Urolithin A
Gut-derived metabolite from ellagic acid; activates mitophagy. Promising longevity & muscle endurance data.
longevityendurancerecoverymetabolic
Evidence last reviewed: 04 Apr 2026
Trade-offs & context
Known concerns, timing considerations, & interactions
Note
Limited long-term human safety data — trials up to 4 months only
Dot colour: ●High concern ●Moderate ● Low / note
Biomarkers studied
Outcomes directly measured across the evidence records below
Performance
Muscle Endurance
Evidence
1 record
Muscle endurance / mitochondrial health
Older adults; healthy middle-aged adults • RCTs (phase I/II)
PUBMEDModerate
Improved handgrip & leg muscle endurance; mitophagy markers improved; good safety profile.
Dose: 500 mgDuration: 4–12 weeks
Citation: Andreux et al. 2019; Liu et al. 2022
~40% of people are 'non-producers' from gut microbiome; direct supplementation bypasses this.
Forms
Urolithin A (Mitopure)
Standardised form used in most trials.
Stacks containing Urolithin A
Public community stacks that include this ingredient.
endurancerecoverydaily
Endurance, Longevity & Recovery Stack
by@tin_man140_6
Built from your profile goals, constraints, & current training/recovery context. This stack includes evidence-backed supplements selected for practical fit, & you can fine-tune doses & timing in edit mode.
Spirulina
6000mg
Urolithin A
500mg
Fish Oil
2000mg
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