A recent small-scale study published in Nature reports that supplements containing urolithin A may help improve biomarkers tied to age-related declines in immune function and chronic, low-grade inflammation. Urolithin A is a bioactive compound naturally formed in the gut from specific foods, though only about 40% of people produce it efficiently.
Researchers enlisted 50 healthy, middle-aged participants who were given either 1,000 milligrams of urolithin A or a placebo each day for four weeks. By the end of the trial, those receiving the supplement showed measurable improvements in biomarkers associated with aging immune cells. According to study co-author Florian Greten, MD, these shifts in cellular function emerged in less than a month, making the findings particularly notable. He adds that ongoing work is examining whether lower doses may have similar effects.
Urolithin A forms when gut bacteria break down ellagitannins and ellagic acidcompounds found in certain fruits and nuts. Jessica Cording, RD, explains that not everyone has the right bacterial makeup to produce it, and at present, theres no available test to confirm whether someone can generate the compound naturally. Supplements, however, bypass this limitation since they provide the compound directly.
Beyond this new research, early evidence suggests urolithin A may support cellular energy processes and potentially boost muscular endurance and aspects of immune health, notes registered dietitian Keri Gans. Still, experts emphasize that the science is preliminary.
While urolithin A itself isnt abundant in foods, the body can create it after consuming items rich in its precursor compounds. Pomegranates, walnuts, raspberries, and blackberries are among the foods that may stimulate its productionthough the amount varies widely from person to person. Even with an optimal gut microbiome, Dr. Greten notes that one would need to consume large quantities, such as drinking 1.5 liters of pomegranate juice daily, to achieve effects similar to the supplement used in the study.
Experts agree that more research is required before drawing firm conclusions about urolithin A. In the meantime, they recommend foundational longevity practices, including regular physical activity, adequate sleep, stress management, and a balanced diet rich in polyphenols, to support healthy cellular and mitochondrial function.
