Urolithin A

Tier 3 — weak evidence · Mitophagy · Muscle · Aging

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.

Dose: 500–1,000 mg/day (Mitopure form studied); not everyone produces urolithin A endogenously