagins |
|
Bioavailability |
High; can be consistently delivered in supplements |
Depends on individual gut microbiome |
|
Key Health Benefits |
Supports mitochondrial function, anti-aging, cognitive improvement, muscle maintenance in older adults |
Antioxidant, cardiovascular support |
|
Microbiome Dependency |
No |
Yes |
|
Cost |
Higher |
Lower |
From the table above, it's clear that while Urolithin A and pomegranate extract are biologically connected, they differ significantly in bioavailability, purity, and efficacy.
While pomegranate extract delivers a broad spectrum of phytonutrients—such as punicalagin, ellagitannins, and various polyphenols—Urolithin A is the final bioactive metabolite that penetrates deeply and acts directly at the cellular level, particularly in the mitochondria.
One crucial point is that not everyone has a sufficiently healthy gut microbiome capable of converting ellagitannins into Urolithin A, making the efficacy of pomegranate extract inconsistent across individuals.
Urolithin A vs Pomegranate Extract: Benefits & Bioavailability Comparison
To better understand the differences between Urolithin A and pomegranate extract, it's important to examine key factors such as bioavailability, health benefits, and cost.
One of the most significant distinctions lies in bioavailability: Urolithin A, when taken in its purified form as a supplement, is readily absorbed into the bloodstream, delivering rapid and consistent results.
In contrast, the effectiveness of pomegranate extract largely depends on the individual's gut microbiome, which must convert its ellagitannins into Urolithin A—a process that varies greatly between individuals.
Supporting this, data from the European Journal of Clinical Nutrition revealed that direct supplementation with 500 mg of Urolithin A resulted in blood levels six times higher than those achieved from drinking 8 ounces (240 ml) of pure pomegranate juice (Kuerec et al., 2024) [11].
From a health perspective, Urolithin A has been clinically shown to enhance mitochondrial function, improve muscular endurance, and slow cellular aging. Meanwhile, pomegranate extract remains a powerful source of polyphenols, providing notable anti-inflammatory and cardiovascular benefits.
However, these advantages come at a price. Due to its high purity and superior absorption, Urolithin A supplements are often significantly more expensive than standard pomegranate extracts.
Urolithin A and Pomegranate Extract: Which is Better?
When deciding which product is superior, the answer isn’t always straightforward. If you have a well-functioning gut microbiome, pomegranate extract can be a cost-effective and efficient choice for general health enhancement.
However, it's important to note that pomegranate juice is also a significant source of natural sugars, which may not be suitable for individuals following a low-sugar or weight-loss diet.
As age increases and gut microbiota decline—reducing natural conversion efficiency—direct supplementation with Urolithin A becomes the more optimal option, offering cellular benefits at the mitochondrial level and supporting healthy aging.
Can You Combine Urolithin Supplements into Pomegranate Extract?
For those struggling to choose between the two, the natural question is: can you combine them? The answer is yes—and it may even offer synergistic health benefits.
In fact, several modern supplement formulations have started integrating both ingredients to enhance biological effectiveness and broaden their therapeutic scope. Still, one must carefully manage dosage and timing to avoid overlap or excessive polyphenol intake.
To prevent such risks, consult a healthcare professional to receive guidance tailored to your personal health condition and supplement strategy.
Conclusion
In conclusion, although Urolithin A and pomegranate extract are metabolically linked, they serve distinct roles in your health regimen. Urolithin A stands out for its direct cellular impact, particularly on mitochondrial function and aging, while pomegranate extract provides a wide range of natural antioxidants.
Depending on your health goals—whether it's optimizing cellular function—choosing the right supplement remains key. In some cases, combining both may be the ideal strategy.
Thanks to advancements in science and modern healthcare, the once-daunting challenges of aging are being steadily addressed through discoveries that empower us to take control of our well-being.
