Urolithin: Overview and Benefits

Urolithin is a compound derived from the metabolism of ellagitannins, which are polyphenols found in certain fruits like pomegranates, berries, and nuts. When consumed, these ellagitannins are converted by gut microbiota into urolithins, with urolithin A being the most studied.

Key Health Benefits

  1. Mitochondrial Health:
  • Urolithin A has been shown to improve mitochondrial function and biogenesis, which is crucial for cellular energy production and overall cell health.
  • It stimulates mitophagy, the process of removing damaged mitochondria, thus promoting the renewal of healthy mitochondria.
  1. Anti-Aging Effects:
  • By enhancing mitochondrial function, urolithin A may contribute to anti-aging effects, improving muscle strength and endurance in older adults.
  • It potentially slows down age-related decline in physical performance and increases lifespan, as evidenced by some animal studies.
  1. Anti-Inflammatory and Antioxidant Properties:
  • Urolithin A exhibits anti-inflammatory and antioxidant effects, helping to reduce inflammation and oxidative stress, which are linked to chronic diseases and aging.
  • These properties can protect cells from damage and improve overall cellular health.
  1. Muscle Health:
  • Research indicates that urolithin A can improve muscle function and strength, making it beneficial for preventing muscle decline in aging populations.
  • It supports muscle health by promoting mitochondrial health and reducing muscle fatigue.
  1. Cognitive Benefits:
  • Urolithin A has shown potential in protecting against neurodegenerative diseases by reducing inflammation and oxidative stress in the brain.
  • It may enhance cognitive function and protect against cognitive decline associated with aging.
  1. Cancer Prevention:
  • Preliminary studies suggest that urolithins may have anti-cancer properties by inhibiting the proliferation of cancer cells and inducing apoptosis (programmed cell death).
  • More research is needed to fully understand its role in cancer prevention and treatment.

Sources of Urolithins

  • Urolithins are not found directly in foods but are produced in the body from ellagitannins. Foods rich in ellagitannins include:
  • Pomegranates
  • Strawberries
  • Raspberries
  • Blackberries
  • Walnuts
  • Pecans

Dosage and Usage

  • Urolithin A is available as a dietary supplement, often marketed for its anti-aging and mitochondrial health benefits.
  • Typical dosages in studies range from 250 mg to 1000 mg per day. However, it’s crucial to follow the dosage instructions provided by the supplement manufacturer or a healthcare provider.

Potential Side Effects and Precautions

  • Urolithin supplements are generally considered safe with few reported side effects.
  • As with any supplement, it’s essential to consult with a healthcare provider before starting, especially for individuals with existing health conditions or those taking other medications.


Urolithin, particularly urolithin A, is a promising compound derived from the metabolism of ellagitannins found in various fruits and nuts. Its benefits for mitochondrial health, anti-aging, muscle function, cognitive health, and potential cancer prevention make it a valuable supplement. However, more human studies are needed to fully understand its effects and optimal usage. Always consult a healthcare professional before starting any new supplement regimen.