Rankings / Mitochondria & Cellular Energy
Urolithin A
Mitochondria & Cellular Energy · Mitophagy inducer
Tier B+
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.
Typical use: 500-1000 mg/day — OTC.
What this is
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
Dose & route
500-1000 mg/day
Citations
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9133463/
- https://pubmed.ncbi.nlm.nih.gov/32694802/
- https://www.nature.com/articles/s43587-025-00996-x
- https://pubmed.ncbi.nlm.nih.gov/41884209/
- https://pubmed.ncbi.nlm.nih.gov/41599294/
- https://doi.org/10.1007/s11033-026-11950-4
- https://clinicaltrials.gov/study/NCT01916239
- https://pubmed.ncbi.nlm.nih.gov/41374004/
- https://doi.org/10.33594/000000869
Links go to the source. If a link is dead or you want something re-checked, let me know.
Common questions
- Does Urolithin A work?
- 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.
- Is Urolithin A safe?
- Urolithin A has a low risk profile in published human data. Legal status: OTC (Mitopure/Timeline). This is not medical advice — see the disclaimer.
- What is the typical dose for Urolithin A?
- 500-1000 mg/day
- 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.