Urolithin-A Supplementation - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- Oct 3, 2022
- 3 min read
Updated: Dec 11, 2023
What it is:
Sarcopenia is a term used to describe the gradual decline in muscle mass and function with age. After the age of 40 years, it is common to observe sarcopenia in both males and females. However, certain lifestyle factors can mitigate this decline.
Mitochondria are vital energy-producing organelles within cells. When mitochondria lose their integrity, muscle degeneration typically occurs. The accumulation of damaged mitochondria can promote motor neuron and muscle fiber death. Preliminary research suggests that Urolithin-A (UA) can contribute to mitochondrial health via a process known as mitophagy leading to improved muscle strength with reduced age-related decline in tissue function.
Urolithin-A is a compound that is produced in the gut by the microbiota. Unfortunately, only about 30-40% of individuals have the ideal gut bacteria to produce this desirable metabolite. When sufficient gut bacteria are present, food sources that can lead to UA production include pomegranates, berries (blackberries, strawberries), nuts (walnuts, pecans), and seeds. For individuals who cannot produce UA, help may be on the way. Some precision nutrition companies are now selling supplemental UA, which could promote benefits previously only seen in a limited cohort of the larger population. The supplement could allow all to reap the potential benefits of this unique compound.
Purported claims:
Improve mitochondrial health via improved mitophagy
Improve muscle strength and prevent age-related muscle decline
Improve aerobic endurance
Improve “healthy” aging
Improve beneficial gut microbiota
Improve anti-inflammatory effects
Improve tumor signaling pathways (anti-cancer effects, specifically on colorectal and prostate cancer)
Improve neuroprotective effects
What the science says:
Urolithin-A (UA) research is a relatively new field, with most studies not on humans. However, the results are promising in that UA improved mitochondrial quantity and increased the amount in the muscle and intestine. The mechanism does not change the muscle mass or muscle fiber type itself but is able to improve the quantity and mitophagy.
Mitochondria quantity is important because mitochondria are essential for energy production.
Mitophagy is the process of ridding the body of defective mitochondria.
In addition to mitochondrial health, UA has been shown to increase gut barrier protection and increase anti-inflammation. Additionally, other studies have shown that UA has antioxidant effects and might do so by increasing antioxidant enzymes.
One of the first human trials showed that the levels of UA after supplementation varied among individuals. This might be due to differences in diet and gut bacteria.
There is a dose-dependent relationship, with the most promising results with 500-1000 mg of UA supplementation.
When UA was taken in higher doses, it was shown to optimize muscle ATP (energy) production.
At this time, only human research in healthy older adults has been conducted. It is currently unclear if the same results would translate to younger adults, athletes, etc. Presently, larger doses for extended periods seem to be the most worthwhile.
Our take:
Eating a well-balanced diet filled with whole foods with the addition of regular activity and exercise is undeniably the most crucial component of healthy aging with sustained quality of life. We recommended getting all your essential nutrients through food first. However, supplements can assist in a well-rounded diet. Let your Client Advocate know if you’re interested in our supplement program.
Will this benefit you?
Possibly! The research on Urolithin-A is relatively new but promising. Supplementation has shown to have more bioavailability than consuming food products alone. At this time, there are no adverse effects in individuals with supplementation.
Still curious to try it? If you do, here’s what to keep an eye on:
Ask yourself the following questions:
What do I hope to gain from taking this?
Will I be able to take this supplement consistently?
Are there other areas in my diet and exercise program I can improve upon before taking this supplement?
Before starting a new supplement routine, consult your Client Advocate about our Apeiron Life supplementation program.
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