11 Top Urolithin-A Supplements Review 2024: Ultimate Anti-Aging Tool or Junk?

If you follow the latest longevity & biohacking supplement science, you may come across a fascinating molecule called Urolithin A.

This trending natural substance stands out as a potential superstar to improve:

• Mitochondrial function
• Cognition
• Skin & beauty
• Cellular health
• Longevity
• Athletic performance
• Muscle & strength building
• Gut health
• Metabolic health
• Organ system protection

Despite only recently making headlines, scientists have investigated the power of Urolithin A for nearly a decade.

Commercial products have begun hitting the shelves, but they’re not all equal. It’s tough to tell what’s real and what’s just clever marketing.

Whether you’re a fitness enthusiast, longevity biohacker, or just looking to enhance your overall well-being, this guide will help you understand the nuances of Urolithin A. We’ll explore the science, benefits, natural sources, best Urolithin A products, supplement red flags, and everything you should know.

In a hurry? We’ll start with the top products.

The Best Urolithin A Supplements Reviewed & Compared

As with most supplements, product quality varies dramatically from one brand to another.

The wrong products can actually cause more harm than benefit.

This issue is compounded by the fact that many brands claim the throne, yet only a select few provide the benefits.

Below, you’ll find the top Urolithin A product for every goal or lifestyle constraint. So that you can make your best choice.

Urolithin Products I Don’t Recommend

The market of high-quality UA supplements is tiny. Few companies offer reputable and effective products.

I’ve gotten questions about virtually every urolithin vendor on the market. Here are some of the ones I would NOT buy from, as well as the reasons I’d choose a different seller.

Buyer’s Guide to Urolithin-A Supplements

By now, you’ve seen that most Urolithin A supplements are overpriced and underpowered.

Truth is, there are other low-quality products that I didn’t even bother to review. And surely more that’ll hit the market in the weeks after I publish this article.

When evaluating these products, you’ll want to know a few criteria to avoid scams and enjoy the full health benefits.

Here’s what you should know before buying any Urolithin A supplement.

Ingredient purity & quality

When buying any supplement, what’s not inside matters just as much as what is. Cheap manufacturers do a poor job of cleaning and sterilizing their equipment. This is why supplements notoriously have problems with toxic heavy metals, mold mycotoxins, and other dangerous contaminants.

Instead, you’ll want a product that’s sourced the highest quality raw materials and produced their supplements in a cGMP-certified facility. This ensures the strict standards for quality and purity you’d expect.

You should also see a small “Other ingredients” list, devoid of any fillers or artificial additives. The best Urolithin A supplements keep it clean, focusing on delivering high-quality, pure Urolithin A without unnecessary additives.

Form & dosage

Consider two things here. First, the type of product. Is it a normal powder/capsule? Or is it liposomal? Liposomal products yield the same (or better) effects from much smaller dosages.

Then, always check the dosage in the “Nutrition Facts” lists for Urolithin A specifically. Note the number of servings, and divide that dosage accordingly. For example, a 500mg dose of UA with a serving size of 2 capsules equals 250mg per capsule. It’s a bit of a puzzle.

Most people will want a product that supplies at least 500mg per serving.

Remember to adjust your cost calculations based on the number of capsules needed to get your desired dosage.

Formulation & added ingredients

The formulation of supplements affects how well your body can use them.

Some products include ingredients that increase your ability to absorb UA, and others decrease it. The better products either clinically prove the effects of their particular Urolithin A, or use special technologies to enhance the bioavailability.

This is where you’ll want to understand the beneficial additives some brands use. For example, PQQ, resveratrol, or TMG. Each of these serves particular goals and can dramatically change the effects on the body. PQQ further enhances the mitochondrial energy-generating effects of UA. TMG and resveratrol, on the other hand, improve the longevity benefits.

I recommend starting with a plain UA product, and testing a thorough formula once you’re familiar with the core ingredient.

Brand reputation & trust

Fairly quickly, the top brands build a reputation for themselves. That’s why Timeline Nutrition, Mitopure, and Urolithin A are all synonymous. Brands that are dedicated to producing high-quality supplements invest in research, quality ingredients, and rigorous testing. Check out third-party reviews (on third-party websites) to understand the reputation.

Also, look for brands that are transparent about their sourcing and manufacturing processes. Green flags are companies that provide detailed information about their facilities and openly share where their ingredients come from.

