Urolithin A: A Compound That May Help Rejuvenate Aging Mitochondria

As we age, our cellular energy factories become less efficient—but research suggests one compound may help support their renewal.

Illustration by The Epoch Times, Shutterstock

You might be tired because the energy-producing engines in your cells (mitochondria) have become less efficient at making energy. No amount of coffee can fix that.

By midlife, those structures are degrading, generating less power, triggering more inflammation, and recovering more slowly. The result is you feeling more fatigued while doing the same things you used to do. Think of it like a car that sputters not because you’re driving too hard, but because the engine’s parts are worn out.

A compound called urolithin A may be one of the few things shown in human trials to actually reverse that decline.

“Urolithin A targets this process directly through mitophagy, the clearance of diseased and dysfunctional mitochondria,” Cynthia Thurlow, a nurse practitioner and women’s health author, told The Epoch Times in an email.

Not everyone can produce urolithin A efficiently from food alone. Even if you eat foods that can lead to urolithin A production—such as pomegranates, walnuts, raspberries, and blackberries—every day, your ability to produce it depends largely on the composition of your gut microbiome, which varies significantly from person to person.

Research suggests that only about 40 percent of people are efficient natural producers. Everyone else gets little to none. That single fact entirely reframes the conversation around urolithin A.

Human studies suggest that urolithin A can improve mitochondrial function, reduce inflammatory markers, and support muscle endurance, particularly relevant in midlife when mitochondrial efficiency drops noticeably.

This variability helps explain the growing interest in supplementation. Instead of relying on microbial conversion, supplements provide a direct and standardized dose, making results more consistent for most people. Direct supplementation can help to more predictably support mitochondrial function, Thurlow said.

Although supplements do have some variability in absorption and lot consistency, research shows that direct urolithin A supplementation provides about six times more predictable absorption than relying on gut bacteria to convert food.

How Urolithin Works

Urolithin A works through a process called mitophagy, the body’s built-in system for identifying and cleaning out damaged mitochondria. Think of it as cellular housekeeping—a process that helps maintain a healthier pool of mitochondria, which in turn supports energy production and reduces cellular stress. Over time, mitochondria accumulate damage, produce less energy, and generate more inflammatory signals—a shift now recognized as a core driver of aging, not a side effect of it.

“At its core, it’s really a mitochondrial nutrient,” Jennifer Scheinman, dietitian and owner of Next Jen Health, told The Epoch Times.

Expecting a fast energy boost is the wrong approach. Unlike a stimulant, it doesn’t borrow energy from somewhere else—it works to restore the underlying machinery.

Because mitochondria power nearly every biological system, the downstream effects can extend beyond muscle. Immune cells, for example, rely heavily on mitochondrial energy to function properly. As mitochondrial quality declines, immune responses can become less efficient and more inflammatory—a pattern researchers increasingly associate with age-related disease.

Much of the research has focused on muscle health, in part because muscle is both highly energy-dependent and central to aging. Improved mitochondrial function allows muscles to perform more efficiently and recover more quickly. In studies of older or sedentary adults, this has translated into measurable gains in strength and endurance, although not immediately.

The mechanism behind perceived energy improvements is subtle.

“If your cells are producing energy more effectively, it’s no surprise people feel more energetic—because energy ultimately comes from your cells,” Scheinman said.

The clinical evidence is consistent and still growing. A study published in JAMA Network Open included 66 adults, aged 65 to 90, and found that taking 1,000 milligrams of urolithin A daily for four months improved muscle endurance by eight times—people could do 95 muscle contractions before fatigue, up from 12. It also reduced unhealthy chemicals in the blood associated with mitochondrial problems and inflammation. Researchers concluded that urolithin A was safe and well-tolerated.

Another 2025 randomized placebo-controlled trial found improvements in mitochondrial biomarkers and some markers tied to immune aging in middle-aged adults taking oral urolithin A.

“These are clinical studies in humans—not cells, not animals, but real people in real-world settings,” Scheinman said.

What to Expect

One of the most important aspects of taking urolithin A is timing.

“This is not a supplement with an acute effect,” Thurlow said.

Most people will not notice meaningful changes for at least six to eight weeks, and often closer to 12. For most people, that’s roughly two to three months—about the time it takes to see new lifestyle exercise benefits.

When improvements do arrive, they are often functional rather than dramatic. People typically first notice better exercise recovery, less muscle soreness, and more consistent energy throughout the day.

The experience is less like flipping a switch and more like slowly turning up a dimmer—an incremental shift that builds as mitochondrial function improves.

Not everyone experiences the same effects. A person’s unique biological makeup affects his or her results. Some people report clear improvements, while others notice little change. This isn’t unusual for mitochondrial supplements. The science is solid, but individual results vary—just like with exercise or sleep improvements. This variability reflects differences in baseline health, microbiome composition, activity level, and daily habits. Lifestyle factors can significantly influence outcomes. Poor sleep, chronic stress, and sedentary behavior can blunt potential benefits.

There are also limitations in how results are measured. Mitochondrial function is difficult to assess directly in clinical settings, and many of the most relevant changes occur at the cellular level, which is not easily captured by standard tests. Not everything happening in the body is something people can immediately feel, Scheinman said.

The Bigger Picture

Urolithin A is best understood as part of a broader strategy, rather than a stand-alone solution. Foundational habits—resistance training, adequate protein intake, restorative sleep, and stress management—have a far greater impact on mitochondrial health than any single supplement.

“I always encourage patients to optimize ’majoring in the majors’—lifestyle changes are the greatest predictor of success and layering in supplements is the next step,” Thurlow said.

The evidence suggests that urolithin A may work through biological pathways similar to exercise—supporting mitochondrial renewal in ways that compound over time rather than produce a short-term effect.

If you’re considering urolithin A, think of any other medications you currently take and inquire with your personal health professional. It is common for some to start with a three-month trial at 500 to 1,000 milligrams daily, and pair it with resistance training for the best mitochondrial boost. This gives you the best conditions to assess whether it works for you.

Better energy may not come from doing more work—it may come from helping your cells work better.