Urolithin A and Mitochondrial Health Research
Urolithin A is a gut-bacteria byproduct of pomegranate and berry compounds. Four randomized trials show muscle and immune signals, with company funding. What they show and what they do not.
Content last updated . This page has not been medically reviewed.
Quick answer
Urolithin A is a compound made by gut bacteria from ellagitannins and ellagic acid, which are plant polyphenols found in foods such as pomegranate, berries and nuts. [1] In small randomized trials it improved some muscle endurance measures and blood markers, but trials that were funded or run by the company that sells it have not shown it extends life or prevents disease. Labels used: promising but limited, preclinical (cells/animals only).
What it is, and why "mitochondria"
Mitochondria are the parts of cells that produce energy. Mitophagy is the cell's recycling of worn-out mitochondria. Urolithin A has been called a mitophagy activator, and research on mitophagy in aging is covered in mitochondrial dysfunction and mitophagy. Because gut bacteria make it, a supplement and a food-based diet are not the same exposure; we did not read a source on how much urolithin A people make from food, so we make no claim on that.Human trials, one by one
| Trial | Who | Design | Main result |
|---|---|---|---|
| Older adults, 2022 | 66 adults aged 65 to 90 | 4 months, urolithin A vs placebo | Muscle endurance improved at 2 months. Walk distance and muscle ATP production (the primary endpoints) did not differ significantly from placebo. [2] |
| Middle-aged adults, 2022 | Middle-aged adults | 4 months, two doses vs placebo | About 12% better muscle strength. Peak power output (primary endpoint) did not significantly improve. [3] |
| Immune study, 2025 | 50 healthy middle-aged adults | 4 weeks vs placebo | Shifts in some T cell subsets and immune cell metabolism. [4] |
| Trained runners, 2025 | 42 male distance runners | 4 weeks vs placebo | 3,000 m time trial not significantly improved. [5] |
Where the amount was stated, the older-adult, immune and runner trials used 1,000 mg a day. That is a study amount, not a recommendation. [2][4][5]
Reading the results fairly
- A 2024 systematic review of five studies (250 healthy people) reported it did not change maximal muscle ATP production, anthropometrics, cardiovascular outcomes or physical function, though it increased muscle strength and endurance and lowered some inflammation markers. Adverse events were mild or moderate and judged unrelated. [6]
- In the older-adult trial the authors reported no significant difference in adverse events between groups. [2]
- Most outcomes are biomarkers (blood markers, immune cell counts, gene expression). A change in a blood marker is not a health outcome. See biomarker changes vs meaningful health outcomes.
- No trial we read lasted beyond 4 months or measured disease, falls, hospital stays or survival.
Animal and cell data
A 2021 review said preclinical studies show urolithin A protecting muscle, brain, joints and other organs in animals. [1] We did not verify lifespan data for it and make no lifespan claim.Frequently asked questions
Does urolithin A slow aging?
No trial shows this. Small trials report muscle endurance and blood-marker changes over 4 months or less. [2][3]
Did the trials meet their main goals?
Not clearly. In the older-adult trial the walk-distance and ATP-production endpoints were not significantly different from placebo, and in the middle-aged trial peak power did not significantly improve. [2][3]
Are the studies independent?
Several were sponsored by or co-authored by employees of the company that makes the product. [3][4]
Is it FDA approved?
FDA reviewed a company's GRAS notice for food uses and had no questions. That is not an approval. [7]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Funding and conflicts
The middle-aged-adult trial's authors included employees and board members of Amazentis SA, the sponsor. [3] The older-adult trial listed company employees, a founder and shareholders among its authors. [2] The runner trial was supported by Amazentis funding. [5] The 2025 immune trial was funded by Amazentis, which supplied its product. [4] Independent replication is therefore still needed.
Regulatory status
In the US, FDA's GRAS (generally recognized as safe) notice no. 791 from Amazentis SA, for use as an ingredient in foods such as protein shakes, bars and yogurts, closed on December 20, 2018 with the FDA reply "no questions". [7] That is a response to a company's own safety conclusion for stated food uses, not an FDA approval, and it does not say urolithin A treats or prevents anything. We did not verify rules in other countries. Laws change; this is not legal advice.
Safety notes
People with chronic illness, those who are pregnant, and anyone on medicines should talk with a clinician before any supplement: talking with a health professional. For general muscle and aging evidence see strength training, muscle and aging and supplements for healthy aging.
References
- Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends in molecular medicine, 2021. PubMed abstract. Read 2026-10-22.
- Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA network open, 2022. PubMed abstract. Read 2026-10-22.
- Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell reports. Medicine, 2022. PubMed abstract. Read 2026-10-22.
- Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial. Nature aging, 2025. PubMed abstract. Read 2026-10-22.
- Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners. Sports medicine (Auckland, N.Z.), 2025. PubMed abstract. Read 2026-10-22.
- Targeting aging with urolithin A in humans: A systematic review. Ageing research reviews, 2024. PubMed abstract. Read 2026-10-22.
- GRAS Notice No. 791, Urolithin A. U.S. Food and Drug Administration GRAS notice inventory. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.