Urolithin A has been called the “mitochondria makeover pill,” a powerful fuel to trigger cellular regeneration that makes people feel younger.
Naturally, boasting such a claim may invite skepticism — but longevity influencers swear by it, making it one of the hot new trends in the booming anti-aging industry.
So what can taking this buzzy supplement actually do for you — and is it worth it?
What is Urolithin A and where does it come from?
Urolithin A is a type of postbiotic. Unlike probiotics — which are found directly in foods like yogurt and sauerkraut — postbiotics are what’s leftover after your body digests food, a waste left behind by our gut bacteria.
Both probiotics and postbiotics help contribute to having a healthy gut microbiome, which can influence not just your digestion and nutrition absorption but also your immune system, sleep and risk of chronic diseases.
Urolithin A, in particular, is made when we eat pomegranates, walnuts or berries. But only about 40% of people can produce it efficiently. Supplements aim to bridge that gap.
What does Urolithin A do?
“Urolithin A supports mitophagy, the cellular process of clearing damaged mitochondria so healthier ones can thrive,” Jenelle Kim, founder of JBK Wellness Labs, told The Post.
“This means better energy at the cellular level, stronger muscles and overall healthier cells.”
On dosing, Kim noted that clinical studies typically use between 500–1,000 mg per day, taken consistently — often as a capsule with food.
What are the benefits of Urolithin A?
In studies of older adults, Urolithin A improved leg/hand muscle endurance. It also boosted muscle strength, exercise performance and mito-health biomarkers in a trial of middle-aged adults.
Young adults who lead an athletic lifestyle can expect enhanced recovery after exercise, according to Dr. Gabrielle Lyon, founder of the Muscle-Centric Medicine movement.
“People often report steadier sustained energy and lower fatigue [and] exertion levels,” she said.
Reddit users have credited Urolithin A with helping them “bounce back faster from workouts,” “feel less sore” and “get through the day without the usual afternoon crash.”
Lyon also cited unpublished human studies that suggest Urolithin A could play a role in reducing “inflammaging” while boosting immune fitness.
She pointed to trials of topical application that show improvements in skin aging factors, including collagen assembly, UVB exposure recovery, firmness and reduction in fine lines.
Research published last year found that it might even “alleviate memory problems and other consequences of dementia.”
What do fans say?
Robert Shaw, owner of Physical Structure, has taken Urolithin A for six months while managing common variable immunodeficiency.
“At 59, I live with common variable immunodeficiency and receive monthly IVIG therapy,” Shaw told The Post.
“Typically, by the third week after an infusion, I would feel fatigue and see elevated CRP levels. My goal in starting Urolithin A was to improve strength and help manage inflammation.”
The results surprised him. His bench press one-rep max increased from 200 to 245 pounds — “a gain I didn’t expect at this stage of life.”
“Just as importantly, the fatigue I used to feel leading into my next IVIG treatment has eased significantly,” he said. “With no change in sleep schedule, I now feel more resilient and better recovered throughout the month.”
While Urolithin A “hasn’t been a magic solution,” Shaw said it has proven “a valuable addition to my own performance and longevity strategy.”
With clients, he is careful not to prescribe supplements.
“What I do share are my personal experiences, including the benefits I’ve seen with Urolithin A,” he said.
“At the same time, I emphasize that real progress begins with lifestyle foundations: consistent sleep, proper hydration, daily sunlight, stress management and a protein-forward, nutrient-dense diet. Only after those are in place should supplements even enter the conversation.”
On Reddit, some people insist they’ve noticed no real difference on the supplement, complaining about results that have amounted to “nada, zilch, zero.”
But others rave about it. One wrote that they “definitely hold more muscle mass when I’m taking it,” while another raved about feeling well rested even after very little sleep.
The caveats
“There is insufficient data at this point to recommend Urolithin A to pregnant or breastfeeding mothers and children under 18 years of age,” Lyon said.
Still, she is emphatic: “Based on the evidence, I take Urolithin A myself, I give it to those I love, and I recommend it for those interested in supporting healthy muscle function and cellular energy which I feel are essential to healthy longevity.”
Lyon made sure to note that she is a paid brand partner of Timeline, the Swiss-based global leader behind 10+ years of pioneering research on Urolithin A (Mitopure).
For most people, it’s considered safe at typical doses, although higher amounts may sometimes cause mild digestive upset like bloating or nausea.
Even those who advocate for Urolithin A and who tout its benefits still insist on being cautious — emphasizing that Urolithin A is a tool, not the toolbox.
Or, as Dr. Kavin Mistry, a board-certified neuroradiologist, academic and health educator based in Bethlehem, Penn., put it: “I don’t pitch it as a universal solution or as a replacement for exercise. If your pillars are shaky (sleep, training, protein, daylight, stress skills), UA is a nice amplifier, not the foundation. UA is a precision chisel, not the entire workshop.”
