Urolithin A is an intriguing compound made in the human gut by transforming ellagitannins and ellagic acid in certain fruits, such as pomegranates, strawberries, and walnuts. The tricky thing is that not everyone's gut microbiota can efficiently convert these precursors into Urolithin A, making supplementation a much more reliable source for supporting mitochondrial health and muscle function as we age.
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)
Generally, no serious side effects are associated with Urolithin A supplements. That said, some people may experience discomfort with any dietary supplement. Most of the time, it's not serious (unless someone is allergic to an ingredient in the formula).
Potential Urolithin A Side Effects
While we're confident in the quality and safety of our Urolithin A supplements, it's still important to recognize that no supplement is entirely free from potential side effects. Every individual's body is unique and may have sensitivities to various compounds. For instance, something as seemingly harmless and delicious as peanut butter can be deadly to those with a nut allergy.
The Urolithin A side effects are generally mild, and there are some things you can do to avoid experiencing them.
Gastrointestinal Upset
Stomach pain, bloating, gas, nausea, and diarrhea are some of the most common side effects associated with many dietary supplements, including Urolithin A. These tend to happen because the digestive system adjusts to the new compound.
To minimize these effects, take the capsule supplement with food to help buffer the stomach and encourage a more gradual absorption.
Headaches
Although rare, some people might experience headaches when starting Urolithin A supplements. This could be from the body's initial adjustment period as it learns to manage higher levels of Urolithin A.
Sticking to the outlined dosage and staying hydrated might help mitigate the chances of this side effect from occurring.
Allergic Reactions
Allergic reactions to Urolithin A itself are extremely rare, but they can occur, particularly if the supplement contains other ingredients that one might be allergic to or is made in a facility that processes common allergens like nuts and dairy.
Symptoms of an allergic reaction include itching, swelling, rash, and difficulty breathing. If you start to feel these symptoms, stop taking the supplement and seek medical attention immediately.
Medication Interactions
Urolithin A has the potential to interact with certain medications, although the specific interactions haven't been thoroughly investigated. To stay on the safe side, it's recommended that you consult with your healthcare professional before you start using Urolithin A, especially if you're on anticoagulants, blood pressure medication, diabetes, or cholesterol-lowering medications.
This is because certain supplements can interact with medications, affecting their efficacy or rate of metabolism in the body. While the effects of Urolithin A are promising for supporting overall cellular health, it's not a replacement for medication.
We strongly encourage you to communicate openly with your healthcare provider to ensure that your supplements and medications work harmoniously without compromising your health or treatment plan.
Is Urolithin A Safe?
Yes, Urolithin A is generally safe for adults. Research indicates that daily doses of up to 1000 mg have no adverse effects and show promising results for muscle and overall mitochondrial health [1].
However, many supplements contain much lower doses, which minimizes the risk of side effects. For those who have experience with Urolithin A supplements and want to increase their dosages to maximize the potential health benefits, the 1000 mg Urolithin A Pro+ might be a good product to bump up to. Still, you should always start with a more conservative option like our 700 mg Urolithin A Original.
The Takeaway: Urolithin A Side Effects
Dietary supplements like Urolithin A are meant to address nutritional deficiencies and don't have too many possible severe side effects because they're not drugs, which have more drastic effects on the body.
Urolithin A comes from natural ingredients that we consume (ellagic acid and ellagitannins). These ingredients have a well-documented safety profile, contributing to their general tolerability. Furthermore, the human body has mechanisms to metabolize and excrete excess amounts of these dietary compounds without adverse effects.
Still, some individuals may experience mild side effects like upset stomach, nausea, headaches, and rare allergic reactions to some supplements. To minimize these risks, consider taking your supplements with food, start with a lower dose, and check the full ingredient list. It's also a good idea to consult with your healthcare professional, especially if you have existing health conditions or are taking certain medications.
Resources:
- 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.
