Urolithin A
Longevity
Also known as: UA, Mitopure
B
Grade B💊 250-1000mg daily🎯 4 primary uses🔗 3 synergies⚠️ Review warnings
Overview
Gut-derived metabolite that activates mitophagy, clearing damaged mitochondria. Most people don't produce it efficiently, making supplementation valuable.
Primary Uses
MitophagyMitochondrial healthMuscle functionLongevity
Dosage
Typical range
250-1000mg daily
Timing
Morning with food
With food
Yes
Dose Tiers
Moderate
500 mg/day
Optimal
500-1,000 mg/day
Upper Limit
No established UL
Duration
Safe long-term, benefits build over weeks
Special Populations
Age-related muscle decline, mitochondrial support
Mechanism of Action
- • Activates mitophagy (clears damaged mitochondria)
- • Improves muscle endurance
- • Enhances mitochondrial function
- • Anti-aging effects in studies
Evidence Quality
Evidence Grade B
Strong clinical evidence for mitochondrial and muscle benefits
Safety & Contraindications
Serious Warnings
- • None significant
Contraindications
- • None established
Common Side Effects
- • Well tolerated
- • Mild GI initially
Pregnancy & Breastfeeding
Avoid, insufficient data
Liver & Kidney Notes
Safe
Interactions
💊 Medications
- • None significant
🧪 Supplements
- • Complements other mitochondrial support
🍽️ Food & Alcohol
- • Pomegranate, berries (precursors, not direct)
Stacking & Synergies
Pairs Well With
NMNCoQ10Exercise
Avoid Combining With
None
Best Goal Synergies
Mitochondrial healthMuscle preservationLongevity
Buying Guide
What to Look For
- • Mitopure branded
- • Timeline Nutrition
- • Third-party tested
Standardization Markers
Urolithin A content
Adulteration risk
Low
Practical Notes
- • Most people don't efficiently convert precursors
- • Clinical trials show muscle benefits
- • Mitopure is well-researched brand
Tags
mitophagymitochondrialongevitymuscle
Frequently Asked About Urolithin A
How much Urolithin A should I take?
The typical effective range is 500-1,000 mg/day. Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Urolithin A?
Morning with food. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Urolithin A with food?
Yes.
Does Urolithin A interact with medications?
Yes — known interactions include None significant. If you take any prescription medication, talk to your doctor or pharmacist before starting Urolithin A.
What does Urolithin A pair well with?
Urolithin A stacks well with NMN, CoQ10, and Exercise — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Urolithin A?
Urolithin A should be avoided or used with caution by people with None established. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Urolithin A?
Most people tolerate Urolithin A well. The most commonly reported side effects are Well tolerated and Mild GI initially. Side effects are usually dose-dependent — lowering the dose often resolves them.
Related Guides
In-depth guides covering Urolithin A — protocols, comparisons, and use cases.
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.