Urolithin A Protocol

Urolithin A is a natural compound produced when gut bacteria break down plant compounds from foods like pomegranates, berries, and walnuts. Unlike most supplements, Urolithin A works by triggering a cellular cleanup process that removes and recycles damaged mitochondria (the power plants inside your cells). This cleanup process naturally declines with age and contributes to reduced cellular energy, muscle weakness, and accelerated ageing.

The first-in-human clinical trial published in Nature Metabolism demonstrated that oral Urolithin A supplementation is safe and effective, showing improved mitochondrial and cellular health markers in elderly individuals. Doses of 500-1000 mg daily for 4 weeks improved markers of mitochondrial efficiency and increased activity of genes related to healthy mitochondria in skeletal muscle. Importantly, not everyone can efficiently produce Urolithin A from food sources due to individual differences in gut bacteria, making direct supplementation a reliable strategy for consistent benefits.

Improves muscle endurance and strength in older adults, with a randomised, placebo-controlled trial (aged 65-90) published in JAMA Network Open finding that 1000 mg daily significantly improved muscle endurance in both hand and leg muscles compared to placebo. Those supplementing also showed markers indicating better mitochondrial health and lower inflammation. A separate trial in middle-aged adults demonstrated approximately 12% improvements in muscle strength and clinically meaningful gains in aerobic endurance and physical performance.

Supports immune function and reduces age-related inflammation, with a 2025 randomised trial published in Nature Aging showing that 1000 mg daily for 4 weeks expanded beneficial immune cell populations and enhanced mitochondrial health in immune cells. These changes support the body's ability to counteract age-related immune decline and chronic low-grade inflammation.

Supports cellular health and healthy ageing pathways, with comprehensive reviews documenting Urolithin A's protective effects across multiple organs, including support for brain health, joint function, and metabolic regulation. By optimising how cells maintain healthy mitochondria, Urolithin A addresses a fundamental mechanism of ageing - mitochondrial dysfunction - that contributes to fatigue, age-related muscle loss, cognitive decline, and chronic disease.