Frequently Asked Questions
1. Is It Better To Consume Pomegranate Juice Or Take Urolithin As Supplements For Health Benefits?
The answer depends entirely on individual goals and the condition of your gut microbiome. If your preference leans toward a plant-rich diet and natural products, then pomegranate juice or extract may be ideal—they deliver a wide spectrum of polyphenols, anthocyanins, flavonoids, and ellagitannin precursors.
However, if you are seeking targeted cellular effects—particularly in activating mitophagy (the regeneration of damaged mitochondria) and enhancing cellular energy—then Urolithin A supplements are the more appropriate option.
2. Can Pomegranate Extract Provide Enough Urolithin For Noticeable Health Benefits?
Theoretically, pomegranate extract can supply sufficient ellagitannins to generate Urolithin A via gut microbiota. However, reality is far more complex. Many adults lack the specific bacterial strains—particularly Gordonibacter urolithinfaciens—due to long-term dietary imbalances, making natural conversion inefficient or even impossible for some individuals.
3. Does Everyone's Gut Microbiome Convert Pomegranate Extracts Into Urolithin Effectively?
As mentioned, conversion depends on the presence of certain gut microbiota. Not everyone can efficiently convert pomegranate extracts into Urolithin A. This explains why two people consuming the same dose of pomegranate extract may have vastly different blood levels of Urolithin A. This inconsistency is precisely why direct Urolithin A supplementation provides a standardized, microbiome-independent alternative.
4. Can Urolithin A From Supplements Interact With Medications Differently Than Urolithin A Produced Naturally From Pomegranates?
Both forms of Urolithin A—naturally produced or supplement-derived—share the same hepatic metabolic pathway. However, supplement-derived Urolithin A can reach far higher concentrations in the bloodstream, which increases the potential for pharmacological interactions, especially at high or prolonged doses.
In vitro studies suggest that Urolithin A may affect liver glucuronidation and sulfation pathways, potentially impacting muscle endurance (Liu et al., 2022) [10]. This raises concerns about interactions with cardiovascular or endocrine medications. That said, no clinical trials have yet reported serious adverse effects when used within recommended dosages.
5. Will Consuming Urolithin A Supplement Provide The Same Antioxidant Benefits As Eating Whole Pomegranates?
Urolithin A does not function as a traditional antioxidant. Rather than scavenging free radicals like vitamin C or resveratrol, it triggers endogenous mitophagy—the cellular process that clears out damaged mitochondria.
In contrast, whole pomegranates contain polyphenols that act as direct antioxidants, reducing inflammation and oxidative stress at the surface level. In short, Urolithin A does not replace immediate antioxidant effects but offers deeper, longer-term cellular protection.
6. Is There A Preferred Dosage For Urolithin A Supplements Compared To The Amount Found In Pomegranate Extracts?
Clinical studies have shown that 250–500 mg/day of Urolithin A can significantly improve mitochondrial function and muscle health, particularly in older adults (Ryu et al., 2016) [11]. This is the standard range used in most human trials.
It is difficult to compare this directly with a specific amount of pomegranate extract, but suffice it to say—you would require a much larger intake of extract to reach comparable Urolithin A levels through natural conversion.
References
- [1] [3] [11] Ryu, Dongryeol, Et Al. “Urolithin A Induces Mitophagy And Prolongs Lifespan In C. Elegans And Increases Muscle Function In Rodents.” Nature Medicine, Vol. 22, No. 8, Nature Portfolio, July 2016, Pp. 879–88, Https://Doi.Org/10.1038/Nm.4132.
- [2] Singh, Anurag, Et Al. “Urolithin A Improves Muscle Strength, Exercise Performance, And Biomarkers Of Mitochondrial Health In A Randomized Trial In Middle-Aged Adults.” Cell Reports Medicine, Vol. 3, No. 5, Elsevier Bv, May 2022, Pp. 100633–33, Https://Doi.Org/10.1016/J.Xcrm.2022.100633
- [4] Chen, Peng, Et Al. “Recent Advances And Perspectives On The Health Benefits Of Urolithin B, A Bioactive Natural Product Derived From Ellagitannins.” Frontiers In Pharmacology, Vol. 13, Frontiers Media, June 2022, Https://Doi.Org/10.3389/Fphar.2022.917266.
