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What is Urolithin A?

What is Urolithin A? Benefits, Side Effects, and More

Urolithin A is a fascinating compound produced in the human gut from transforming ellagitannins in certain fruits like pomegranates, strawberries, and walnuts. However, not everyone's gut bacteria can efficiently convert these precursors into Urolithin A, making supplementation a much more reliable source of Urolithin A for cellular health.

Here, we jump into the benefits of Urolithin A supplementation, focusing on enhancing mitochondrial function. 

We'll also explore how this unique compound could play a pivotal role in the broader context of maintaining vitality and wellness, particularly as we navigate the natural process of aging.

Research on Potential Urolithin A Benefits

Research on Urolithin A is still on-going, but there are some interesting fields worth exploring, including: 

  1. Cellular Mitophagy
  2. Skeletal Muscle & Endurance
  3. Gut Health
  4. Antioxidant Potential

A bottle of Neurogan's Urolithin A Capsules and Capsules scattered on a table

Before we jump in, we want to remind you that this article isn't a substitute for professional advice.

It's tailored for those interested in the latest health and wellness research. Urolithin A for mitochondrial and cellular health is a relatively new area of study. Still, the findings on its effects are pretty exciting, which is why Urolithin A supplements have quickly become a staple in many people's health regimens for supporting their health span.

1. Supports Cellular Mitophagy

Mitochondria Microscope close-up

Imagine the body as a city, and within this city, there are power plants called mitochondria, which provide energy to keep the city running. But like all machines, these power plants can wear out from damage over time.

When they do, the dysfunctional mitochondria must be repaired or replaced to keep the city (the body) functioning smoothly.

Mitophagy is like the cellular cleanup process that removes damaged mitochondria in the body. This is important because mitochondrial dysfunction is linked with molecular damage and leads to age-related diseases.

Urolithin A supports mitophagy in a really interesting way.

Think of Urolithin A as a specialized inspector checking the condition of the power plants (mitochondria). In more scientific terms, Urolithin A activates the process of mitophagy, signaling the body to remove these inefficient or damaged mitochondria.

A recent study on older adults (who don't exercise much) tested the effects of Urolithin A over four weeks. The primary finding was that UA was safe in doses of 500 mg and 1000 mg.

After 4-weeks of treatment, tests showed that Urolithin A started to change specific health markers and muscle genes associated with mitochondria in muscle tissue. This points to Urolithin As a supplement that may help improve cells' health and increase muscle function [1].

2. Supports Skeletal Muscle Function and Endurance

Woman's back exercising

Mitochondrial health and muscle function and endurance go hand-in-hand, which is why there's a lot of buzz around Urolithin A's potential to help athletes perform at their best and slow down the aging of skeletal muscles [2].

The mitochondria in our cells are like tiny powerhouses, generating the energy our muscles need to function. As we age, these mitochondria can become less efficient.

Urolithin A, by promoting mitophagy, helps remove the less efficient mitochondria and replace them with newer, more efficient ones. This renewal process ensures that muscle cells have a reliable energy source, crucial for maintaining muscle strength and endurance.

With better-performing mitochondria, muscle cells can operate more efficiently. This means they can recover faster from exertion, produce energy more effectively, and ultimately perform better. This is particularly important for aging individuals as their muscle cells naturally lose efficiency over time.

While more research is needed, there's potential that Urolithin A could aid in muscle strength, growth, and repair [3].

Efficient mitochondria are vital for these processes, and thus, Urolithin A might indirectly support muscle development and recovery after physical activities and age-associated muscle decline.

3. Supports Gut Health

Man gut health

Emerging research suggests that Urolithin A may be beneficial in maintaining gut health, a cornerstone of overall wellness and robust immune function. By promoting beneficial bacteria and maintaining a balanced microbiota, Urolithin A could contribute to overall gut health.

How does it do this?

Urolithin A has shown anti-inflammatory properties in some studies [4]. Since inflammation can be detrimental to gut health, leading to conditions like inflammatory bowel disease, Urolithin A’s anti-inflammatory effects might be beneficial in maintaining or restoring gut health [5].

4. Antioxidant Effects

Woman holding her wrist in pain

Urolithin A's role as an antioxidant is an exciting area of study with significant implications for health and wellness.

Antioxidants are substances that reduce oxidative stress in the body. Urolithin A has shown antioxidant properties, which might help protect cells from damage caused by free radicals.

Urolithin A helps balance this equation by neutralizing free radicals. It acts like a shield, protecting cells from the harmful effects of these unstable molecules. By doing so, Urolithin A helps reduce oxidative stress, potentially preventing or slowing down cell damage [6].

Oxidative stress is also a key factor in the aging process, contributing to cellular damage, inflammation, and the decline of organ function. Urolithin A's antioxidant properties might contribute to healthier aging by protecting cells from age-related damage and chronic inflammation.

Urolithin A Side Effects

Urolithin A supplementation is generally considered safe when used in recommended amounts. However, like any compound, it may cause side effects, especially in larger doses.

Some of the side effects of Urolithin A include:

  • Gastrointestinal upset (stomach pain, bloating, gas, diarrhea)
  • Headaches
  • Allergic reactions
  • Medication interactions (rare)

Urolithin A in Foods

Urolithin A isn't found in foods. Instead, its precursors are.

Foods like pomegranates, strawberries, walnuts, and almonds contain high concentrations of ellagitannins. When ingested, the ellagitannins are broken down into ellagic acid, and gut bacteria transform this into Urolithin A.

However, not everyone processes ellagitannins efficiently. The human colon microflora is incredibly diverse, and the ability to convert ellagitannins to Urolithin A depends on one's gut microbiome variability and other factors such as age, diet, overall health, and genetics.

