Urolithin A 500 mg – Mitochondrial Renewal & Cellular Energy | 60 Capsules
Mt. Angel Vitamins Urolithin A gives you 500 mg of urolithin A in a single capsule, with 60 capsules per bottle: a 60-day supply at the label's one capsule a day. Urolithin A is a compound some people's gut bacteria make from plant tannins in pomegranates, walnuts and berries. It supports mitophagy, the way your cells recycle worn-out mitochondria, for cellular energy, muscle strength and healthy aging.†
Aging isn't optional. Getting old is. Urolithin A is for people who want their muscles and their energy to keep up for the long haul: people in their late 30s and 40s already planning how they want to feel at 75, and people over 50 who intend to keep going strong. The strength and endurance trials enrolled adults from 40 to 90, so that's where the evidence lives.
Why people take Urolithin A
- Mitochondrial renewal. Supports mitophagy, the routine where cells tag worn-out mitochondria, take them apart and recycle the pieces.†
- Cellular energy. Supports healthy mitochondrial function and cellular energy production.†
- Muscle strength. In a 4-month trial in sedentary middle-aged adults, 500 mg a day supported leg muscle strength compared with placebo.†
- Mitochondrial health markers. In healthy older adults, 4 weeks at 500 mg a day shifted blood and muscle markers of mitochondrial health.†
- Healthy aging. Supports the mitochondrial upkeep that tends to slow down as we get older.†
What's in each serving
| Ingredient | Amount per serving | % Daily Value |
|---|---|---|
| Urolithin A | 500 mg | * |
*Daily Value not established. Serving size: 1 Capsule. Servings per container: 60. Other ingredients: Cellulose (from capsule shell), brown rice protein, and vegetable stearates. The label states: "NO soy, salt, yeast, gluten, wheat, milk & egg products, sugar, starch, or preservatives." One active ingredient, no proprietary blend.
How Urolithin A works
Where urolithin A comes from
You don't actually eat urolithin A. Pomegranates, walnuts and some berries contain ellagitannins, and certain gut bacteria convert those into urolithin A, if you carry them. In a study of 100 healthy adults, just 12% had detectable urolithin A in their blood at the start, and about 40% converted a meaningful amount after a glass of pomegranate juice. A 500 mg serving of urolithin A delivered more than six times the exposure of the juice (Singh et al., 2021). Taking the finished compound means the same amount every day, no matter who lives in your gut.
Mitophagy, in plain English
Mitochondria are the parts of your cells that turn food and oxygen into usable energy. They wear out. A worn mitochondrion makes less energy and more junk, so healthy cells tag the damaged ones, break them down and recycle the parts so replacements can be built. That cleanup is called mitophagy, and it tends to slow down as we get older, right about when you'd want it running well. Urolithin A supports that recycling process.†
The human evidence for the mechanism comes from muscle, because muscle is packed with mitochondria and easy to sample. In the first human study, 4 weeks at 500 mg or 1,000 mg a day shifted blood and muscle markers of mitochondrial health in healthy, sedentary older adults (Andreux et al., 2019). In a 4-month trial, the 500 mg daily dose raised the active form of Parkin, one of the proteins that marks a mitochondrion for recycling, in muscle samples (Singh et al., 2022). It doesn't add energy from the outside; it supports maintenance your cells already do.†
What the human trials found
Strength in middle age. In a 4-month randomized, placebo-controlled trial, 88 sedentary adults aged 40 to 64 took 500 mg, 1,000 mg or placebo daily. Average hamstring strength improved about 12% in the 500 mg group and 9.8% in the 1,000 mg group, both significant compared with placebo, while the placebo group's strength dropped. The trial's main goal, peak power output on a bike, did not differ from placebo (Singh et al., 2022).
Endurance after 65. In a 4-month trial in 66 adults aged 65 to 90, half took 1,000 mg a day and half took placebo. Endurance in a hand muscle and a leg muscle (contractions until fatigue) improved with urolithin A compared with placebo at 2 months. The trial's two main goals, 6-minute walk distance and peak muscle energy production, did not differ from placebo (Liu et al., 2022).
What the research doesn't show
Plenty, and you should know it. In a 4-week trial in 42 highly trained male distance runners, 1,000 mg a day did not improve 3,000 m time-trial results, though effort ratings and a blood marker of muscle damage after the time trial were lower than with placebo (Whitfield et al., 2025). If you're 28 and already training hard, this probably isn't your first purchase. The longest trials cited here ran 4 months, so they can't tell you what years of use look like. Every study cited here had co-authors from the company that developed the ingredient they tested. And none of them tested this exact bottle: they tested urolithin A itself at 500 mg and 1,000 mg a day.
