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Also known as UA, Mitopure
Compound made by gut bacteria from ellagitannins in pomegranate and walnuts, and sold ready-made (for example Mitopure) because not everyone's gut bacteria produce it. Trials show it changes mitochondrial and inflammation markers in people; effects on muscle strength and endurance are mixed, and the two main trials in middle-aged and older adults missed their primary endpoints.
We link to relevant studies and leave interpretation to you and your healthcare professional.
The large figures are what the studies reported for each thing they measured. Open a card for every result.
Associated conditions and community-reported outcomes, wrapped together on one page. Aggregates appear only once enough reports arrive.
How this compound is sold in the UK, and where our readers typically find it.
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No figure given: Time-trial time (no clear benefit); Perceived exertion (reported a benefit); Mitochondrial and inflammation blood markers (reported a benefit); Muscle damage marker (creatine kinase) (reported a benefit).
8 of 14 results reported a benefit
2 randomised trials
The larger 4-month trial in middle-aged adults missed its main measure, peak power output. The strength gains shown are its secondary measures and an 8-week trial of 20 male athletes.
No figure given: 6-minute walk distance (reported a benefit); Peak oxygen uptake (VO2) (reported a benefit); Mitochondrial and inflammation blood markers (reported a benefit); Muscle mitochondrial proteins (reported a benefit).
7 more measures and every resultNo figure given: Heart-strain and blood markers (no clear benefit); Blood fats (other) (no clear benefit).
Every resultAudited published research for Urolithin A by condition. Drill into a pair page for the full breakdown.
Each bar counts published studies for this compound in that condition.
Where people report using it and what trials suggest
Common claims the trials do not support
Gut-microbe metabolite that measurably changes mitochondrial and inflammation markers in people; whether that improves strength or stamina is still unsettled, with the main ageing trials missing their primary endpoints.
Safety notes: 1,000 mg a day for up to 4 months showed no more adverse events than placebo.
Evidence grades reflect study quality and consistency, not marketing claims.
Summaries of published trial results for this compound, grouped by condition. In these tables every number is exactly as the researchers published it. The headline figures above show a simple average where several studies measured the same thing in the same unit, and say so; nothing else is calculated or converted.
How to read this table
In short: benefit is what was observed; evidence is how much you should trust the observation. A “Benefit seen” tag on a weak study counts for far less than the same tag on a meta-analysis.
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| Creatine kinase (CK) total area under the curve | Urolithin A improved Creatine kinase (CK) total area under the curve (p < 0.0001) compared with placebo in 42 (4 weeks). (p < 0.0001)Benefit seen | no number reported | 42 | 4 weeks | RCT · 2025 | PMID 40839339 |
| Ratings of perceived exertion (RPE) | Urolithin A improved Ratings of perceived exertion (RPE) (p = 0.02) compared with placebo in 42 (4 weeks). (p = 0.02)Benefit seen | no number reported | 42 | 4 weeks | RCT · 2025 | PMID 40839339 |
| Running performance (3000 m time trial) | Urolithin A did not significantly improve Running performance (3000 m time trial) (p = 0.116; p = 0.771) compared with placebo in 42 (4 weeks). (p = 0.116; p = 0.771)No clear benefit | no number reported | 42 | 4 weeks | RCT · 2025 | PMID 40839339 |
