52
SCORE
Urolithin A
Mitophagy · Muscle · Aging
Tier 3 — Trending
What it is
A compound your gut bacteria produce from pomegranate and certain berries that supports cellular energy and muscle health. A 2024 trial found 1,000 mg per day for 4 months improved muscle endurance and cellular energy markers in older adults. Not everyone produces it naturally from food, making supplementation potentially useful for some people.
Efficacy
2/5
Safety
4/5
Research
2/5
Onset
2/5
Cost
2/5
Drug-int.
4/5
Dose
500–1,000 mg/day (Mitopure form studied); not everyone produces urolithin A endogenously
Time of day & tips
Take with water, with or without food. Morning is fine. No significant food interactions known at typical doses.
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