Why 500 mg in one capsule
500 mg is the lower of the two daily amounts in the 4-month middle-aged trial, and that group's hamstring strength gain (about 12%) was in the same range as the 1,000 mg group's (9.8%). One honest caveat: the trial in adults over 65 used only 1,000 mg.
How to take Urolithin A
Label directions: "Take 1 capsule daily, as a dietary supplement."
In the middle-aged trial, people took urolithin A in the morning before breakfast with water (Singh et al., 2022). No study has compared timing or food, so pick the time you'll stick with.
Ask your healthcare practitioner before use if you are pregnant, nursing, taking medication, or have a medical condition.
Don't take our word for it
- Verified by independent labs. ISO 17025-accredited labs check our test results.
- Every ingredient lot tested before use. Federal rules only require an identity test on incoming dietary ingredients. We test every incoming lot, urolithin A included, for identity, potency, heavy metals and microbes.
- If it misses spec, it doesn't go in a bottle. More than 99% of our tests pass, and the lots that don't are turned away.
- A certificate of analysis for every lot. See the certificates of analysis for this product and match one to the lot number on your bottle.
Made in the USA, in Mt. Angel, Oregon, with globally sourced ingredients. It's a farm town of about 3,500 people in the Willamette Valley, and our UL-certified cGMP facility sits right in it. The people who formulate, make and test this capsule work under one roof, and the owners work in the building too. We've been making supplements in Oregon since 1974. That's 52 years, and we're not getting old either.
Frequently asked questions
How much urolithin A is in each capsule?
Each capsule contains 500 mg of urolithin A, and the label serving is one capsule a day. With 60 capsules in the bottle, that's a 60-day supply.
When should I take it, and does it need food?
Take one capsule a day at whatever time you'll remember. The label doesn't name a time, and no study has compared timing or food.
How long until I notice something?
Think months, not days. Urolithin A isn't a stimulant, so there's no jolt to feel. The trials measured muscle endurance at 2 months and strength at 4 months, so give it two to four months of daily use before you judge it.†
Can't I just eat more pomegranates?
Eat them anyway, but they may not get you much urolithin A. Pomegranates contain the raw material, not urolithin A itself, and only some people's gut bacteria convert it well. A 500 mg serving of urolithin A gave more than six times the exposure of a glass of pomegranate juice (Singh et al., 2021).
Can I take it with NMN + NR or CoQ10?
We haven't found a published trial that tested urolithin A together with NMN, NR or CoQ10, so we can't promise the combination adds up to more. People pair them because they work on different parts of the same system: urolithin A supports recycling worn-out mitochondria, NMN and NR are building blocks for NAD+, which mitochondria use to make energy, and CoQ10 works inside the energy-making chain itself.† Taking medication? Check with your practitioner before combining supplements.
Is it safe to take with my medication?
Ask your healthcare practitioner first. The middle-aged trial excluded people taking statins, blood thinners, steroids or thyroid medication, so there is no trial data for those combinations. In the two 4-month trials, adverse events with urolithin A were similar to placebo (Liu et al., 2022; Singh et al., 2022).
Is urolithin A a probiotic?
No. It's often called a postbiotic: a compound that gut bacteria make, rather than the bacteria themselves. This capsule contains urolithin A, not live cultures.
Keep learning
- Urolithin A ingredient guide: where it comes from, what the trials measured, and safety
- NMN + NR Cellular Wellness, for the NAD+ side of cellular energy
- CoQ10 + Alpha Lipoic Acid, for the energy-making chain inside mitochondria
- Mitochondria Stack Starter: one bottle each of Urolithin A and NMN + NR
References
- Andreux PA et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nature Metabolism. 2019. PubMed
- Singh A et al. Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population. European Journal of Clinical Nutrition. 2021. PubMed
- Singh A et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Reports Medicine. 2022. PubMed
- Liu S et al. Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA Network Open. 2022. PubMed
- Whitfield J et al. Evaluating the Impact of Urolithin A Supplementation on Running Performance, Recovery, and Mitochondrial Biomarkers in Highly Trained Male Distance Runners. Sports Medicine. 2025. PubMed
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
