Urolithin A: A Cellular Reset for Energy and Longevity
Urolithin A (UA) is an exciting new compound supporting mitochondrial health and healthy aging. What makes it so unique is that it’s not a vitamin, mineral, or herb—it’s a compound your own microbiome can produce under the right conditions.
UA helps your cells clear damaged mitochondria and regenerate healthier, more functional mitochondria. This is the kind of “root-cause” support that influences everything from energy to metabolism, immune function, recovery, and resilience as we age.
What Is Urolithin A?
(UA) isn’t found directly in food. Instead, your gut bacteria convert certain polyphenols — called ellagitannins — into UA.
This means two things:
You need foods rich in those polyphenols, and
You need the right gut microbes to actually convert them.
The challenge? Only 30–40% of people naturally produce UA, even if they eat a great diet. Our microbiome, stress, medications, and digestive health can all influence this ability.
Food Sources Leading to Urolithin A
These foods don’t contain UA itself — but they contain the precursors your body needs to make it:
Highest Ellagitannin Sources
Pomegranate (juice, arils, or extract)
Walnuts
Pecans
Raspberries, strawberries, and blackberries
How to Incorporate These Daily
Add a handful of walnuts or pecans to breakfast
Mix berries into yogurt or smoothies
Use pomegranate seeds over salads, bowls, or roasted veggies
Choose 100% pure pomegranate juice (small amounts go a long way)
Eating these consistently helps—but remember, if your microbiome doesn’t naturally convert ellagitannins to UA, food alone may not significantly elevate levels.
Why Urolithin A Matters for Cellular Health
The real magic of UA lies in its impact on a process called mitophagy.
Mitophagy = Cellular Housekeeping
As we age, mitochondria (the “powerhouses” of our cells) accumulate damage and become less efficient. When they stop working properly, everything from metabolism to immune function to recovery slows down.
UA helps:
Clear out dysfunctional mitochondria
Stimulate the growth of new, healthier mitochondria
Reduce inflammatory signalling
Improve energy production
What the Research Shows
Muscle strength & endurance: Studies have shown improvements in muscle strength, aerobic endurance, and mitochondrial efficiency after consistent UA supplementation (about 12–15% improvements in some trials) (1).
Immune cell rejuvenation: Recent research shows that UA can help shift T cells into a more youthful, less “exhausted” state — potentially supporting healthier immune responses and reducing age-related immune decline (2).
Healthy aging & inflammation: UA supports “cellular housekeeping,” helping lower oxidative stress and supporting healthy inflammatory balance — a major foundation for longevity, hormone health, metabolic function, and cognition.
Who Might Benefit from UA
UA may be especially supportive for individuals experiencing:
Fatigue or low resilience
Chronic inflammation
Metabolic dysfunction or insulin resistance
Muscle loss or decreased exercise capacity
Aging-related mitochondrial decline
Chronic health concerns that impact cellular energy
High stress or poor sleep (both drain mitochondria)
How to Integrate Urolithin A Into a Whole-Body Plan
UA is most effective when paired with foundational health habits — the things that support natural mitophagy:
Strength training (stimulates mitochondrial renewal)
Protein-rich nutrition
Consistent sleep routine
Stress management
Colourful, polyphenol-rich foods
Healthy digestion + microbiome support
Disclaimer: This information is for educational purposes only and is not intended to provide or replace medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider for individualized recommendations.