Customer service also serves as another clue. A brand that’s responsive to questions and concerns is a brand you can trust.

Value & pricing

Don’t let price be the only factor behind your Urolithin A supplement choice (but don’t ignore it either).

A high price doesn’t always mean high quality. Compare prices, but also look at the other factors. Purity, ingredient quality, and bioavailability.

Sometimes, paying a bit more for a supplement that’s more effectively absorbed by your body (ie uses liposomal technology) gives better value long-term.

Also, consider the cost per dose, not just the overall price of the bottle. A cheaper bottle with fewer doses may end up costing more over time. Look for deals on multi-bottle purchases or subscriptions.

What is Urolithin A?

Urolithin A is a natural compound produced by bacteria in your gut microbiome when they break down certain foods like pomegranates rich in ellagitannins. This substance belongs to an emerging category of bacterial byproduct metabolites called “postbiotics”.

Urolithin A specifically has scientists excited because it shows incredible potential for cellular health, longevity, muscle health, energy levels, lifespan, and quality of life enhancement.

But here’s the catch…

No matter how much they consume, many people cannot convert pomegranate and other sources into Urolithin A efficiently. This is likely because they’ve lost certain key bacterial species in their gut.

Supplementation gives your body a direct source of Urolithin A, bypassing the need for conversion.

Natural sources of Urolithin A (& their efficacy)

There are two primary ways of naturally ingesting Urolithin A without supplementation.

First, bacteria within the gut microbiome convert foods high in a substance called ellagic acid into it. Some microbiomes lack key bacteria to do this conversion.

Next, some foods naturally contain the metabolite Urolithin A. Certain dietary sources, however, have much higher concentrations of it.

The best natural sources of Urolithin A include:

1. Pomegranate: The best natural source of UA. Pharmacokinetic studies of pomegranate juice show that ellagitannins in pomegranate juice get partially hydrolyzed into ellagic acid, which subsequently converts to various urolithin metabolites by gut microbial digestion [R, R].
2. Walnuts: Walnuts contain polyunsaturated fatty acids, tocopherols, antioxidant polyphenols (including ellagitannins), and prebiotics (fiber) [R].
3. Raspberries: Raspberries are a rich source of ellagitannins, which can be metabolized by gut microbiota to produce urolithin A. The exact dose within raspberries depends on factors such as ripeness and variety, but raspberries are a significant natural source of this compound.
4. Blackberries: Blackberries are also rich in ellagitannins, which can undergo microbial metabolism to produce urolithin A.
5. Strawberries: Strawberries contain ellagitannins that can be converted to urolithin A by gut microbiota.
6. Marionberry, boysenberry, and blueberry seed oils: Cold-pressed berry seed oils, including marionberry, boysenberry, red raspberry, and blueberry seed oils, contain dietary tocopherols, carotenoids, and natural antioxidants. These oils contain significant levels of alpha-linolenic acid, along with a dose of beneficial polyphenols like UA [R].

Even the best natural sources contain trace quantities of UA. A glass of pomegranate juice, for example, has 1/6 the Urolithin A of a single Mitopure dose. That, and how much your body can use varies according to your microbiome.

Overall, the amount of UA you’d get from food varies depending on:

• The food’s composition
• Your gut microbiome
• How well your body converts ellagic acid

Direct supplementation is the only way some people benefit from this potent substance.

The Key Benefits of Supplementing Urolithin A

Since its discovery about two decades ago, evidence in favor of Urolithin A has grown rapidly.

It’s a clinically proven cellular power-up that improves the way you look, feel, and perform.

Some of the most notable benefits of Urolithin A include:

• Slowing biological aging
• Brain health support
• Elevating energy production/mitochondrial efficiency
• Boosting athletic performance

As discussed in my C60 supplement review, any substance that improves the energy production process (mitochondrial efficiency) can improve nearly every facet of health [R].

Let’s explore each of the research key benefits of supplementing Urolithin A in detail.

Enhances longevity & anti-aging

Urolithin A’s boom has a lot to do with its many benefits for longevity and anti-aging. Via some of the processes described in more detail below, it keeps your cells acting younger for longer.

The more you focus on your longevity, the better your body will function. Especially as you go beyond age 30 Click To Tweet

Some of the top longevity benefits of UA include:

• Activating SIRT1 [R, R]
• Activating NRF2 [R]
• Increasing autophagy
• Increasing mitophagy
• Improving mitochondrial health
• Attenuating cellular senescence [R]
• Lifespan extension (in C. elegans models) [R]
• Preserving muscle health and function

Leading to a “molecular signature of improved mitochondrial and cellular health in humans” [R].

