Have you ever been deep into a sweat-drenched workout and thought, “There’s got to be a better way!” Building muscle isn’t easy. If it were, we’d all have visible abs and rock-hard biceps.
In this eternal quest for peak physical performance, fitness enthusiasts collectively spend nearly $200 billion (and growing) annually on supplements (1). As we seek faster, more effective ways to enhance performance and recovery, Urolithin A has emerged as a promising contender. Brand new to the consumer market and marked up at $120 a month, this natural compound is gaining attention for its dual benefits of boosting muscle strength and promoting longevity.
About the experts
Maria Knöbel, M.B.B.S., BS.c. (hons), is a primary care doctor in London, England, who is board-certified in lifestyle medicine with a special focus on sports medicine. She is also Medical Director of MedicalCertUK.
Stephanie Petrosky, D.C.N., M.H.A., R.D.N., is associate professor and chair for the Department of Nutrition at the Dr. Kiran C. Patel College of Osteopathic Medicine at Nova Southeastern University (NSU) Florida.
Urolithin A is a natural compound with anti-aging, anti-inflammatory, and antioxidant properties (2) that has the potential to enhance muscle strength and exercise performance.
We naturally have some urolithin A in our bodies. Bacteria in our gut are like little factories, taking active compounds called ellagitannins from foods like pomegranates, berries, and nuts and metabolizing them into urolithin A (2). But everyone metabolizes this compound at a different rate and some people want to see quicker gains and optimized performance. So, along came urolithin A supplements.
How Does Urolithin A Work?
Most of urolithin A’s reported benefits stem from its effects on mitochondrial health. You might remember mitochondria from your high school biology class as the “powerhouse of the cell.” These tiny organelles generate the energy our muscles need to power us through walks, bike rides, gym days, and everything in between.
As we get older, so do our mitochondria, and some of them get damaged. When mitochondria go into decline, our muscles break down and we lose strength (3). That’s where urolithin A comes in.
“Urolithin A promotes a process called mitophagy, which is the body’s way of clearing out damaged mitochondria and encouraging the production of new, healthy ones,” explains primary care doctor Maria Knöbel, M.B.B.S., BS.c. “This regeneration of mitochondria enhances cellular energy production, which directly supports muscle strength and endurance.”
“Inflammation and oxidative stress are common responses to intense physical activity and can contribute to muscle soreness and longer recovery times,” says Knöbel. Urolithin A helps protect muscle cells from damage and reduces the inflammation that intense exercise triggers. “This means athletes may experience less post-exercise soreness and a quicker return to baseline strength levels,” she adds.
In studies, supplementing with urolithin A has shown promise for improving muscle function and exercise endurance (3). The benefits are especially notable in older adults who are experiencing age-related declines in mitochondrial activity, Knöbel says. A review of 15 studies on urolithin A noted positive changes in mitochondrial health and inflammation (4). “The most significant impact that we found was improving sarcopenia—the natural aging loss of lean muscle and musculoskeletal tissue,” says Stephanie Petrosky, D.C.N., M.H.A., and a co-author of the study. A reduction in sarcopenia translates into more effective muscle building.
How much urolithin A do you need to take?
“Based on current clinical research, the most effective dose of urolithin A for improving muscle strength and endurance is between 500 and 1,000 milligrams (mg) daily,” says Breanne Kothe, D.O., M.S., and lead author of the review. Doses below 500 mg don’t seem to have much of a benefit.
While there have been several positive studies on urolithin A’s effects on muscle strength and exercise endurance, is there enough evidence for doctors and exercise physiologists to officially recommend these supplements? Not quite. “It could be 10 years before we answer that question,” Petrosky says. The short of it: the science supporting urolothin A is very promising but very new.
The FDA doesn’t regulate these products like it does pharmaceutical drugs, so you can’t always be sure what formulation or strength is in the bottle (5).
When it comes to safety, there don’t seem to be any obvious issues. “Urolithin A has been found to be safe in human studies, with no severe side effects reported at doses up to 1,000 mg per day,” says Kothe. But—and there is a but—everyone responds differently to supplements (4). Some people may experience mild digestive symptoms like bloating, nausea, or stomach upset. There’s also a possibility that urolithin A might interact with other medications you take, although more research is needed to confirm exactly what, if anything, it interacts with.
Why Is Urolothin A So Expensive?
Cost is another consideration. Plan to spend more than $1,400 for a one-year supply of urolithin A. Making this product isn’t easy. Supplement companies have to replicate the natural process of isolating bacteria and coaxing them to metabolize urolithin A in a lab. “That’s probably why [urolothin A] is so expensive at this point,” Petrosky says.
As with all supplements, consult your physician before starting a supplement routine.
The Bottom Line
Urolothin A supplements may be a promising intervention for improving muscle endurance and mitochondrial health, particularly in older adults at risk for age-related muscle loss. But if you’re young and reasonably fit, you’re probably not going to see much of a benefit. In that case—or if you don’t have $120 a month for a new supplement—it may be worth eating more foods rich in ellagitannins (urolithin A precursors), like pomegranates, strawberries, raspberries, and walnuts.
