Gut-derived metabolite (from ellagitannins in pomegranates/berries) that activates mitophagy, selectively clearing damaged mitochondria; explored for muscle health, endurance, and healthy aging. Has entered human clinical trials.
BioHack Track models Urolithin A at a half-life of 11 hours, so every dose you log is decayed against that curve and the app shows estimated active levels — not just what you typed.
No approved product cited
No FDA-approved product for this compound is cited on this page, and no approved human dose is quoted. Treat the range below as research and community practice rather than a prescribed dose.
Reconstitution
Oral capsule; no reconstitution needed.
Storage
Store at room temperature.
Cautions
Generally well tolerated in Phase 1/2 trials; gut microbiome variation means not everyone can convert dietary ellagitannins to urolithin A naturally — hence the direct supplementation interest.
Track Urolithin A in BioHack Track. Half-life, dose range and route come
pre-filled from this library — log a dose and the app counts your vial down, models what is
in your system, and puts it on the same chart as your labs and body composition.
Evidence Check asks 10 questions about every compound. For Urolithin A it can answer 5 of them, from the papers we hold — graded by how strong the study design is, not by whether the findings are flattering. These are the same verdicts the app gives.
Strongest EvidenceLongevity
Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.
Targeting aging with urolithin A in humans: A systematic reviewSystematic Review · Ageing Res Rev · 2024 · PMID 39002645
Impact of the Natural Compound Urolithin A on Health, Disease, and AgingReview · Trends Mol Med · 2021 · PMID 34030963
Strongest EvidenceMuscle growth
Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.
Effects of Urolithin A supplementation on muscle health outcomes in humans from randomized controlled trialsSystematic Review · Front Nutr · 2026 · PMID 42559151
Assessment of Urolithin A effects on muscle endurance, strength, inflammation, oxidative stress, and protein metabolism in male athletes with resistance training: an 8-week randomized, double-blind, placebo-controlled studyRandomized Controlled Trial · J Int Soc Sports Nutr · 2024 · PMID 39487653
Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical TrialRandomized Controlled Trial · JAMA Netw Open · 2022 · PMID 35050355
Strongest EvidenceWound healing
Meta-analyses or systematic reviews exist — the highest grade of evidence there is, whatever they conclude. Read them.
Effects of Urolithin A supplementation on muscle health outcomes in humans from randomized controlled trialsSystematic Review · Front Nutr · 2026 · PMID 42559151
Precision health targeting TMAO in postmenopausal women: polyphenol effects modulated by urolithin A and equol metabotypes in a randomised, placebo-controlled crossover trialRandomized Controlled Trial · Food Funct · 2026 · PMID 41642121
Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical TrialRandomized Controlled Trial · JAMA Netw Open · 2022 · PMID 35050355
Some Clinical EvidenceInflammation
Clinical trials in humans have looked at this.
Assessment of Urolithin A effects on muscle endurance, strength, inflammation, oxidative stress, and protein metabolism in male athletes with resistance training: an 8-week randomized, double-blind, placebo-controlled studyRandomized Controlled Trial · J Int Soc Sports Nutr · 2024 · PMID 39487653
Urolithin A: Potential to enhance autophagic clearance and mitigate neuroinflammation in Alzheimer's diseaseReview · Ageing Res Rev · 2026 · PMID 42106150
Insufficient EvidenceCognition
Only reviews or early work — not enough to say either way.
The gut-brain-mitophagy axis: Urolithin A as a transcriptional activator of Parkin in Alzheimer's and Parkinson's diseasesReview · Mol Cell Neurosci · 2026 · PMID 42570712
Is Urolithin A(UA) a pharmacologically credible neuro-nutraceutical? A critical review of mechanisms, brain exposure, and evidence gaps in Alzheimer's and Parkinson's diseaseReview · Neurochem Int · 2026 · PMID 42468665
Urolithin A: Potential to enhance autophagic clearance and mitigate neuroinflammation in Alzheimer's diseaseReview · Ageing Res Rev · 2026 · PMID 42106150
Research references only. Not medical advice, and not a recommendation to take anything.
Look up the research
These open a search of each database for Urolithin A — they are not citations, and nothing here is evidence for any particular dose. The same links are in the app.
11 papers naming Urolithin A in the title, drawn from PubMed and limited to reviews, meta-analyses and trials. Each was checked against PubMed’s own record for its title, journal and year. This is a starting point, not an evidence review — nothing here is offered as support for the dose range above, and the list is not exhaustive. See the editorial policy.
The half-life, route and dose range on this page are compiled from published
pharmacokinetic literature, manufacturer and product monographs where one exists, and the
ranges commonly reported in clinical and research use. They are kept as a range
rather than a single figure because that is what the sources actually support — a
half-life varies with route, formulation and the person.
These are not citations, and this page is not a review of the evidence. Where a
number matters to you, follow the database links above and read the source. We say so
plainly rather than dressing a compiled reference up as one.
Nothing on this page has been reviewed by a named clinician. It is a reference for
people already tracking a protocol, not a recommendation to start one.
Published by Creative Images LLC ·
Last updated ·
Corrections: support
General reference compiled for use
inside the app, not medical advice and not a recommendation to take anything. Dose ranges are
what is commonly discussed, not a prescription. Talk to a qualified healthcare professional.