Supporting mitochondrial function, muscle health, and longevity from the inside out
Have you ever wondered why maintaining energy, muscle strength, and physical resilience can become more challenging as we age? While aging is a natural process, many of the changes we experience begin long before they become noticeable. Deep within our cells, tiny structures called mitochondria play an essential role in how our bodies produce energy, maintain healthy tissues, and respond to everyday stress.
As we age, mitochondrial function may decline, contributing to changes in muscle performance and cellular health. Fortunately, emerging research is identifying ways to support these essential structures, including a naturally occurring compound called Urolithin A.
What Is Urolithin A?
Urolithin A is a compound naturally produced when certain gut bacteria break down polyphenols called ellagitannins and ellagic acid. However, not everyone has the gut bacteria necessary to produce it.
Food sources: Pomegranates, walnuts, raspberries, and strawberries contain compounds that can be converted into Urolithin A.
Gut microbiome: Researchers have identified specific bacteria involved in Urolithin A production, including Gordonibacter and Enterocloster species, which participate in different stages of converting dietary compounds into Urolithin A.
Beneficial Bifidobacteria: Bifidobacterium species help support a healthy gut microbial environment. Although they are not established as the primary bacteria responsible for producing Urolithin A, they may contribute to the broader microbial interactions that support its production.
Individual differences: Some people naturally produce substantial amounts of Urolithin A, while others produce very little or none, even when consuming these foods.
Why Mitochondrial Health Matters
Mitochondria are often described as the powerhouses of our cells because they produce adenosine triphosphate (ATP), the energy our bodies need to function. As we age, mitochondria can become damaged or less efficient, affecting cellular performance.
Energy production: Mitochondria provide the energy needed for muscle contraction, heart function, tissue repair, and many other essential processes.
Cellular aging: Damaged or poorly functioning mitochondria may contribute to increased oxidative stress and reduced cellular efficiency.
Mitophagy: The body's natural housekeeping and recycling process identifies damaged mitochondria, breaks them down, and recycles their components to help maintain healthy cellular function.
Urolithin A's role: Research suggests that Urolithin A activates pathways involved in mitophagy, helping support mitochondrial quality control and maintenance.
What Does the Research Tell Us?
Muscle Strength and Physical Performance
One of the most promising areas of Urolithin A research involves muscle health. A randomized, placebo-controlled clinical trial published in Cell Reports Medicine evaluated Urolithin A supplementation in middle-aged adults over four months (1).
Key findings included:
Improved muscle strength: Participants receiving Urolithin A demonstrated improvements in certain measures of muscle strength, including hamstring strength.
Mitochondrial health: Researchers observed favorable changes in biomarkers associated with mitochondrial function.
Physical performance: Although the trial's primary measure of peak power output did not significantly improve compared with placebo, the muscle-strength findings were encouraging.
These findings suggest that Urolithin A may help support muscle function as we age. Maintaining muscle strength is especially important for mobility, independence, metabolic health, and overall quality of life.
Joint Health and Mobility
The potential benefits of Urolithin A may extend beyond skeletal muscle. A 2022 study published in Aging Cell investigated its effects on osteoarthritis using human cartilage cells and animal models (2).
Researchers observed several promising effects:
Improved mitochondrial health: Urolithin A supported mitochondrial function in experimental cartilage models.
Reduced cartilage degeneration: Animal studies demonstrated less cartilage deterioration.
Reduced pain-related responses: Mice receiving Urolithin A exhibited improvements in pain-related outcomes.
These findings demonstrate how Urolithin A supports mitochondrial health and cartilage preservation in experimental models, offering insight into its potential role in joint health and mobility.
Cardiovascular Health and the Gut–Heart Connection
The heart requires a continuous supply of energy, making mitochondrial health particularly important for cardiovascular function. A 2026 study highlighted in a Healthspan research review investigated Urolithin A in mice with heart failure with preserved ejection fraction, a condition in which the heart has difficulty relaxing and filling properly (3).
Researchers identified several noteworthy findings:
Improved cardiac function: Urolithin A was associated with better cardiac relaxation and function in the experimental model.
Reduced cardiac remodeling: Researchers observed improvements in markers of cardiac fibrosis and structural changes.
Enhanced mitochondrial quality control: Urolithin A activated pathways associated with mitophagy.
Gut–heart connection: Changes were observed in gut bacteria and circulating ceramides, a class of lipids associated with metabolic and cardiovascular dysfunction.
These findings highlight the potential of Urolithin A to support cardiovascular health through improved mitochondrial function, healthier cardiac tissue, and interactions between the gut microbiome and heart.
Skin Health and Cellular Longevity
Healthy aging also involves maintaining the structure, resilience, and appearance of our skin. A 2026 study published in iScience investigated topical Urolithin A using human skin cells, laboratory skin models, and small randomized clinical studies (4).
The research highlighted several potential benefits:
Mitochondrial support: Urolithin A activated pathways involved in mitophagy and improved mitochondrial function in experimental skin models.
Collagen and elastin: Laboratory findings suggested improvements in proteins important for skin structure and elasticity.
Reduced wrinkle depth: In a placebo-controlled study involving 48 women, a topical cream containing 1% Urolithin A significantly reduced wrinkle depth after eight weeks compared with placebo.
Response to UV exposure: A separate study observed reductions in UVB-induced skin redness.
