Urolithin A is a natural compound created in our intestines by gut bacteria from plant compounds found in pomegranates, berries, and walnuts. It's a popular dietary supplement with anti-inflammatory and neuroprotective effects.
But what's the optimal dosage of urolithin A supplements? Keep reading and find out.
Urolithin A - Health Benefits
Several human clinical trials have investigated urolithin A supplements and found that they exhibit the following health benefits:
- Improved muscle strength,
- improved mitochondrial health,
- enhanced mitochondrial function and clearance (mitophagy).
If you'd like to know more about these studies or urolithin A's health benefits, read our previous article:
Urolithin A - Dosage
As a dietary supplement, urolithin A is not regulated as a medicine. Therefore, there is no officially recommended dosage. Instead, we will look at the dosages and safety profiles from the human clinical trials that found significantly beneficial health effects.
Singh et al. investigated the effects of urolithin A on muscle strength and endurance in middle-aged participants and published their study in 2022 (1). Participants took either 500 or 1000 mg once a day for 4 months. Out of the two doses, the 1000 mg dose was more effective for increasing muscle strength and endurance. Both doses improved mitochondrial health and function.
Another study, published in 2019 by Andreux et al. (2), tested different doses and regimes of taking urolithin A supplements in older participants. Even though some participants took a decreasing dose of urolithin A, and others took an increasing dose, the only effective doses turned out to be 500 mg and 1000 mg daily for 4 weeks. These two doses were able to enhance mitochondrial function (activated mitophagy), cellular health, and mitochondrial gene expression.
In both studies, urolithin A was found to be safe with no adverse side effects.
Conclusion
Even though it's relatively new, urolithin A seems to be a safe and effective dietary supplement. We recommend that you take it in doses of 500 mg or 1000 mg daily, and evaluate the effects after 4 weeks. If you take it for enhanced muscle strength and endurance, take 1000 mg. Always remember to consult your doctor or healthcare provider before taking any new supplement!
It's also worth noting that the studies on urolithin A so far have been done only on the middle-aged or elderly population, and it's currently unclear whether urolithin works the same on the average healthy adult population. Avoid it if you have a chronic medical condition, or if you are pregnant or breastfeeding.
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Literature sources:
- Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, Aebischer P, Auwerx J, Rinsch C. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022 May 17;3(5):100633. doi: 10.1016/j.xcrm.2022.100633. PMID: 35584623; PMCID: PMC9133463.
- Andreux PA, Blanco-Bose W, Ryu D, Burdet F, Ibberson M, Aebischer P, Auwerx J, Singh A, Rinsch C. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab. 2019 Jun;1(6):595-603. doi: 10.1038/s42255-019-0073-4. Epub 2019 Jun 14. PMID: 32694802.