Making it a key player in your longevity toolkit.

Boosts mitochondrial function & biogenesis

Mitochondria create cellular energy which powers every organ and bodily process that keeps you alive. UA is considered a cellular health supplement first and foremost because it improves mitochondrial function. Urolithin A helps keep them running efficiently.

This boosts your physical and mental energy levels and also your overall health. The central importance of mitochondria has given rise to the entire paradigm of mitochondria-centric medicine.

The studies showing how UA improves the function and growth of new mitochondria are compelling.

This first human clinical trial showed that 500mg and 1,000mg of UA safely and effectively improved mitochondria [R].

Other studies noticed similarly favorable mito & cellular health benefits [R, R, R].

If you’re looking for a premier way to improve and biohack your mitochondrial health, UA is a top contender. This benefit alone would give me ample reason to supplement it.

Increases mitophagy cellular efficiency process

Mitophagy is your body’s way of cleaning out damaged mitochondria, the energy factories of your cells. Mitophagy is the sub-cellular process itself behind UroA’s top cellular health benefits.

By activating mitophagy, Urolithin A lets only your healthiest mitochondria remain, which ensures less waste and a more efficient body. Letting those precious resources go to things that benefit your quality of life.

Few lifestyle interventions, supplements, or drugs meaningfully activate mitophagy.

Backed by ample research, Urolithin A is one of the premiere known mitophagy activators [R, R, R, R].

Major reviews of the scientific literature confirm this too [R].

The mechanism of increasing mitophagy likely explains many of the cellular health, longevity, and performance benefits of this substance.

Enhances autophagy cellular clean-up process

Autophagy is your cells’ general recycling program, breaking down and disposing of cellular waste. In fact, mitophagy is a similar process, but inside a particular cellular component (mitochondria).

While it’s most revered for its impact on mitophagy, Urolithin A amplifies this process too. Leading to improved muscle health, longevity, and a rejuvenated cellular environment. This also supports your overall cellular integrity.

Urolithin A exhibits the potential to enhance muscle health and performance by improving mitochondrial function and regulating autophagy

Pharmacological Effects of Urolithin A and Its Role in Muscle Health and Performance

Overall, this helps your cells stay clean and efficient. Combined with mitophagy, think of it like a deep clean for your cells—allowing them to function best and support your body’s natural repair processes.

Improves muscle strength & growth

Muscle health isn’t just for bodybuilders. It’s crucial for everyone, from athletes to the middle-aged, and especially to the elderly.

Muscles secrete special bioactive peptides, chemical signals, and change our neurohormonal state. They also act like a sponge, soaking up extra glucose from eating high-carb meals—instead of it damaging our cardiovascular system.

It has a two-pronged muscle-supportive effect:

• Increasing muscle tissue creation
• Reducing natural muscle tissue breakdown

Randomized clinical trials have shown that UA improves the process of tissue building (muscle protein synthesis) [R, R].

This process is like the ‘on’ switch for maintaining and building muscle mass, making Urolithin A a valuable tool.

UA also helps prevent muscle breakdown (atrophy). Scientists believe that the other mechanisms of improved mitochondrial function and regulated autophagy explain why it works [R].

I still recommend using essential amino acid supplements, whey protein powder, and creatine for the highest impact muscle support. But Urolithin A deserves consideration among advanced fitness biohackers.

Increases endurance & VO2 max

If you’re looking to step up your endurance game, Urolithin A might be your new secret weapon.

Mitochondria directly control how much cellular energy you create. When you exercise, rapidly increasing levels of waste products artificially limit your potential energy output.

As your energy output declines, so does your performance.

That’s why athletes and fitness enthusiasts globally have started stocking up on Urolithin A.

A 2022 study concluded the following, “Clinically meaningful improvements with Urolithin A on aerobic endurance (peak oxygen consumption [VO2]) and physical performance (6 min walk test)…” [R].

Plus, that same study found that it reduced biomarkers of unhealthy inflammation, “Levels of plasma acylcarnitines and C-reactive proteins are significantly lower with Urolithin A, indicating higher mitochondrial efficiency and reduced inflammation”.

This appears to hold true across species too. One paper found that “UA improved exercise capacity in two different mouse models…” [R].

