COMPOUND

Compounds / Supplements

Urolithin A

Urolithin A (Mitopure)

Supplements Oral OTC supplement

Gut-microbiota-derived metabolite of dietary ellagitannins (pomegranate, walnuts, raspberries, strawberries). Only ~30-40% of adults harbor the gut microbes needed to convert ellagitannins to UA, so direct supplementation bypasses microbiome variability. Mitopure (Timeline Nutrition / Amazentis) is the GRAS / NDIN-approved branded form (FDA NDIN approved 2018). Best-characterized mitophagy activator with positive human RCT data: boosts mitochondrial quality control, improves muscle endurance and strength in older / unfit adults. Strongest human evidence base of any compound in this batch.

At a glance

Half-life
~25 h Plasma elimination half-life ~17-22 h for unconjugated UA; conjugated metabolites (UA-glucuronide, UA-sulfate) circulate at much higher levels with similar half-life. Steady-state reached in ~4 days of daily dosing. Andreux 2019 PK data (PMID 32694802).
Routes
Oral
Vial sizes
250 mg · 500 mg · 1000 mg
Evidence base
3 studies 2 human · 1 preclinical

Mechanism

Activates mitophagy: the cellular cleanup of damaged mitochondria. Drives PINK1 / Parkin pathway activation and mitochondrial biogenesis (PGC-1α, NRF1, TFAM). Improves mitochondrial respiration in muscle, reduces inflammatory cytokines, and modestly improves muscle protein synthesis. Does NOT meaningfully shift NAD+ levels, mechanistically distinct from NR / NMN supplementation.

Dosing

Any amounts shown here are reported from published studies only. 2 of 3 catalogued studies involved human subjects. COMPOUND does not publish its own dosing guidance.

Where a study reports an amount, it appears in that study's entry below, attributed to the source.

Published evidence

  1. Human RCT 2022

    Urolithin A improves muscle strength, exercise performance, and plasma markers of mitochondrial health in a randomized trial in middle-aged adults

    Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C Cell Rep Med

    ATLAS trial (NCT03464500). 88 untrained overweight middle-aged adults. 500 or 1000 mg/day UA x 4 months. Significant improvements in leg muscle strength (~12%, p=0.027-0.029), 6-minute walk test (1000 mg arm), reductions in plasma acylcarnitines + CRP. Strongest existing human RCT for any mitophagy activator.

    PMID 35903097

  2. Human RCT 2019

    The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans

    Andreux PA, Blanco-Bose W, Ryu D, Burdet F, Ibberson M, Aebischer P, Auwerx J, Singh A, Rinsch C Nat Metab

    First-in-human trial in 60 sedentary elderly adults. Single dose + 4 weeks of 500 / 1000 mg UA. Safe, well-tolerated, dose-dependent plasma exposure, and modulated skeletal muscle mitochondrial gene expression + plasma acylcarnitines. Established the human PK profile.

    PMID 32694802

  3. Animal in vivo 2016

    Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodents

    Ryu D, Mouchiroud L, Andreux PA, et al. Nat Med

    Foundational paper. UA extended C. elegans lifespan, improved muscle function in aged mice and rats. Established mitophagy mechanism; preclinical case for the human trials.

    PMID 27548254

Reported side effects

Mild GI upset
Occasional Mild · Loose stools or mild nausea, especially in first week. Resolves with continued use.
Headache
Rare Mild · Anecdotal, very rare in trials.

Storage

Cool dry place, original packaging. Mitopure pouches stable 2 years; capsules similar.