- [5] Fang, Evandro F., Et Al. “Mitophagy Inhibits Amyloid-Β And Tau Pathology And Reverses Cognitive Deficits In Models Of Alzheimer’s Disease.” Nature Neuroscience, Vol. 22, No. 3, Springer Science And Business Media Llc, Feb. 2019, Pp. 401–12, Https://Doi.Org/10.1038/S41593-018-0332-9.
- [6] Lee, Hyun Jik, Et Al. “Urolithin A Suppresses High Glucose-Induced Neuronal Amyloidogenesis By Modulating Tgm2-Dependent Er-Mitochondria Contacts And Calcium Homeostasis.” Cell Death And Differentiation, Vol. 28, No. 1, Springer Nature, July 2020, Pp. 184–202, Https://Doi.Org/10.1038/S41418-020-0593-1.
- [7] Aviram, Michael, And Mira Rosenblat. “Pomegranate Protection Against Cardiovascular Diseases.” Evidence-Based Complementary And Alternative Medicine, Vol. 2012, Hindawi Limited, 2012, Pp. 1–20, Https://Doi.Org/10.1155/2012/382763.
- [8] Gil, María I., Et Al. “Antioxidant Activity Of Pomegranate Juice And Its Relationship With Phenolic Composition And Processing.” Journal Of Agricultural And Food Chemistry, Vol. 48, No. 10, American Chemical Society (Acs), Sept. 2000, Pp. 4581–89, Https://Doi.Org/10.1021/Jf000404a.
- [9] Banihani, Saleem, Et Al. “Pomegranate And Type 2 Diabetes.” Nutrition Research, Vol. 33, No. 5, Elsevier Bv, May 2013, Pp. 341–48, Https://Doi.Org/10.1016/J.Nutres.2013.03.003.
- [10] Liu, Sophia, Et Al. “Effect Of Urolithin A Supplementation On Muscle Endurance And Mitochondrial Health In Older Adults.” Jama Network Open, Vol. 5, No. 1, American Medical Association (Ama), Jan. 2022, P. E2144279, Https://Doi.Org/10.1001/Jamanetworkopen.2021.44279.
- [11] Targeting Aging With Urolithin A In Humans: A Systematic Review By Ajla Hodzic Kuerec, Xuan K. Lim, Anderson Ly. Khoo, Elena Sandalova, Lihuan Guan, Lei Feng, Andrea B. Maiercontainer: Ageing Research Reviewsyear: 2024volume: 100doi: 10.1016/J.Arr.2024.102406
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.Author
Product Disclaimer
The dietary supplement products mentioned on this website are formulated based on scientific research and adhere to FDA guidelines for dietary supplements. However, the content of the articles has not been evaluated by the Food and Drug Administration (FDA) and is not intended to promote or endorse any specific product. Any products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.
Opinions and Endorsements
Any claims, statements, or opinions expressed in the articles are those of the author(s) and do not necessarily reflect the views or opinions of the manufacturers of the dietary supplement products. The products sold on this website are separate from the content of the articles and are not directly endorsed or associated with the information presented here.
Liability Disclaimer
The author(s) of the articles, website, and manufacturers of the dietary supplement products do not assume any liability for any potential consequences arising from the use of the information provided in the articles. It is recommended that individuals consult with a qualified healthcare professional before making any dietary or lifestyle changes, including the use of dietary supplements.
Product Usage
Please refer to the product labels and packaging for specific usage instructions and guidelines for the dietary supplement products sold on this website.
Customer Support
For any concerns or questions regarding the dietary supplement products, please contact our customer support team, who will be more than happy to assist you.
Leave a Comment
Be the first to comment.
What do you think?