Together, these findings highlight the potential of topical Urolithin A to support skin structure, resilience, and healthy aging at the cellular level.
Can You Increase Urolithin A Naturally?
Urolithin A supplementation offers a promising approach to supporting mitochondrial health and healthy aging. In addition to supplementation, nutrition and lifestyle habits can help support the body's natural production of Urolithin A and promote overall cellular health.
Include foods rich in ellagitannins and ellagic acid. Pomegranates, walnuts, raspberries, strawberries, and blackberries provide plant compounds that certain gut bacteria can convert into Urolithin A. Incorporating a variety of these foods may help support natural production in individuals who possess the necessary gut bacteria.
Nourish your gut microbiome. A diverse, fiber-rich diet supports a healthy intestinal environment. Vegetables, legumes, fruits, and whole grains provide nutrients that help sustain beneficial gut bacteria. Fermented foods may also contribute to overall gut health.
Supporting a diverse and healthy gut microbiome creates a favorable environment for beneficial bacteria to thrive. However, because the ability to produce Urolithin A varies from person to person, direct supplementation can provide a consistent source of this compound while complementing efforts to improve gut health.
Support beneficial gut bacteria. Certain gut bacteria, including Gordonibacter, play an important role in the body's natural production of Urolithin A. In a 2025 randomized clinical trial, researchers found that Seed's DS-01 Daily Synbiotic, containing 24 probiotic strains and Indian pomegranate extract, increased the diversity of beneficial Bifidobacterium and Lactobacillus species, increased Gordonibacter abundance at early time points, and significantly increased Urolithin A production in healthy adults (5).
In addition to supplements that provide Urolithin A directly, DS-01 offers an approach focused on supporting the gut microbiome's ability to produce this compound.
Make movement a regular part of your routine. Both aerobic activity and resistance training support mitochondrial function. Strength training is especially valuable for preserving muscle mass, while activities such as walking, cycling, and swimming support cardiovascular fitness and metabolic health.
Prioritize restorative sleep and stress management. Consistent sleep, adequate recovery, and effective stress-management practices support the body's normal cellular maintenance processes.
It is important to distinguish between strategies that support mitochondrial health and those that directly increase Urolithin A. Exercise, sleep, and stress management have important health benefits, but they have not been established as reliable methods of increasing Urolithin A production.
Urolithin A Supplementation and Skincare: The Timeline Approach
Mitopure®, developed by Timeline, is a supplemental form of Urolithin A designed to deliver the compound directly, without relying on an individual's gut bacteria to produce it from dietary precursors. This may be particularly relevant for individuals who produce little or no Urolithin A naturally.
Human clinical research suggests potential benefits for certain measures of muscle function and mitochondrial health. Supplementation can complement a healthy lifestyle built around balanced nutrition, physical activity, and adequate recovery.
Timeline has also incorporated Urolithin A into its skincare approach through products such as Cellular Longevity and Longevity Serum. These products are designed to support skin health through cellular pathways associated with mitochondrial function, skin structure, and resilience.
Supporting Healthy Aging, One Cell at a Time
Healthy aging is not simply about adding years to life. It is about preserving the strength, mobility, resilience, and vitality that allow us to enjoy those years.
Urolithin A represents a promising area of research in cellular health, particularly for its potential to support mitochondrial quality control and certain aspects of muscle function. At the same time, a nutrient-dense diet, regular movement, restorative sleep, and a healthy gut microbiome remain essential components of long-term wellness.
Whether you're interested in maintaining muscle strength, supporting cellular health, or exploring new approaches to healthy aging, understanding your individual needs is an important first step.
Visit Crossroads Apothecary to learn more about Mitopure, Timeline's cellular longevity products, and Seed's DS-01 Daily Synbiotic. Our team can help you explore nutritional and lifestyle strategies that support your health goals and determine whether additional support may be appropriate for you.
In Health
Kisha Henry, DCN, CNS, LDN
References
Singh A, D'Amico D, Andreux PA, Fouassier AM, Blanco-Bose W, Evans M, et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022;3(5):100633. doi:10.1016/j.xcrm.2022.100633.
D'Amico D, Olmer M, Fouassier AM, Valdés P, Andreux PA, Rinsch C, et al. Urolithin A improves mitochondrial health, reduces cartilage degeneration, and alleviates pain in osteoarthritis. Aging Cell. 2022;21(8). doi:10.1111/acel.13662.
Tawfik D. How Urolithin A improved a model of heart failure: not just by enhancing mitophagy, but by an unexpected route through the gut microbiome. Healthspan [Internet]. 2026 Aug 2 [cited 2026 Oct 22]. Available from: https://gethealthspan.com/undefined/research/article/urolithin-a-heart-failure-mitophagy-gut-microbiome
D'Amico D, Faitg J, Amaral F, Ballihaut C, Fouassier AM, Tissot C, et al. Topical application of urolithin A activates mitophagy and enhances mitochondrial function to promote skin longevity. iScience. 2026;29(10):117646. doi:10.1016/j.isci.2026.117646.
Napier BA, Allegretti JR, Feuerstadt P, Kelly CR, Van Hise NW, Jäger R, Kassam Z, Reid G. Multi-species synbiotic supplementation enhances gut microbial diversity, increases urolithin A and butyrate production, and reduces inflammation in healthy adults: a randomized, placebo-controlled trial. Nutrients. 2025;17(17):2734. doi:10.3390/nu17172734.
