Urolithin A is a natural compound produced by gut bacteria from foods like pomegranates, and it shows potential benefits for health by supporting mitochondrial function, improving muscle strength, and reducing inflammation. While human studies suggest it is safe, some people may experience mild digestive side effects like nausea or bloating. It is not considered a treatment but rather a potential dietary intervention to support overall health and slow age-related decline. [1]
Benefits
• Mitochondrial health: Urolithin A promotes mitophagy, the process of clearing out damaged mitochondria, and enhances overall mitochondrial function, which is linked to a wide range of age-related diseases.
• Muscle health: By improving mitochondrial function, it can lead to increased muscle strength and resistance to fatigue. It may also be beneficial in conditions with muscle atrophy by stimulating protein synthesis.
• Immune system: Some recent clinical trials suggest Urolithin A can lead to a more youthful and resilient immune system with improved T cell responsiveness and reduced inflammation markers.
• Inflammation: It acts as a natural free radical scavenger and has anti-inflammatory properties that may protect against cellular damage.
• Metabolic health: It may help with metabolic effects such as improved insulin sensitivity and reduced fatty liver. [1, 2]
Potential side effects
• While generally considered safe, some individuals may experience mild digestive symptoms like bloating, nausea, or stomach upset. [3]
Safety and effectiveness
• Safety: Studies have found it safe in doses up to mg per day, but individual responses can vary.
• Effectiveness: It is considered more suited for prevention than treatment of age-related diseases, and benefits may be maximized by starting earlier in life. [3, 4]
How to get urolithin A
• Naturally: You can get urolithin A by eating foods that contain ellagitannins and ellagic acid, such as pomegranates, berries, and nuts, though the production in the gut varies by individual.
• Supplements: Urolithin A is available as a dietary supplement. [1, 5]
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Henry McClure
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