From the Guidelines
Urolithin-A supplementation is recommended for its potential to improve mitochondrial function and muscle strength, particularly in older adults, with a suggested daily dose of 500-1000mg, as evidenced by a study published in 2019 1. The current research on urolithin-A suggests that it may have anti-aging properties, including the induction of mitophagy, which is the removal of damaged mitochondria, and the improvement of muscle endurance.
- Key findings from the study include:
- Urolithin A has been shown to induce mitophagy in cell cultures, increase longevity in nematodes, and prevent age-related muscle impairment in mouse models.
- Administration of urolithin A in healthy, sedentary elderly individuals is followed by changes in muscle mitochondrial gene expression that are suggestive of improved mitochondrial and cellular health.
- The mechanisms by which urolithin A exerts its effects are not fully understood but are thought to involve the promotion of mitophagy and the enhancement of autophagy, a process by which cells recycle and remove damaged or dysfunctional components.
- While the evidence for urolithin-A supplementation is promising, it is essential to note that long-term human studies are still limited, and most benefits have been observed in older populations or those with mitochondrial dysfunction.
- As with any supplement, it is crucial to consult a healthcare provider before starting urolithin-A, especially if taking medications or having underlying health conditions, and to start with lower doses (250-500mg daily) to monitor for any potential side effects.
- Urolithin A is naturally produced when gut bacteria metabolize ellagitannins found in pomegranates, walnuts, and berries, but supplementation provides more consistent levels than diet alone, as supported by the study published in 2019 1.
From the Research
Evidence for Supplementing with Urolithin-A
- Urolithin A (UA) is a natural compound produced by gut bacteria from ingested ellagitannins and ellagic acid, and has been shown to enhance cellular health by increasing mitophagy and mitochondrial function and reducing detrimental inflammation 2.
- Preclinical studies have demonstrated that UA protects against aging and age-related conditions affecting muscle, brain, joints, and other organs 2.
- Clinical trials in elderly people have supported the benefits of UA supplementation in the muscle 2.
- UA has been shown to have neuroprotective activity against mitochondrial dysfunction in a cellular model of early Alzheimer disease, although its effect on mitochondrial function is limited 3.
- UA treatment has been found to induce hormetic effects, increasing the transcription of several genes related to mitochondrial biogenesis 3.
- Research has made substantial progress in the study of the safety, bioactivity, and associated mechanisms of UA, including its effects on insulin sensitivity and mitochondrial function 4, 5, 6.
- UA has been found to improve insulin sensitivity through augmentation of mitochondrial function and biogenesis, and to alleviate diet-induced insulin resistance in mice 5, 6.
- The effects of UA on mitochondrial function and biogenesis suggest a potentially novel mechanism modulating metabolism 6.