Does Urolithin A improve endurance?

An older-adult trial found favorable secondary endurance outcomes, but its primary walking and ATP endpoints were not significant (PMID:35050355).

Does Urolithin A improve strength?

A sponsor-linked middle-aged trial reported selected secondary signals, while a small athlete trial found no significant strength improvement (PMID:35584623; PMID:39487653).

What dose was studied?

Trials used 500 to 1,000 mg/day for four months or 1 g/day for eight weeks. These are research contexts, not personal instructions (PMID:35050355; PMID:35584623; PMID:39487653).

How strong is the overall evidence?

A five-study review found selected signals but no effects on several outcomes and called for longer independent research (PMID:39002645).

Supplement guide Healthy Aging

Urolithin A

Urolithin A has mixed human evidence: some secondary endurance, strength and biomarker findings were favorable, while primary performance outcomes were not significant in two sponsor-linked trials (PMID:35050355; PMID:35584623). A review found no effects on anthropometrics, cardiovascular outcomes or physical function, and a small athlete trial found no significant strength improvement (PMID:39002645; PMID:39487653).

At a glance

Snapshot

Primary goal: Evaluate mixed human evidence while distinguishing null primary outcomes from selected secondary signals.
Dosage range: Research context only: 500 or 1,000 mg/day for four months in one trial, 1,000 mg/day for four months in older adults, and 1 g/day for eight weeks in a small athlete trial (PMID:35584623; PMID:35050355; PMID:39487653).
Best time to take: Not established by the supplied evidence.
Time to effect: Research contexts ranged from 8 weeks to 4 months.
Common stacks: The supplied evidence does not establish evidence-based combinations.
Intake notes: Formulation comparisons and a complete interaction profile are not established. Review individual suitability with a clinician.

Use and selection

Buying Guide

Everything you need to know to make an informed decision about Urolithin A

Why It Matters

Products may differ in formulation and testing, while key studies do not establish an optimal dose or universal benefit.

How Urolithin A Helps You

Older-adult endurance research

An industry-linked trial found null primary endpoints but favorable secondary endurance and biomarker outcomes (PMID:35050355).

Middle-aged adult research

A sponsor-linked trial found a null primary peak-power result alongside selected secondary signals (PMID:35584623).

Evidence review

A five-study review found selected signals but no effects on physical function and called for longer independent research (PMID:39002645).

Athlete evidence

A small trial in male athletes found no statistically significant strength improvement after eight weeks (PMID:39487653).

Frequently Asked Questions

Common questions about Urolithin A answered by our experts

Does Urolithin A improve endurance?: An older-adult trial found favorable secondary endurance outcomes, but its primary walking and ATP endpoints were not significant (PMID:35050355).
Does Urolithin A improve strength?: A sponsor-linked middle-aged trial reported selected secondary signals, while a small athlete trial found no significant strength improvement (PMID:35584623; PMID:39487653).
What dose was studied?: Trials used 500 to 1,000 mg/day for four months or 1 g/day for eight weeks. These are research contexts, not personal instructions (PMID:35050355; PMID:35584623; PMID:39487653).
How strong is the overall evidence?: A five-study review found selected signals but no effects on several outcomes and called for longer independent research (PMID:39002645).