Consuming foods rich in ellagitannins still offers health benefits.

These foods are packed with other nutrients and antioxidants contributing to overall health. However, for Urolithin A specifically, relying solely on these foods may not guarantee adequate levels of this compound.

This is where supplementation comes into play. 

Urolithin A Capsules ensures a consistent and measurable intake, independent of individual differences in gut microbiota. It provides a more direct approach to harnessing the potential benefits of Urolithin A, especially for those who might not efficiently produce it naturally or those who have targeted health goals for muscle endurance or are proactively supporting healthy aging.

What Does Urolithin-A Feel Like?

When it comes to Urolithin A, it's important to set realistic expectations about its effects. Unlike caffeine or other stimulants that offer an immediate and noticeable boost in energy or mood, the impact of Urolithin A is much more subtle and gradual.

Urolithin A works at a cellular level, specifically targeting mitochondrial health and efficiency. Because of this, the effects are not typically felt instantaneously. It operates more like a long-term investment in cellular health rather than a quick fix. And just because you can't see it doesn't mean it's not working. 

There are studies in humans that have proven consistent Urolithin A oral supplementation has seen improvements in cellular health biomarkers [1].

However, it's not a quick fix. Seeing the results of Urolithin A often requires consistent use. The changes it brings about in cellular health and mitochondrial function accumulate gradually.

Over weeks or months, you may notice improvements in areas like endurance, muscle strength, or overall vitality, but these changes are often gradual and cumulative. On top of this, the effects of Urolithin A can vary significantly from person to person.

Factors like age, lifestyle, diet, and individual gut microbiota composition can influence how your body responds to Urolithin A and the rate at which you might experience benefits.

For some, the impact of Urolithin A might be seen in an enhanced sense of well-being, a slight increase in energy levels, or improved endurance during physical activities. For others, the benefits might be less immediately noticeable but could manifest as better overall health and slower progression of age-related changes.

Neurogan Urolithin A Reviews

Bottle of Urolithin A capsules

The Neurogan Urolithin A capsules contain pure Urolithin A with a potent dosage of 700 mg per serving, offering a reliable way to incorporate this beneficial compound into your wellness routine.

Here's what our customers have said about our product:

"About halfway through the bottle I noticed greater ease with my workouts. More energy and stamina!
I would highly recommend this supplement and plan on being a recurring customer."

"The cell is the powerhouse of the body and I feel more energy from taking this which means it’s assisting my mitochondria, I recommend these."

"Urolithin A, known for its potential health benefits, is present in a substantial amount per serving. This ensures that users can experience the potential positive effects associated with this compound.

The fact that these capsules are lab tested and made in the USA adds an extra layer of trust and quality assurance. Neurogan's commitment to rigorous testing and adherence to high manufacturing standards provide consumers with confidence in the product's purity and potency.

For individuals looking to support their health with a scientifically-backed supplement, the Neurogan Urolithin A Capsules are an excellent choice."

The Takeaway: Urolithin A Benefits

Urolithin A holds significant potential in various aspects of health and wellness. Its potential for supporting muscle and metabolic health, promoting gut health, and aiding in the aging process makes its range of benefits a promising supplement for those looking to improve their overall health span.

At a cellular level, Urolithin A supports the maintenance and efficiency of mitochondria, the cell's powerhouses.

For those looking to maintain or improve physical performance, Urolithin A may offer muscle strength and endurance benefits. While more research is needed, this is particularly beneficial for aging populations battling age-related muscle decline and athletes seeking to enhance their physical capabilities.

Incorporating Urolithin A into a holistic health approach, alongside a balanced diet and lifestyle, might enhance overall well-being. Its diverse range of benefits aligns with the goals of improving quality of life and maintaining health and vitality through the golden years.

Still, it's important to understand that Urolithin A isn't a quick-fix solution. Its strength lies in its potential to support long-term. If you want to try Urolithin A for yourself, start with our Neurogan Health Urolithin A capsules, which provide a high potency and consistent dose of pure Urolithin A for your wellness journey.


  1. Andreux, P. A., Blanco-Bose, W., Ryu, D., Burdet, F., Ibberson, M., Aebischer, P., ... & Rinsch, C. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism, 1(6), 595-603.
  2. Liu, S., D’Amico, D., Shankland, E., Bhayana, S., Garcia, J. M., Aebischer, P., ... & Marcinek, D. J. (2022). Effect of urolithin A supplementation on muscle endurance and mitochondrial health in older adults: a randomized clinical trial. JAMA network open, 5(1), e2144279-e2144279.
  3. Singh, A., D’Amico, D., Andreux, P. A., Fouassier, A. M., Blanco-Bose, W., Evans, M., ... & Rinsch, C. (2022). Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine, 3(5).
  4. Kujawska, M., & Jodynis-Liebert, J. (2020). Potential of the ellagic acid-derived gut microbiota metabolite–Urolithin A in gastrointestinal protection. World Journal of Gastroenterology, 26(23), 3170.
  5. Abdelazeem, K. N., Kalo, M. Z., Beer-Hammer, S., & Lang, F. (2021). The gut microbiota metabolite urolithin A inhibits NF-κB activation in LPS stimulated BMDMs. Scientific reports, 11(1), 7117.
  6. D’Amico, D., Andreux, P. A., Valdés, P., Singh, A., Rinsch, C., & Auwerx, J. (2021). Impact of the natural compound urolithin A on health, disease, and aging. Trends in molecular medicine, 27(7), 687-699.
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Katrina Lubiano

Based in Canada, Katrina is an experienced content writer and editor specializing in health and wellness. With a journalistic approach, she's crafted over 900,000 words on supplements, striving to debunk myths and foster a holistic approach to healthi...

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