Considering VO2 max is a powerful biomarker of overall health status, these findings suggest benefits to athletes and non-athletes alike.

Of course, you’ll still want to combine UroA with other fitness training too.

Supports joint health & mobility

Joint health is a concern for many, especially as we age. In fact, the primary risk factor for some joint conditions like osteoarthritis is age itself.

Both mitochondrial dysfunction and impaired mitophagy contribute to the progression of these conditions.

Urolithin A has been shown to not only improve both of those, but to “reduce cartilage degradation, inflammation, and pain…” [R]. At least, in animal models.

But also in humans.

One paper mentioned, “UA administration improved cartilage tissue quality and reduced inflammation in preclinical models of knee osteoarthritis.” [R].

And they concluded, “Regular supplementation of UA may help counteract various age-related functional and biological changes, supporting joint function and mobility as people age.”

The better our mito and cellular health, the more resilient we are against joint diseases. Plus, the greater our mobility (another health component that degrades with age and accelerates the aging process too).

Anti-inflammation

Chronic inflammation leads to a host of degenerative diseases. The presentation of which depends on your genetics, epigenetics, environment, nutrient status, etc.

Several studies investigating UA have noticed as secondary endpoints that it reduces inflammation.

Offering relief and support to your body’s natural healing processes. Less chronic inflammation means better health across the board, from improved joint function to less risk of diseases.

This compound’s anti-inflammatory benefits are nowhere near as strong as something like aspirin, or natural substances like white willow bark, turmeric, or black seed oil. But it’s still worth noting.

Optimizes cardiometabolic health

Urolithin A has a definite impact on your metabolism. Your metabolism is the entire bodily system responsible for converting food and drink into cellular energy.

Given UA’s impact on cellular and mitochondria health, it comes as no surprise that it helps optimize a wide range of metabolic and cardiac biomarkers.

One study summed it up nicely, “It also confers protection against cardiovascular diseases, obesity, insulin resistance, nephrotoxicity, and metabolic syndrome” [R].

Another discussed the positive impact on the immune system and metabolic diseases [R].

More on the cardiovascular side, we have a trial that showed UA supplements benefitted vascular health [R].

So if you have metabolic or cardiovascular concerns, Urolithin A can help keep these systems healthy and functioning well.

Potential neuroprotection

Neuroscientists love UroA because it shows promise in protecting your brain health. This is because the brain requires a massive energy supply.

So it has an incredibly high concentration of mitochondria to fulfill its energetic demands. Anything that affects mito, will have a huge impact on the brain.

That’s exactly what we see with this substance.

In the brain, Urolithin A’s beneficial effects include preventing the overactivation of microglia, decreasing apoptotic pathways, enhancing neuron cell viability, and reducing oxidative stress [R].

If I had a TBI or other brain issue, I’d definitely look more into the research on UA.

But it’s not just for brain issues.

Boosts cognitive health & function

The health of your gut microbiome directly correlates with your overall health and even your rate of aging.

So much so, that the health of your gut recently became one of the 12 causes of aging.

There’s not yet much research on the link between the gut microbiome and supplementing Urolithin A.

I came across one quality placebo-controlled, randomized, double-blinded 2023 study that compared different low dosages of UroA on gut microbiome health.

They found that just 50mg per day significantly increased beneficial gut microbiome diversity [R].

For now, given the lack of total evidence, I consider this interesting but speculative.

Possible anti-cancer properties

Early research hints at Urolithin A’s potential to fight certain types of cancer.

Again, this likely has to do with the cellular cleanup enhancements (autophagy and mitophagy) as well as the activation of cellular defense pathways like NRF2.

I look forward to seeing more research on this because it’s still mostly speculative.

If it pans out, UroA’s anti-cancer properties may open new avenues in cancer prevention and management. Making this a compound of interest in oncology circles.

Urolithin vs Other Health Supplements

I’ve written about dozens of different ingredients here on Outliyr.

Perhaps you’re wondering how Urolithin A stacks up against other cellular health, longevity, anti-aging, sports, or other types of supplements.

We’ll explore some of the more common comparisons.

Urolithin A is derived from pomegranate extract. Each has its pros and cons.

Pomegranate extract is rich in antioxidants and polyphenols, but much lower in UroA specifically. Pomegranate extract also requires conversion for you to use the urolithin A. This conversion process, however, varies greatly among individuals. Supplementing Urolithin A is a more reliable way to receive its full benefits.

