Urolithin A and CoQ10 (short for Coenzyme Q10) are compounds the body makes and uses to support cellular function — the foundation of our health. Sometimes, your body might not make enough of these compounds, which is where dietary supplements come in.
CoQ10 is a quinone compound — a benzoquinone, to be exact— that supports ATP production and has antioxidant properties [1]. Since every single cell (with mitochondria) needs ATP to turn food into energy and uses coQ10 for this process, this compound is relevant to many people, from old, young, active, and sedentary.
CoQ10 has been used in many long-term human studies with a high safety tolerance and efficacy as a dietary supplement. It’s actually one of the most research-supported non-vitamin compounds in the supplement world, especially for its role in mitochondrial and cardiovascular function [1, 2].
Urolithin A isn't something you can get from food.
Instead, you produce it in the gut by converting ellagitannins or ellagic acid from foods like pomegranates, walnuts, and other berries. Not everyone makes urolithin A efficiently (as it depends entirely on gut bacteria), which is where supplements of pure urolithin A come in to help.
Urolithin A has been researched in its role in a process called mitophagy — it's the process of clearing out old mitochondria in the cells so new ones can form, keeping the cell powerhouse machine operating smoothly [3].
Urolithin A vs. CoQ10
CoQ10 and urolithin A are dietary supplements that people might use to support mitochondrial energy production and cardiovascular health, but they work differently.
Urolithin A is a compound that supports the process of recycling and renewing worn-out mitochondria (mitophagy), while coQ10 helps existing mitochondria make new energy (ATP) more efficiently.
One supports cell cleanup, and the other supports energy output.
Benefits of Urolithin A vs. CoQ10
The main benefit of taking urolithin A is that it supports healthy aging at a cellular level through mitophagy. Some people can't produce enough urolithin A efficiently from their foods, which is why a regular dietary supplement might help them become more consistent with its healthy aging benefits.
CoQ10 is best known for supporting how the cells make energy — specifically within the mitochondria, where it converts food into ATP.
As a dietary supplement, people might take coQ10 for its antioxidant support, help in muscle performance, and maintain heart health, especially as natural coQ10 levels decline with age or as a result of medications like statins.
|
Category |
Urolithin A |
CoQ10 |
|
What it is |
A gut-made compound that comes from polyphenols in foods like pomegranates and walnuts. |
A fat-soluble compound made in the body that acts as a coenzyme. |
|
How it works |
Supports mitophagy — the body's natural process of recycling damaged mitochonrdia |
Supports ATP production within the cells, helping the mitochondria turn nutrients from food into cellular energy |
|
How the body makes it |
It's made indirectly by the gut bacteria converting ellegitannins from foods. |
Made directly in the body using amino acids and B vitamins. |
|
Main benefit |
Supports healthy aging at a cellular level by encouraging healthy mitochondrial function. |
Supports energy metabolism within the cells, supports heart health and muscle function, and acts as an antioxidant. |
|
Food sources |
Not directly found in foods. Precursor polyphenols are found in pomegranates, walnuts, and berries and are turned into urolithin A by gut bacteria. |
Found in small amounds in meat, fish, and whole grains |
|
Supplement source |
Made through fermentation or synthetic processes for consistency |
Made through fermentation or yeast-based products for purity |
|
Differences |
-Made by gut microbes -Stimulates mitchondrial clean-up -Water-soluable compound |
-Made by the body -Powers up energy production -Fat-soluable |
|
Side effects |
Generally well-tolerated in clinical studies, but mild side effects like nausea can occur, but rare |
Generally safe for healthy individuals. Some people might experience mild side effects like stomach upset or headaches. |
Where to Buy Urolithin A and CoQ10 Online
You can find Urolithin A and CoQ10 supplements online directly from brands like us:
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Urolithin A: Available in 700 mg and 1000 mg capsules, gummies, and pure powder.
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CoQ10: Offered in capsule form combined with black pepper extract for absorption.
Alternatively, you can shop these supplements on platforms like Amazon for convenience. While coQ10 is more widely available in local health stores, urolithin A is more niche and may be harder to find in physical retail locations.
Can You Take CoQ10 and Urolithin A Together?
Yes, you can take urolithin A and CoQ10 together, and many people do because they support your overall health in complementary ways.
Here's why it makes sense:
Urolithin A helps clear out old mitochondrial DNA, and coQ10 helps existing mitochondria work efficiently for ATP production. Taken together, they act like a cleanup crew and a power boost that can work well for people with the health goals of improving mitochondrial function, muscle endurance, and overall cellular health.
Resources:
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Sood, B., Patel, P., & Keenaghan, M. (2024). Coenzyme Q10. In StatPearls [Internet]. StatPearls Publishing.
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Bonakdar, R. A., & Guarneri, E. (2005). Coenzyme Q10. American family physician, 72(6), 1065-1070.
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Luan, P., D’Amico, D., Andreux, P. A., Laurila, P. P., Wohlwend, M., Li, H., ... & Auwerx, J. (2021). Urolithin A improves muscle function by inducing mitophagy in muscular dystrophy. Science Translational Medicine, 13(588), eabb0319.
