Best urolithin A supplements: doses, prices and what the trials used

Urolithin A is made by gut bacteria from ellagitannins, the compounds in pomegranate, walnuts and some berries. Not everyone's microbiome makes much of it, so it is now sold as a capsule or softgel. This guide lists products on sale in each market, shows how much urolithin A a serving gives, and sets that against the amounts used in the human trials. The urolithin A evidence review covers each trial in more detail.

The short version: the dose is easy to match, because every product here can give 500 mg a day, the lower of the two trial doses. What the products cannot give you is stronger evidence than the trials themselves, and those trials are small, short and mostly paid for by the company behind the Mitopure ingredient.

What dose the trials used

• Andreux 2019, Nature Metabolism: the first human trial gave healthy, sedentary older adults single doses or four weeks of urolithin A. Its primary outcome was safety, and the authors report a favourable safety profile. At 500 mg and 1,000 mg a day for four weeks, blood acylcarnitines and mitochondrial gene expression in muscle changed. Those are biomarkers, not strength or energy.
• Singh 2022, Cell Reports Medicine: 88 healthy, overweight, middle-aged adults took 500 mg, 1,000 mg or placebo for four months. The primary endpoint, peak power output, did not differ significantly from placebo. Hamstring strength rose 12% on 500 mg and 9.8% on 1,000 mg, while placebo fell 9.8%.
• Liu 2022, JAMA Network Open: 66 adults aged 65 to 90 took 1,000 mg a day or placebo for four months. Neither primary endpoint, six-minute walk distance or maximal ATP production in a hand muscle, improved significantly compared with placebo. Muscle endurance, a secondary endpoint, improved more with urolithin A at two months.
• Singh 2022, European Journal of Clinical Nutrition: in 100 healthy adults, 12% had detectable urolithin A at baseline, and about 40% converted pomegranate juice into it. A food product containing 500 mg gave more than six times the exposure of the juice.
• Pinaffi-Langley 2026, JAMA Network Open: 50 adults with obesity took 1,000 mg a day or placebo for four weeks. Brachial artery flow-mediated dilation, the primary outcome, did not differ between groups.

Amazentis, which developed Mitopure, sponsored both 2022 muscle trials and the 2022 pomegranate study, and its employees are authors on those and on the 2019 trial. The 2026 trial was funded by the American Heart Association and the Reynolds Foundation. A 2026 systematic review of five randomised muscle trials could pool only the six-minute walk, from two trials, and found a difference of 17.03 m that was not statistically significant, with low certainty. So 500 mg a day is the dose with the most human data, 1,000 mg has been used in trials of up to four months with adverse events similar to placebo, and neither has been shown to improve how people feel or function in daily life.

What to look for on the label

• The urolithin A amount per serving. Some products put the dose in two capsules or softgels, so a 60-count pack is still 30 days at 500 mg.
• Urolithin A as the named ingredient. Pomegranate extracts and "precursor" blends are not the same thing, and a large milligram figure on those labels does not tell you how much urolithin A you get.
• Other ingredients. Combination products add resveratrol, coenzyme Q10 or other actives, which the urolithin A trials did not use.
• Testing claims. A named certification, such as NSF Certified for Sport, or a published certificate of analysis says more than "lab checked" alone. These claims are about purity and label accuracy, not about whether a product works.
• Who is selling it. Some listings are resellers importing a brand, which can change the price and who handles returns.

South African rules

Urolithin A does not appear on SAHPRA's list of permitted health-supplement substances (guideline 7.04, March 2022). SAHPRA's public information on peptide products states that, under the Medicines and Related Substances Act, any product intended to treat, prevent or alter bodily functions must be registered with SAHPRA before it is sold. Under the General Regulations, a complementary medicine that SAHPRA has not registered must carry the words "Complementary Medicine" and "Health Supplement" and this disclaimer:

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use.

Side effects can be reported to SAHPRA at adr@sahpra.org.za.

FAQ

Is 500 mg or 1,000 mg better?

The one trial that compared them, Singh 2022, found similar hamstring strength gains at both doses and missed its primary endpoint at both. 500 mg a day has the most human data, and it is the amount most of these products give.

Can I get urolithin A from pomegranate juice instead?

Only some people can. In an Amazentis-funded study, about 40% of adults converted pomegranate juice into urolithin A, and only 12% had detectable levels before the juice.

Is urolithin A safe?

In trials of four months or less, adverse events were similar to placebo. There are no long-term trials, and none in pregnancy. Speak to a doctor or pharmacist first if you take regular medicines or have a long-term condition.

Why does my urolithin A label say "unregistered medicine"?

The regulations require that disclaimer on any complementary medicine SAHPRA has not registered. It means SAHPRA has not assessed the product's quality, safety or intended use.

Products

Labels checked November 2026. Prices are in rand, as displayed, and can change. Listing a product is not an endorsement.