UROLITHIN A: BENEFITS, SIDE EFFECTS, DOSAGE, AND NMN SYNERGY

Urolithin A: Benefits, Side Effects, Dosage, and NMN Synergy

Urolithin A: Benefits, Side Effects, Dosage, and NMN Synergy

Blog Article

Urolithin A has recently emerged as one of the top leading compounds in the health and ageing field. Identified as a metabolite produced from ellagitannins (e.g., pomegranates and berries), Urolithin A is used in supplementation, whereby it is used to improve mitochondria, to increase muscle strength, and for cell renewal. The increase in urolithin cream, urolithin powder, and integrated longevity formulas has made it necessary to be aware of the benefits of this product, as well as how it is obtained, alongside NMN.

Liposomal suplement in powder

Urolithin A Health Benefits


Recent clinical studies suggest that Urolithin A may enhance mitophagy—the process by which damaged mitochondria are cleared out and recycled. This particular function is essential for maintaining energy production and metabolic balance, particularly as we age.

A study published in Nature Metabolism found that Urolithin A supplementation significantly improved muscle strength and mitochondrial health in older adults over 4 months [1]. Participants experienced enhanced walking endurance and leg muscle performance—benefits that are particularly valuable in combating age-related fatigue and muscle decline.

Key benefits of Urolithin A include:

  • Improved muscular endurance and performance

  • Support for mitochondrial biogenesis and energy metabolism

  • Potential cognitive benefits via enhanced brain cell energy turnover

  • Possible anti-inflammatory and antioxidant effects relevant to overall aging


Additionally, these physiological changes have been confirmed at the molecular level by the data. For example, in Figure 1, 28-day Urolithin A (500 mg and 1,000 mg)-supplemented mice presented a gene expression profiling, which positively correlated with the protein levels of the following mitochondrial proteins:

  • Mitophagy (e.g., PINK1, LC3B, BECN1)(42)

  • Mitochondrial biogenesis (e.g., PGC1A, ESRRA)(38)

  • Fatty acid oxidation (e.g., CPT1B, FABP3)(28)


The above-mentioned changes at the gene level



Figure 1. Urolithin A enhances expression of mitochondrial function biomarkers after 28 days of supplementation.

Graphs and heatmaps show significant gene expression changes in pathways related to mitophagy and mitochondrial renewal—data adapted from Andreux et al., Nature Metabolism (2019).

Urolithin A Side Effects


Urolithin A generally has a strong safety profile. Human clinical trials have demonstrated that it can be safely administered in doses of up to 2000 mg per day, with no serious adverse effects.

However, some mild side effects have been reported, particularly at daily doses nearing 1000 mg, including:

  • Mild digestive upset (e.g., bloating, nausea)

  • Occasional headaches


Significantly, individual responses may vary. People with underlying health conditions or those taking medications should consult a healthcare professional before starting any new supplement, including Urolithin A or NMN.

Urolithin A Dosage


Based on current clinical research, the most effective daily dose for Urolithin A ranges between 500 mg and 1000 mg. Studies suggest that 500 mg per day can yield measurable improvements in muscle performance, while higher doses may offer additional mitochondrial benefits without increased risk[2].

Most commercial Urolithin A supplements are available in 500 mg capsules, with recommendations for twice-daily intake. For optimal results, consistent use for at least 16 weeks is advised. Notable improvements may include:

  • Increased muscular endurance

  • Better mobility and walking distance

  • Reduced fatigue during physical tasks


NMN Synergy: A Smarter Strategy for Longevity


While Urolithin A focuses on clearing out damaged mitochondria, Nicotinamide Mononucleotide (NMN) acts as a precursor to NAD⁺, a coenzyme essential for energy production, DNA repair, and sirtuin activation. Combining the two offers a more complete cellular health strategy: Urolithin A acts like a cellular cleanup crew, while NMN delivers the raw material to power regeneration.

Formulas combining NMN and Urolithin A (often with resveratrol or CoQ10) are now gaining traction in advanced longevity supplements. For consumers comparing NMN vs Urolithin A, the answer is often not either/or, but both.

As a professional NMN manufacturer, we believe that NMN remains one of the most fundamental and direct ways to elevate NAD⁺ levels, which naturally decline with age. NMN’s advantages include:

  • Rapid and efficient absorption (especially in liposomal or sublingual forms)

  • Strong clinical data supporting metabolic and cognitive benefits

  • Compatibility with Urolithin A in multi-pathway anti-aging regimens


Interested in more? Contact us to try our 100% pure, high-quality NAD+  ingredients.

References:

[1] Andreux, P., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial health in humans. Nature Metabolism, 1(6), 595– https://doi.org/10.1038/s42255-019-0073-4

[2] Singh, R., Chandrashekharappa, S., Bodduluri, S., et al. (2022). Urolithin A improves muscle strength, exercise capacity, and mitochondrial health in humans. Cell Reports Medicine, 3(4), 100633. https://doi.org/10.1016/j.xcrm.2022.100633

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