Both have value though. In my opinion, the best, most valuable approach would be combining a low-dose UA supplement with a berry powder like pomegranate. Then you get all the polyphenols and a therapeutic dose of UA.

Urolithin A vs ellagic acid

Ellagic acid, found in foods like berries, is another compound related to Urolithin A. It also relies on conversion by gut microflora into Urolithin A. Similarly, some people cannot convert it, and therefore don’t get the benefits of UA.

The main benefit of ellagic acid is that it’s cheap. But you’d be better off using a high-polyphenol berry powder instead.

Urolithin A vs Urolithin B

Both Urolithin A and Urolithin B are metabolites derived from ellagitannins, found in foods like pomegranate. Urolithin A specifically targets mitochondrial health and cellular aging. It has a massive body of research comparatively.

Urolithin B, on the other hand, has barely been studied. Especially in humans. It shows potential as an antioxidant and anti-inflammatory [R]. The full benefits are not well known and commercial sources are quite rare.

Urolithin A vs NMN

NMN, or Nicotinamide Mononucleotide, is a precursor to NAD+ and is known for its role in enhancing energy metabolism and longevity. The two work very differently, but are complementary. Both improve cellular health and energy but through different mechanisms.

While NMN operates within the NAD+ pathway to boost cellular energy, Urolithin A focuses on enhancing mitochondrial health through mitophagy.

An optimal supplement stack for most goals would actually include both.

Urolithin A vs spermidine

Spermidine is another longevity compound that activates autophagy, similar to Urolithin A. Urolithin A also does but to a lesser extent. Where Urolithin A shines, however, is that it specifically targets mitophagy (the selective recycling of mitochondria).

Both compounds support the body’s natural cleaning processes. Both are great for longevity and anti-aging. Spermidine is cheaper and better for beauty (skin, hair, nails). Urolithin A, on the other hand, is better for mitochondrial health, muscle, and sports performance.

You can definitely combine these also into a cellular health stack.

Urolithin A vs PQQ

Two of the most popular supplements for boosting mitochondrial function are Urolithin A and PQQ. But, they play different roles in our cells.

PQQ promotes the generation of new mitochondria, known as mitochondrial biogenesis. It’s akin to adding more power generators to your cellular energy plants.

Urolithin A focuses on enhancing mitophagy, the process of recycling damaged mitochondria. It’s like giving your cells a fresh start.

It technically does both though.

PQQ is quite cheap and it combines nicely with Urolithin A for a mitochondrial-focused supplement stack.

Urolithin A vs CoQ10

Coenzyme Q10 (CoQ10) is a well-known dietary antioxidant that plays a crucial role in cellular energy production but through different mechanisms than UroA. It’s like the spark plug for our mitochondria, essential for the conversion of food into energy.

Most CoQ10 is poorly absorbed, so if you’re interested in learning more, check out my guide to the top CoQ10 supplements.

Urolithin A, in comparison, focuses on rejuvenating mitochondria by removing the worn-out ones. It’s a necessary process that keeps our cells running efficiently.

CoQ10 is better researched and moderately priced. You can get enough of this nutrient through an optimal diet. It’s also already added to many other multi-ingredient supplements.

Common Urolithin A Questions & Answers

You probably have some questions about supplementing with urolithin A.

What follows are the most common questions and answers.

Urolithin-A Review: Your Mitochondria’s New Favorite Supplement?

Compared to most of the most popular supplements, Urolithin A’s new. Though scientists discovered it about 40 years ago, research accelerated within the last 15.

Each new paper confirms what the early biohacking experimenters report…

A wide variety of noticeable effects, with a great safety profile. Research on Urolithin shows that it improves:

• Longevity & aging
• Cellular health
• Heart & metabolic health
• Athletic performance
• Brain function
• Mitophagy and autophagy

This is a special substance produced by bacteria in your gut when you consume a certain family of substances called ellagitannins. But only if you have those bacteria. Many of us don’t, so we never experience the power of this substance.

Unless you use a Urolithin A supplement.

It gets worse…

For now, most of the Urolithin A supplements on the market are unproven, borderline scams. Many of the brands I reviewed likely don’t even contain the active ingredient.

I expect more legitimate brands will emerge over the coming years, but right now this supplement vertical deserves some caution.

If you found this article interesting, send it to a friend or share it on social media. Thanks!

What about you? If you’ve used Urolithin A, or have a question or comment, I’d love to hear from you. Leave a comment below.