Urolithin A, a bioactive compound, is emerging as a buzzy molecule with potential implications for healthy aging. A recent small study published in Nature linked urolithin A supplements to improved biomarkers associated with age-related immune decline and inflammaging, which is low-grade, chronic inflammation linked with aging. While research is ongoing, experts emphasize that current go-to lifestyle choices like exercise and adequate sleep remain the best strategies for supporting longevity.

Urolithin A is produced in the gut when certain compounds, primarily ellagitannins and ellagic acid, are broken down by specific gut bacteria. However, not everyone efficiently produces this compound; approximately 40% of people possess the necessary gut microbiome. Despite this, urolithin A supplements are theoretically effective even in the absence of these specific bacteria, as they do not require conversion, according to study co-author Florian Greten, MD.

The Nature study, funded by Mitopure, a biotech company manufacturing a postbiotic urolithin A supplement, involved 50 healthy middle-aged adults. Participants received either 1,000 milligrams of urolithin A or a placebo once daily for four weeks. Within 28 days, those in the urolithin A group showed positive changes in biomarkers linked to age-related immune decline. Dr. Greten noted that urolithin A not only leads to better cell function but also positively impacts muscle health, an aspect supported by separate early research suggesting its potential to enhance muscle health and performance. Researchers found these rapid positive changes exciting, although further studies are needed to determine if lower dosages could achieve similar effects.

Beyond Dr. Greten's study, preliminary research suggests that urolithin A may support healthy aging by enhancing cellular energy production and recycling. Small human studies also hint at improvements in muscle endurance and certain aspects of immune function, though Keri Gans, RDN, author of The Small Change Diet, cautions that this research is still preliminary.

While much of the research centers on supplements, urolithin A can also be generated in the body from precursor compounds found in certain foods. Jessica Cording, RD, CDN, author of The Little Book of Game-Changers, explains that foods like pomegranate, walnuts, raspberries, and blackberries are rich in these precursors. However, the amount of urolithin A produced varies greatly among individuals, even for those with the 'right' microbiome. Dr. Greten noted that a person would need to consume around 1.5 liters of pomegranate juice daily to mimic the effects of the supplement dose used in his study.

Ultimately, experts agree that more extensive research is required to fully understand urolithin A's benefits and optimal usage. In the interim, health professionals like Cording advise focusing on proven lifestyle approaches for supporting healthy mitochondrial function and overall longevity. These include maintaining a well-balanced diet rich in polyphenols, regular exercise, prioritizing restful sleep, and effective stress management.