Urolithin A is a natural byproduct of ellagitannins, plant compounds found in pomegranates, berries, and nuts, which are metabolized by our gut bacteria. It has been proven to have anti-inflammatory, neuroprotective, and anti-aging effects in laboratory animals and cells, but what about humans?
Keep reading and discover the newly discovered health benefits urolithin A supplementation can provide you. Some of them include increased muscle strength, mitophagy, and cellular health!
What is Urolithin A?
Don't let the unusual name fool you, because urolithin A is nothing else than a natural compound produced in our bodies by gut microbiota. When you eat certain urolithin A sources, such as pomegranates, berries, and walnuts, you will, of course, metabolize them normally yourself.
However, did you know that a great deal of metabolising foods happens because of the bacteria and other microorganisms present in our gut? These little creatures can even synthesize vitamins, like most B and K vitamins. The fruits and nuts we mentioned are full of plant compounds named ellagitannins, which gut microbiota can metabolize into the compound we know as urolithin A.
How much urolithin A each of our gut microbiota can produce from ellagitannins depends on our gut health and the types of microorganisms that are prevalent in our gut. The amounts may change from person to person, with some even being characterized as "non-producers". That's why urolithin A is also available as a supplement nowadays, as an easy way to directly take higher amounts of the compound.
This interesting molecule has been studied for its many health benefits, such as mitochondrial rejuvenation, cellular health, and anti-inflammatory properties. The molecular mechanism behind these actions is believed to be mitophagy, the removal of old or damaged mitochondria from the cells.
If you want to know more about cellular processes, read our previous articles:
- The Role of Autophagy in Health and Longevity
- Are AMPK and mTOR pathways the molecular key to longevity?
Let's see what the scientific research has shown for urolithin A so far!
Urolithin A - Health Benefits
The first scientific research on urolithin A was done on laboratory animals and cell culture. Many studies have shown that urolithin A exhibits (1):
- a longer lifespan of tested animals (worms and elderly mice),
- anti-inflammatory effects,
- neuroprotective effects,
- increasing mitophagy.
Even though Urolithin A is fairly new to the scientific world of dietary supplements, there have already been several human clinical trials investigating its functions and possible health benefits. Let's have a look!
Improved Muscle Strength and Mitochondrial Health
One of the newest studies on urolithin A was done in 2022 by Singh et al. (1), and it investigated the effects of urolithin A on muscle strength, endurance, and mitochondrial health and regeneration. This study was designed and funded by the Swiss start-up biotechnology company called Amazentis SA, which is actively researching urolithin A.
The study randomly selected who would get urolithin A and who would get the placebo, among 88 eligible middle-aged participants. The ones who got urolithin A took either 500 or 1000 mg once a day for 4 months.
These were the results of the study for those who took urolithin A:
- Improved mitochondrial gene expression,
- Increased markers of mitophagy and mitochondrial health,
- Lower levels of C-reactive protein in plasma (lower inflammation),
- Significant improvement in muscle endurance without regular exercise (aerobic VO2 tests and 6-minute walk distance tests),
- No adverse effects were reported.
Among the two administered doses, the 1000 mg dose was much more effective for increasing muscle strength and endurance. Both doses showed significance for improving mitochondrial and cellular health, but there was not much difference when comparing the lower and higher doses.
Enhanced Mitochondrial Function
In another human clinical study, carried out in 2019 by Andreux et al. (3), different doses of urolithin A were given to healthy sedentary elderly individuals once a day for 4 weeks.
One group started receiving 250 mg for a week, and then it increased by 250 mg for two more weeks. After a 3-week break, they received 2000 mg for a week, then 500 mg, and then 500 mg in the final week. The other group started receiving 250 mg for 4 weeks, then 500 mg for 4 weeks, and then 1000 mg for 4 weeks. The third group always only took a placebo.
These were the outcomes and results of the study:
- Urolithin A was present in plasma after ingestion in all doses,
- There were no significantly adverse effects reported, and urolithin A supplementation was deemed safe for consumption in all doses and ways of taking it (short-term),
- After 4 weeks of daily supplementation at 500 mg and 1000 mg, enhanced mitochondrial function (activated mitophagy), cellular health, and gene expression were noticed.
This study was also designed, carried out, and sponsored by Amazentis SA.
Conclusion
Urolithin A is for sure an exciting new supplement that carries the strength of natural processes that happen in our bodies with the help of gut microbiota. It seems that already 500 mg can do a lot for your cellular and mitochondrial health, while 1000 mg can even enhance your muscle strength, while being safe for consumption.
Urolithin A might also have neuroprotective and anti-inflammatory properties for elderly individuals, even though more extensive research is still pending. Also, we have to be mindful of the fact that human clinical trials on urolithin A have so far been carried out and sponsored by one company that is also selling these supplements.
Nevertheless, this biotech start-up is a spin-off of the highly acclaimed Swiss university École Polytechnique Fédérale in Lausanne. They discovered the new mechanism in which urolithin A (derived from pomegranates) can target mitophagy and exhibit many health benefits. If you're interested in their research plans and want more details about the molecular mechanism of urolithin A, watch this video:
If you're feeling curious about urolithin A, you can purchase some through our webshop:
Literature sources:
- Kothe B, Klein S, Petrosky SN. Urolithin A as a Potential Agent for Prevention of Age-Related Disease: A Scoping Review. Cureus. 2023 Jul 27;15(7):e42550. doi: 10.7759/cureus.42550.
- 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.
