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Research library/Urolithin A
Longevity · Ingredient guide

Urolithin A

A gut-derived ellagitannin metabolite studied for mitochondrial biomarkers and muscle endurance in older adults.

Compare
Evidence strengthLimited evidence
Based on consistency, quality and relevance of human research—not podcast mentions.
Common research protocol500–1,000 mg/day in human trials
Protocols mapped1 goal-specific protocol
Evidence reviewed throughSeptember 2026
Evidence verdict

Limited evidence for the stated context. Functional effects are modest and no longevity outcome has been demonstrated.

Scientific evidence1 reviewed sourceDetermines the evidence grade
Expert & media context0 reviewed sourcesDoes not change the grade alone
01

What it is & primary uses

A gut-derived ellagitannin metabolite studied for mitochondrial biomarkers and muscle endurance in older adults.

Mitochondrial biomarker researchMuscle-endurance researchHealthy-aging claims
02

Main benefits

  • Trials report changes in mitochondrial biomarkers and selected muscle-endurance measures.
  • Functional effects are modest and no longevity outcome has been demonstrated.
03

Studied protocols

Research doses are grouped by outcome. They describe study designs—not a personal prescription.

Mitochondrial biomarker research

500–1,000 mg/day in human trials

Low confidence
Study duration
Commonly 4–12 weeks; protocol and outcome vary
Interpretation
Functional effects are modest and no longevity outcome has been demonstrated.
04Food sources & equivalents
Food sources & equivalents

Can food provide a studied amount?

No direct food equivalent
Comparison target500–1,000 mg/day in human trials

Urolithin A in this supplemental form does not have a reliable one-to-one food equivalent.

Pomegranate, walnuts and berries provide precursors; individual microbiomes vary in conversionFood amount varies

Dietary exposure; verify composition before comparing with a studied supplement dose

How this was estimated
Dose Radar compares the declared active ingredient with official composition data or the studied standardized extract—not with marketing names.
Important limitation
Natural content, preparation, bioavailability and formulation vary. This comparison does not prove equal physiological effect.

Food equivalents compare ingredient mass using published composition values. They do not prove equal absorption, formulation, physiological effect, safety or personal need.

Source: Urolithin A: current human evidence index ↗
05How to take it for absorption & tolerance
Meal relationship

With or without food

Evidence-informed
With or without food; formulation and tolerance remain part of the comparison.

Human research has not established a universally superior fed or fasted protocol for this ingredient.

Practical approach
Once daily. Keep the formulation and daily total consistent with the evidence context shown above.
Watch for
Medication interactions are not well mapped

Meal guidance reflects human pharmacokinetic, clinical, official-label or evidence-review sources where available. A food pairing can change absorption or tolerability, but does not make a supplement necessary, effective or safe for every person.

Source: Urolithin A: current human evidence index ↗
06Supplement interaction check
Library interaction context156 ingredients · 0 mapped signals for this guide

An unlisted pair means no established pair-specific interaction was identified in this review—not proof that every dose, product or person is safe.

No pair-specific signal listedNo established interaction with another Dose Radar ingredient was identified in this review.

This is not proof that every dose, product or user context is safe. Medication and condition checks still apply.

07Research notes
Evidence verdict

Limited evidence for the stated context. Functional effects are modest and no longevity outcome has been demonstrated.

The displayed amount comes from human research or an official evidence summary. It is not a personalized prescription, and formulation can change whether the comparison is valid.

TimingOnce daily
Time to expected effectStudy-specific; commonly several weeks
08Scientific references
Evidence sourceUsed to assess efficacy, protocols and confidence

Peer-reviewed human research and formal evidence reviews. Open each source to inspect the complete paper record.

Scientific evidence2026Current PubMed systematic-review index↗ PubMed

Urolithin A: current human evidence index

Dose context: 500–1,000 mg/day in human trials

Trials report changes in mitochondrial biomarkers and selected muscle-endurance measures. Functional effects are modest and no longevity outcome has been demonstrated.

09Expert & media references
Context sourceUsed to understand what professionals discuss

Podcast and practitioner statements are clearly separated from research. They may explain practice or emerging ideas, but do not prove efficacy.

0 reviewed context sourcesNo verified expert or media reference mapped yet.

Dose Radar will leave this lane empty rather than invent or infer a professional opinion.