Urolithin A
Urolithin A is a compound that gut bacteria make from ellagitannins in foods such as pomegranates, walnuts and berries.
What it is studied for
The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.
Will it make everyday movement easier?
That remains uncertain. A 2024 review of five studies involving 250 healthy people found improvements in some muscle strength and endurance measures, but not physical function or cardiovascular outcomes. The trials lasted only 28 days to four months. 1
Key studies
The most recent publications linked to Urolithin A's ratings.
Why people take it
SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.
Questions people ask
Does urolithin A extend human lifespan?
The reviewed human trials measured function and biological markers over months, not lifespan. 1
Was 1,000 mg a recommended dose?
It was the daily amount tested in one older-adult trial, not a general recommendation. 2
Is eating walnuts equivalent to taking urolithin A?
Walnuts contain precursor compounds that gut microbes can transform. They do not provide the same defined exposure as a urolithin A supplement. 3
Sources
- Urolithin A: compositional guideline Therapeutic Goods Administration, 2025
