Urolithin A is a compound your gut makes from foods like pomegranates. It's been studied in people for muscle function, exercise recovery and cellular energy. Here is what six human studies found, with links so you can read them yourself.
Why take it directly?
In a trial of 100 adults, only 12% had detectable Urolithin A to begin with. After pomegranate juice, about 40% converted it in a meaningful way. Taking Urolithin A directly gave more than 6 times the exposure compared with the juice, so your gut doesn't have to do the work. Read the abstract
Muscle strength and endurance
- Middle-aged adults, 4 months: muscle strength improved by about 12%. The authors reported meaningful gains in aerobic endurance and a 6 minute walk test, plus lower inflammation markers. Read the abstract
- Adults aged 65 to 90, 4 months: muscle endurance improved in hand and leg muscles compared with placebo, and blood markers of cellular health moved in the right direction. Read the abstract
- Resistance-trained men, 8 weeks: muscle endurance measures improved compared with placebo, and markers of inflammation and oxidative stress were lower than placebo. Read the abstract
Exercise recovery
- Elite distance runners, 4 weeks at an altitude camp: the Urolithin A group reported lower perceived exertion and had lower markers of muscle damage after a hard run. Muscle samples showed more mitochondria-related activity and less inflammatory activity. Read the abstract
Cellular health and energy
- The first trial in people: Urolithin A had a favourable safety profile. Within 4 weeks it shifted muscle gene activity and blood markers linked to healthier mitochondria, the parts of your cells that make energy. Read the abstract
- Research review: scientists have pulled the lab and human work together and describe Urolithin A as studied for its role in muscle health and mitochondrial function. Read the abstract
Where our capsules fit
500 mg of Urolithin A per capsule, 98% purity, third-party tested. See the lab results, then shop Urolithin A.
More reading: Can You Get Enough Urolithin A from Food? and Is Urolithin A Safe?
Education only, not medical advice. Not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting any supplement.