| 6-minute walk distance | Urolithin A did not significantly improve 6-minute walk distance (60.8 (67.2) m) compared with placebo in 66 (4 months).No clear benefit | 60.8 (67.2) m | 66 | 4 months | RCT · 2022 | PMID 35050355 |
| Maximal ATP production in first dorsal interosseus (FDI) muscle | Urolithin A did not significantly improve Maximal ATP production in first dorsal interosseus (FDI) muscle (0.07 (0.23) mM/s) compared with placebo in 66 (4 months).No clear benefit | 0.07 (0.23) mM/s | 66 | 4 months | RCT · 2022 | PMID 35050355 |
| Maximal ATP production in tibialis anterior (TA) muscle | Urolithin A did not significantly improve Maximal ATP production in tibialis anterior (TA) muscle (-0.03 (0.10) mM/s) compared with placebo in 66 (4 months).No clear benefit | -0.03 (0.10) mM/s | 66 | 4 months | RCT · 2022 | PMID 35050355 |
| Muscle endurance in first dorsal interosseus (FDI) muscle | Urolithin A improved Muscle endurance in first dorsal interosseus (FDI) muscle (95.3 [115.5]) compared with placebo in 66 (4 months).Benefit seen | 95.3 [115.5] | 66 | 4 months | RCT · 2022 | PMID 35050355 |
| Muscle endurance in tibialis anterior (TA) muscle | Urolithin A improved Muscle endurance in tibialis anterior (TA) muscle (41.4 [65.5]) compared with placebo in 66 (4 months).Benefit seen | 41.4 [65.5] | 66 | 4 months | RCT · 2022 | PMID 35050355 |
| Plasma levels of acylcarnitines, ceramides, and C-reactive protein | Urolithin A improved Plasma levels of acylcarnitines, ceramides, and C-reactive protein compared with placebo in 66 (4 months).Benefit seen | no number reported | 66 | 4 months | RCT · 2022 | PMID 35050355 |
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| Echocardiographic measures (LVEF, LVEDD, LVESV, TAPSE) | Urolithin A (UA) did not significantly improve Echocardiographic measures (LVEF, LVEDD, LVESV, TAPSE) compared with placebo in 10 (two 4- week intervention periods).No clear benefit | no number reported | 10 | two 4- week intervention periods | RCT · 2024 | PMID 38415449 |
| Other lipid indices (LDL-C, triglycerides, total cholesterol, VLDL-C) | Urolithin A (UA) did not significantly improve Other lipid indices (LDL-C, triglycerides, total cholesterol, VLDL-C) (p >0.05) compared with placebo in 10 (two 4- week intervention periods). (p >0.05)No clear benefit | no number reported | 10 | two 4- week intervention periods | RCT · 2024 | PMID 38415449 |
| Plasma concentrations of pro-BNP, glucose, and CRP | Urolithin A (UA) did not significantly improve Plasma concentrations of pro-BNP, glucose, and CRP (p >0.05) compared with placebo in 10 (two 4- week intervention periods). (p >0.05)No clear benefit | no number reported | 10 | two 4- week intervention periods | RCT · 2024 | PMID 38415449 |
| Serum HDL-C levels | Urolithin A (UA) improved Serum HDL-C levels (+6.46 ± 2.33 mg/dL; p =0.026) compared with placebo in 10 (two 4- week intervention periods). (p =0.026)Benefit seen | +6.46 ± 2.33 mg/dL | 10 | two 4- week intervention periods | RCT · 2024 | PMID 38415449 |
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| CD8+ fatty acid oxidation capacity | Urolithin A improved CD8+ fatty acid oxidation capacity (14.72 percentage points; 95% confidence interval (CI) = 6.46 to 22.99; P = 0.0061) compared with placebo in 50 (4 weeks). (95% confidence interval (CI) = 6.46 to 22.99; P = 0.0061)Benefit seen | 14.72 percentage points | 50 | 4 weeks | RCT · 2025 | PMID 41174221 |
| peripheral naive-like, less terminally exhausted CD8+ cells | Urolithin A improved peripheral naive-like, less terminally exhausted CD8+ cells (0.50 percentage points; 95% CI = 0.16 to 0.83; P = 0.0437) compared with placebo in 50 (4 weeks). (95% CI = 0.16 to 0.83; P = 0.0437)Benefit seen | 0.50 percentage points | 50 | 4 weeks | RCT · 2025 | PMID 41174221 |
