Urolithin A, a bioactive compound gaining global attention for its potential role in healthy aging, is emerging as one of the most intriguing molecules in longevity science. A recent paper published in Nature linked urolithin A supplementation to improved biomarkers associated with age-related immune decline and inflammaging, the chronic, low-grade inflammation that accelerates aging.

This compound is generated in the gut when ellagitannins and ellagic acid, found in certain fruits and nutsnare broken down by specific microbiota. But only about 40% of people have the right bacterial profile to produce it effectively. Fortunately, supplements bypass this limitation. According to study co-author Florian Greten, MD, urolithin A taken in supplement form does not require conversion and is therefore effective even in individuals lacking the necessary gut bacteria.

The Nature-linked study, funded by Mitopure, a biotech company producing a postbiotic urolithin A supplement, evaluated 50 healthy middle-aged adults. Participants received either 1,000 mg of urolithin A or a placebo for four weeks. Those receiving urolithin A showed measurable improvements in biomarkers tied to age-related immune decline within just 28 days. Beyond immune function, Dr. Greten noted that urolithin A supports better cellular function and muscle health, a finding backed by early research suggesting benefits for performance, strength, and endurance.

Beyond this study, small human trials indicate that urolithin A may enhance cellular energy production and support mitochondrial recycling. Nutrition expert Keri Gans, RDN, author of The Small Change Diet, cautions, however, that while promising, the research remains preliminary. She emphasizes the need for large-scale studies before drawing firm conclusions.

While supplements receive most of the attention, the body can also produce urolithin A naturally from foods rich in ellagitannins. Jessica Cording, RD, CDN, author of The Little Book of Game-Changers, highlights pomegranate, walnuts, raspberries, and blackberries as potent sources. Still, production varies dramatically by person even among those with ideal microbiome composition. Dr. Greten notes that one would need to drink roughly 1.5 liters of pomegranate juice daily to equal the study’s supplement dosage, making whole foods beneficial but not fully comparable.

Ultimately, experts stress that while urolithin A shows exciting promise, further research is essential before declaring it a longevity breakthrough. Until then, health professionals recommend focusing on lifestyle choices already proven to extend lifespan and improve mitochondrial function regular exercise, restorative sleep, stress management, and a polyphenol-rich diet that includes foods like pomegranate and walnuts.