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Older couple walking together to exercise

Answer:

Urolithin A is a natural compound formed by the bacteria in the colons of about half of elderly people after consuming certain foods. Urolithin A seems to improve the function of mitochondria (the "powerhouses" inside our cells). However, clinical research with urolithin A has suggested only limited benefit in improving muscle health in active young adults or middle-aged and older adults. Urolithin A has also been touted for treating osteoarthritis (painful, worn joints), preventing kidney damage, and preventing age-related macular degeneration (AMD), but is there evidence to support these uses? Find out in our full answer, which also includes information about safety and a comparison of products, including Mitopure, by signing in as a CL member.

Also see our separate article about other supplements for building and maintaining muscle.

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22 Comments

Charles23165
June 27, 2025

I LOVE YOUR SITE. You are the first place that I check for advice. Thank you.

Christine22871
May 29, 2025

My experience has been different from those related above. I broke my back in a boating accident in 2018 (at age 68) and after being bedridden for months waiting for insurance co authorization, received a kyphoplasty which relieved my extreme pain but left me with substantial muscle loss and very low energy. I was later diagnosed with osteopenia and ultimately osteoporosis. I spent a great amount of time in physical therapy and attempted to rehab to my previous vigorous self but with little success. I purchased a vibration plate to help me rebuild my bones and have been successful at reversing osteoporosis to osteopenia (still working on it). I also improved in balance and ability to walk but nothing spectacular. About 6 months ago I started taking Urolithin A (Mitopure brand -- very expensive - I have no financial interest in any supplements). I started to notice an improvement in energy and desire to do more exercise and use of the vibration plate. I now would say my improvement is remarkable. Today was the first day I could step into my pants without having to hold on to something. My kidney function has also dramatically improved (according to my doctor in reviewing my labs). I do attribute these changes to the Urolithin A BUT in conjunction with physical effort on my part. I think if I just took the pills and continued to sit around watching TV, there would be little improvement. But the Urolithin A together with exercise has delivered excellent results. My exercise program and physical therapy prior to the Uro A did not yield much at all. I am now 75 and I am going to Disney World for a week with my 4 year old granddaughter and I can't wait!

Robert22850
May 28, 2025

I have taken Mitopure for a long time. More recently I increase the dosage from 500mg to 1000 mg. As a runner I have been having calf discomfort or fatigue and never linked it to the supplement. I cancelled my subscription primarily because of it's expense and the fact that I saw no benefit.

Daniel21367
December 09, 2024

Has anyone had bloodwork done both before and after using Urolithin A for at least thirty days? I see people talking about not experiencing any changes, but I wonder if improvements would be detectable other than through various health biomarkers visible in bloodwork.

Janine21133
November 20, 2024

Is urolithin A created by gut bacteria, and if so, which species?

ConsumerLab.com
February 26, 2025

Gut bacteria species that may produce urolithin A include the following: Bifidobacterium pseudocatenulatum, Streptococcus thermophilus, Lactococcus garvieae, and Enterococcus faecium (https://www.mdpi.com/2304-8158/12/5/1021).

David22897
May 31, 2025

Yes, but do they produce very much, comparable to a supplement?

ConsumerLab.com
June 27, 2025

Unfortunately, we are not able to answer this question, as there is significant variation in urolithin A production among different individuals. Some research shows that some people do not produce urolithin A: https://www.mdpi.com/1420-3049/21/8/1034

Becky21124
November 19, 2024

I had high hopes for increased muscle strength, and took Urolithin A for a year. I noticed no perceptible (by me) improvement. I’ve stopped taking it, and haven’t noticed any decline of muscle strength or endurance either. As a supplement, it’s kind of expensive, so I did notice significant savings when I stopped taking it:-)

Joseph21123
November 19, 2024

One overlooked benefit from Urolithin A is for IBD, it significantly upregulates tight gap proteins, which holds the intestinal epithelial cells together.
See the following research paper from 2019 for futher information on this: https://doi.org/10.1038/s41467-018-07859-7

ConsumerLab.com
April 02, 2025

Although interesting, this supporting evidence is based on only pre-clinical research. At this time, we are not aware of any clinical studies assessing the benefit of urolithin A for IBD in humans.

Patricia22873
May 29, 2025

Joseph, Thanks for this information, such information can be valuable even if not fully proven. We can test for results in our own systems.

GeezerGeek
November 13, 2024

I've been taking 1000 MG Urolithin A (Neurogan) supplements for two and a half months. I'm 76, relatively healthy, but getting weaker. My daily routine is relatively consistent, activity wise.

So far I have not noticed any improvement, but no degradation either.
As per the requirements to post, I am stating that I do not have any incentive nor de-incentive to make my personal use statements.

LYNN19568
May 28, 2024

I've been taking it for only 50 days and see no improvement in anything. I have a bit of arthritis, am 76 and active, have depression (taking medication).

GeezerGeek
November 15, 2024

I too am 76, somewhat active, taking Wellbutrin for depression and I have been taking 1,000 MG of Pro + Urolithin A (Neurogan + Health) for two months. I don't recognize any changes of improvement regarding my muscle strength nor endurance. I am aware that the improvements are expected to be noticed after a period of time and supplementation. I plan to continue for at least 6 months to give it a reasonable test period.

Ken19376
April 24, 2024

At 78 I just started taking Urolithin A two weeks ago, but with sciaticia and arthritis, I don't expect a lot. I use a rolator to have a place to sit when my leg goes numb, but I do what I can. I currently walk 3 to 4k steps a day and hope to double that this summer.

Patricia22876
May 29, 2025

Please see my reply above about working with this problem for myself (73) and my husband (88).

Tom18872
February 28, 2024

I’m in agreement with MJ about muscle growth, I am 79 and thinking about taking Urolithin A. Thanks for all your help

Lisa18710
February 12, 2024

Hello, I thought I understood that the subjects taking the Urolithin A did perform better on the 6 mile walk test?

ConsumerLab.com
February 21, 2024

Thanks for your question. In the Liu study, the participants in the urolithin A group did show an improvement in 6-minute walk distance, but the improvement was not significant compared to the placebo group (which showed a similar improvement).

MJ De Vries
October 20, 2022

I lost 45 lbs during the pandemic. also muscle mass. now i have "cooper's droop" everywhere and cannot lift very heavy boxes like I could before, i used to lift weights for
fun and enjoyment just to see how much I could. I got up to 235 lbs.. but that was in my
20's and now I'm in my 70's and I exercise for an hour every day, but I am not getting the
muscle mass back. Would like to see a study on how to build muscle mass with supplements as well. thanks for all you do ConsumerLabs!!!

ConsumerLab.com
October 20, 2022

Hi MJ - We've added a link in the article above to a broader article about supplements, excercise, and muscle. Be aware that gradual loss of muscle/strength is normal with aging, but resistance exercise with appropriate nutrition can help. However, if you have a rather sudden loss of muscle and strength, you may want to consult a physician to be sure there is nothing else going on, such as myositis.

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