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| 1RM bench press | Urolithin A (UA) did not significantly improve 1RM bench press (3.50 ± 0.79 kg; p = 0.462) compared with placebo in twenty (8-week). (p = 0.462)No clear benefit | 3.50 ± 0.79 kg | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| 1RM squat | Urolithin A (UA) did not significantly improve 1RM squat (2.55 ± 1.36 kg; p = 0.710) compared with placebo in twenty (8-week). (p = 0.710)No clear benefit | 2.55 ± 1.36 kg | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| 3-methylhistidine (3-MH) | Urolithin A (UA) did not significantly improve 3-methylhistidine (3-MH) (-3.20 ± 0.31 μmol/L; p = 0.36) compared with placebo in twenty (8-week). (p = 0.36)No clear benefit | -3.20 ± 0.31 μmol/L | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| C-reactive protein (CRP) | Urolithin A (UA) improved C-reactive protein (CRP) (-0.79 ± 0.38 mg/L; p = 0.032) compared with placebo in twenty (8-week). (p = 0.032)Benefit seen | -0.79 ± 0.38 mg/L | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| Interleukin-6 (IL-6) | Urolithin A (UA) did not significantly improve Interleukin-6 (IL-6) (-1.75 ± 0.45 pg/mL; p = 0.215) compared with placebo in twenty (8-week). (p = 0.215)No clear benefit | -1.75 ± 0.45 pg/mL | twenty | 8-week | RCT · 2024 |
| PMID 39487653 |
| Maximum Voluntary Isometric Contraction (MVIC) | Urolithin A (UA) improved Maximum Voluntary Isometric Contraction (MVIC) (43.50 ± 0.77 NM; p = 0.048) compared with placebo in twenty (8-week). (p = 0.048)Benefit seen | 43.50 ± 0.77 NM | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| repetitions to failure (RTF) | Urolithin A (UA) improved repetitions to failure (RTF) (2.00 ± 1.22; p = 0.011) compared with placebo in twenty (8-week). (p = 0.011)Benefit seen | 2.00 ± 1.22 | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| superoxide dismutase (SOD) | Urolithin A (UA) showed an unclear effect on superoxide dismutase (SOD) (-4.32 ± 0.90 U/mL; p = 0.041) compared with placebo in twenty (8-week). (p = 0.041)Unclear | -4.32 ± 0.90 U/mL | twenty | 8-week | RCT · 2024 | PMID 39487653 |
| aerobic endurance (peak oxygen consumption [VO2]) | Urolithin A (Mitopure) improved aerobic endurance (peak oxygen consumption [VO2]) compared with placebo (4 months).Benefit seen | no number reported | — | 4 months | RCT · 2022 | PMID 35584623 |
| expression of proteins linked to mitophagy and mitochondrial metabolism in skeletal muscle | Urolithin A (Mitopure) improved expression of proteins linked to mitophagy and mitochondrial metabolism in skeletal muscle compared with placebo (4 months).Benefit seen | no number reported | — | 4 months | RCT · 2022 | PMID 35584623 |
| muscle strength | Urolithin A (Mitopure) improved muscle strength (∼12%) compared with placebo (4 months).Benefit seen | ∼12% | — | 4 months | RCT · 2022 | PMID 35584623 |
| peak power output | Urolithin A (Mitopure) did not significantly improve peak power output compared with placebo (4 months).No clear benefit | no number reported | — | 4 months | RCT · 2022 | PMID 35584623 |
| physical performance (6 min walk test) | Urolithin A (Mitopure) improved physical performance (6 min walk test) compared with placebo (4 months).Benefit seen | no number reported | — | 4 months | RCT · 2022 | PMID 35584623 |
| plasma acylcarnitines and C-reactive proteins | Urolithin A (Mitopure) improved plasma acylcarnitines and C-reactive proteins compared with placebo (4 months).Benefit seen | no number reported | — | 4 months | RCT · 2022 | PMID 35584623 |