Supplement
Urolithin A
The pomegranate metabolite with real human trials.
Urolithin A is a compound gut bacteria make from ellagitannins in pomegranates, walnuts, and berries. We grade Urolithin A C+ on evidence and C for worth-it at about $30-50 per month.
Evidence
Worth it
Typical cost: $30-50/month
What it does
Urolithin A is a compound gut bacteria make from ellagitannins in pomegranates, walnuts, and berries. Only some people produce it efficiently from food, which is why it is sold directly as a supplement. It is studied for mitophagy, the cell's cleanup of worn-out mitochondria.
What the research says
May improve muscle endurance in older adults
Evidence: emerging. Small randomized trials reported improved endurance measures; needs larger replication.
May improve cellular markers of mitochondrial health
Evidence: emerging. Biomarker data is promising; clinical significance still being established.
DRAFT: small but real human trials exist; waiting on larger replication and harder outcomes.
Is it worth it?
DRAFT: moderate cost against a thin-but-real trial base.
Typical cost
$30-50/month
Common form, not a brand recommendation
Dosage contextemerging
500 mg per day in published trials.
Safety notes
Well tolerated in published trials; long-term safety data in healthy people is limited. Talk to your doctor before supplementing. This page is information, not medical advice.
Longevity Lab Report
Urolithin A news, graded when it happens.
New studies, dose debates, and expert shifts on urolithin a, in one email a week. Free.
Changelog
Last updated 2026-10-15
- 2026-10-15|Peptide/longevity entry added as DRAFT with research-compound framing where applicable.
- 2026-10-15|Dosage context added.
- 2026-10-15|Goal tags added for the stack builder.