Rankings / Mitochondria & Cellular Energy

Urolithin A

Mitochondria & Cellular Energy · Mitophagy inducer

Tier B+

Reviewed by Read Off Label · Last reviewed · How we grade

autophagymicrobiomemitochondrialotc
7.3 / 10
Tier B+
Ev 6 Bn 6.5 Sf 9

Bottom line

Read Off Label grades Urolithin A as B+ (7.3/10) based on moderate evidence, med-high benefit magnitude, and a low-risk safety profile.

Andreux 2019 first-in-human safety trial.

Studied, labeled, or reported-use context: 500-1000 mg/day — OTC; not individualized guidance.

Frontier potential — editorial judgment, not evidence

This is a separate axis from the grade above. It asks a different question: if this worked in humans, how much would it matter? It is our judgment, it is not part of the composite score, and it cannot raise a grade. A high number here is a statement about the idea, not about whether it works or whether anyone should take it.

5/10
Real mechanism, modest ceiling Phase 2

What the ceiling rests on

One of the few compounds with a specific, measurable mechanism — mitophagy induction — confirmed in human muscle biopsies, not just inferred. Human trials show improved muscle endurance and mitochondrial gene-expression signatures in middle-aged and older adults.

Why it may not get there

Effect sizes are small and concentrated in biomarkers and endurance measures rather than outcomes anyone would notice unaided. Only a minority of people convert dietary ellagitannins to urolithin A, which is the reason the supplement exists — but it also means the population-level case rests on that conversion gap mattering. Most trials are funded by the company selling it.

What would change this An independent trial with a clinically meaningful functional endpoint.

What the evidence says

Andreux 2019 first-in-human safety trial. Singh 2022 Cell Reports Med: ~12% muscle strength improvement in middle-aged adults over 4 months. Only 30-40% of humans produce UA from ellagitannins naturally — supplementation bypasses microbial variability.

Mechanism

Gut microbiome metabolite of ellagitannins (pomegranate, walnuts); induces mitophagy — selective autophagy of damaged mitochondria; improves mitochondrial function

Studied, labeled, or reported dose & route

500-1000 mg/day

This records doses and routes described in studies, approved labeling, clinical practice, or documented use. It is not individualized guidance and does not establish safety; context changes with indication, formulation, health history, monitoring, and other medicines.

Citations

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Common questions

What does the evidence show about Urolithin A's effects?
Read Off Label rates the evidence for Urolithin A as Moderate and the benefit magnitude as med-high, producing an overall grade of B+ (7.3/10). Andreux 2019 first-in-human safety trial.
What safety findings are reported for Urolithin A?
Urolithin A has a low risk profile in the database. Low Legal status: OTC (Mitopure/Timeline).
What doses or routes are reported for Urolithin A?
500-1000 mg/day This is context from studies, approved labeling, clinical practice, or documented use; it is not individualized guidance and does not establish safety.
How does Urolithin A work?
Gut microbiome metabolite of ellagitannins (pomegranate, walnuts); induces mitophagy — selective autophagy of damaged mitochondria; improves mitochondrial function

This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.