Urolithin A: What It Is and Why It Matters
Urolithin A is a natural chemical made in the gut when certain bacteria break down foods like pomegranates, strawberries, raspberries, walnuts, and red wine. It helps clean up damaged parts of cells, especially mitochondria, which are like tiny batteries that give our cells energy. When these batteries don’t work well, it can lead to problems like weaker muscles and other issues as we age. Scientists are studying Urolithin A to see if it can help with things like muscle strength, joint health, kidney problems, and vision loss as people get older.
What Scientists Have Found
1. Muscle Strength
Scientists think Urolithin A might help improve muscle strength and energy by fixing damaged mitochondria. In one study, older adults who took Urolithin A for four months had stronger muscles in their hands and legs after two months. But by the fourth month, the improvements didn’t last. Another study showed a 12% strength improvement in leg muscles for middle-aged adults taking a lower dose for four months, but it didn’t make much difference for other muscles or overall fitness. So far, the results are mixed.
2. Joint Health (Osteoarthritis)
Osteoarthritis happens when the cartilage in our joints wears down, causing pain. Scientists think damaged mitochondria play a role in this. In studies with animals, Urolithin A seemed to help protect joint cells, reduce cartilage damage, and support healthier joints. It even seemed to lower pain and swelling, but these changes weren’t very big. No one has tested Urolithin A in people with arthritis yet, so we don’t know if it works the same way for humans.
3. Kidney Health
The kidneys clean our blood and get rid of waste. If mitochondria in the kidneys don’t work well, it can cause damage. Animal studies show that Urolithin A might help protect the kidneys by reducing inflammation and stress in the cells. For example, mice fed a sugary diet didn’t have kidney swelling if they also took Urolithin A. But again, this hasn’t been tested in humans yet.
4. Vision (Eye Health)
As we get older, cells in the eyes sometimes can’t recycle damaged parts. This can lead to vision problems like macular degeneration. Animal studies show that Urolithin A might help the eyes clean out these damaged parts and protect vision.
Is Urolithin A Safe?
So far, Urolithin A seems safe to use. People in studies didn’t have serious side effects, but the research was short-term. Some people reported mild muscle discomfort. Supplements with Urolithin A can be expensive, costing $4 or more per daily dose. Cheaper options exist, but it’s important to choose a trusted brand to ensure quality.
What’s the Bottom Line?
Urolithin A is an exciting discovery that might help with aging-related problems like weak muscles, sore joints, kidney issues, and poor eyesight. But most of the research has been done on animals, and we need more studies on humans to know how well it really works. For now, it’s a promising idea but not a guaranteed fix.
Always talk to a doctor before starting any new supplement. For more information, check out the research by Meredith Worthington, Ph.D., and Tod Cooperman, M.D., updated on November 18, 2024.
Written by Kim Johnson, RD, LN | Owner
Kim specializes in eating disorders, disordered eating patterns, IBS, nutrition management for neurodivergent individuals (ADD/ADHD and autism spectrum disorder), weight concerns addressed through a weight-inclusive approach, and supporting those ready to move past chronic dieting.