If you’ve seen urolithin A popping up in health chats, you’re not imagining it. Early human studies are linking this gut-derived compound to healthier cellular ageing, better muscle function and shifts in immune markers associated with “inflammaging”. But here’s the headline: your body only makes urolithin A if the right gut bacteria are on board — and that’s not true for everyone. Below, what it is, what the research actually shows, and how to get it from your plate before you even think about supplements.
What is urolithin A?
Urolithin A is a postbiotic — a compound made by gut microbes when you eat ellagitannin-rich foods such as pomegranate, walnuts and some berries. Not everyone can produce it efficiently; studies suggest distinct “metabotypes”, with only a portion of people converting these plant compounds into urolithin A, depending on the microbes present.
Why longevity experts care
Two strands of evidence have people excited:
-
Cellular housekeeping and muscle: Urolithin A has been shown to support mitophagy (your cells’ way of recycling worn-out mitochondria). In clinical trials, supplementation improved muscle endurance in older adults and enhanced training adaptations in athletes, pointing to real-world performance relevance beyond lab theory.
-
Immune ageing signals: A 2025 randomised, placebo-controlled study reported that 28 days of urolithin A altered biomarkers tied to age-related immune decline — a small trial, but notable for measurable changes in under a month.
These aren’t miracle results, and the datasets are still modest, but together they suggest a supportive role for energy metabolism, muscle function and immune tone as we age.
Food first, then consider supplements
You won’t find urolithin A in food; you make it from food. The best dietary precursors are pomegranate, walnuts, raspberries and blackberries thanks to their ellagitannins and ellagic acid. Eating these regularly can encourage your gut to produce urolithin A — if you have the right microbes.
If you don’t, a supplement sidesteps the conversion step. Trials typically use 500–1 000 mg daily and report good tolerability over weeks to months, with few serious adverse events. That said, supplement studies are often industry-funded and short-term; long-term safety and optimal dosing still need independent confirmation.
Who might benefit most?
People aiming to maintain muscle quality with age, resistance trainers looking to improve work capacity and recovery, and those interested in healthy-ageing strategies may be most likely to notice an effect, provided training, protein and sleep are dialled in. Urolithin A looks additive, not magical; it helps you do more of the work that drives results.
Smart ways to boost your urolithin A potential
Build a plate that feeds the right microbes. Regularly rotate ellagitannin-rich foods: toss pomegranate arils through salads, swirl pomegranate molasses into dressings, snack on a small handful of walnuts, and mix raspberries or blackberries into breakfast yoghurt. Pair with a generally plant-forward, fibre-rich diet to support a diverse microbiome — diversity improves the odds of having (or nurturing) the microbes that make urolithin A.
Train consistently. The clearest human benefits to date sit in the context of structured training. Lift 2–3 times per week, aim for progressive overload, and prioritise protein spread across meals. Urolithin A appears to complement, not replace, these fundamentals.
Be supplement-savvy. If you’re curious after giving the food route a fair try, speak to your clinician, especially if you’re pregnant, breastfeeding, managing chronic conditions or on medication. Look for products that clearly state urolithin A content per dose and avoid formulations with unnecessary fillers. Keep expectations grounded; track something meaningful (training volume, perceived recovery, or a simple walk-test) for 8–12 weeks to judge value.
Urolithin A is one of the more promising longevity-adjacent compounds because it targets cellular energy systems we know matter and already shows human data for muscle endurance and immune-ageing markers. Still, results are early, sample sizes are small, and many studies are industry-backed. Start with food and habits that move the needle for lifespan and healthspan anyway — whole plants, resistance training, sleep, and stress management — and treat urolithin A as a potential extra layer rather than a foundation.
ALSO SEE:
Featured Image: Pexels
