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Urolithin A

A mitophagy-inducing pomegranate metabolite; improved muscle endurance in older adults in a 4-month RCT.

2/5· Small human trialsEstimated monthly cost: ≈ 45 €

Dose

500–1,000 mg daily (Mitopure).

Timing

Morning.

⚠ Cautions

Well tolerated but pricey; pomegranate, walnuts and berries are the dietary route.

What it is

Made by gut bacteria from ellagitannins — around 40% of people can't produce it.

What the evidence shows

Liu 2022 (n=66, ages 65–90, 1,000 mg): better hand and leg muscle endurance, lower CRP; strength and 6-minute walk unchanged. Singh 2022 in middle-aged adults: better muscle output, mitochondrial markers.

Goals

Muscle, strengthEnergy, fatigue

Sources

Liu S et al. Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults – RCT. JAMA Netw Open (2022) ↗

Last reviewed: 6 September 2026

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