Urolithin A
In brief
Section titled “In brief”- Urolithin A is a postbiotic that promotes mitophagy
- Only 40% of people can produce this themselves via the microbiome
- Supplement: Mitopure, 500-1000 mg per day
- Improves mitochondrial function, muscle strength, and immune system
- Lifestyle (fasting, movement, cold/heat) stimulates the same process
What is Urolithin A?
Section titled “What is Urolithin A?”Urolithin A is a so-called postbiotic — a substance that is formed in the gut by bacteria after eating ellagitannin-rich foods.
Food sources
Section titled “Food sources”| Food | Ellagitannins |
|---|---|
| Pomegranate | Rich source |
| Walnuts | Good source |
| Strawberries | Moderate source |
Supplement
Section titled “Supplement”- Dosage: 500-1000 mg per day
- Most researched preparation: Mitopure
How does Urolithin A work?
Section titled “How does Urolithin A work?”Urolithin A promotes mitophagy — the clearing of old, less well-functioning mitochondria — and subsequently stimulates the formation of new mitochondria (mitochondrial biogenesis).
Effects
Section titled “Effects”| Effect | Mechanism |
|---|---|
| Better energy production | More efficient mitochondria |
| Slowing of aging | Cellular renewal |
| Better muscle function | More functional mitochondria |
| Stronger immune system | Rejuvenation of immune cells |
Molecular mechanism
Section titled “Molecular mechanism”Urolithin A activates:
| Pathway | Function |
|---|---|
| PGC-1α | Peroxisome proliferator-activated receptor gamma coactivator 1-alpha |
| AMPK | Adenosine monophosphate-activated protein kinase |
As a result:
- Fat and amino acid burning increases
- Oxidative stress decreases
- Cells can recover better
Scientific foundation
Section titled “Scientific foundation”Clinical studies with adults aged 45-75:
| Finding | Details |
|---|---|
| Duration | 4 weeks, 500-1000 mg Mitopure per day |
| Mitochondrial function | Improved |
| Muscle endurance | Improved |
| Immune cells | Increase in ‘young’ CD8 T cells |
| Safety | No adverse effects on liver or kidneys |
Signs of reduced mitochondrial function
Section titled “Signs of reduced mitochondrial function”Mitochondrial dysfunction does not manifest in a specific test result, but in a pattern of complaints:
| Complaint | Explanation |
|---|---|
| Persistent fatigue | Despite adequate rest |
| Muscle weakness | Reduced strength |
| Slow recuperation | After exertion or illness |
| Cold intolerance | Difficulty with heat production |
| Concentration problems | Reduced mental energy |
| Low exercise tolerance | Quickly tired with movement |
Indirect markers
Section titled “Indirect markers”- Low VO2 max
- Elevated fasting insulin
- Elevated triglycerides
- Slow recovery after illness or stress
Availability in the Netherlands
Section titled “Availability in the Netherlands”Urolithin A is available in the Netherlands as a dietary supplement, usually under the name Mitopure.
Lifestyle as a natural stimulator of mitophagy
Section titled “Lifestyle as a natural stimulator of mitophagy”The effects of Urolithin A can also be achieved through lifestyle. The following strategies stimulate the clearing and renewal of mitochondria:
1. Time-restricted eating or fasting
Section titled “1. Time-restricted eating or fasting”| Intervention | Effect |
|---|---|
| 14-16 hours fasting per day | Activates AMPK and sirtuins |
| Cellular recovery | Promotes mitophagy |
2. Movement
Section titled “2. Movement”| Type | Effect |
|---|---|
| Strength training | Stimulates PGC-1α |
| Endurance training | Increases number of mitochondria in muscle cells |
3. Cold and heat training
Section titled “3. Cold and heat training”| Intervention | Effect |
|---|---|
| Cold shower | Activates natural autophagy |
| Sauna | Heat shock response |
4. Avoiding damage
Section titled “4. Avoiding damage”- Limit alcohol
- Limit highly processed carbohydrates
- Prevent mitochondrial damage
5. Rest and recovery
Section titled “5. Rest and recovery”- Adequate sleep
- Relaxation
- Reduces oxidative stress
Summary
Section titled “Summary”Veelgestelde vragen
What is Urolithin A?
Urolithin A is a postbiotic that is formed in the gut by bacteria after eating ellagitannin-rich foods (pomegranate, walnuts, strawberries). Only 40% of people can convert this efficiently; for others, it is available as a supplement (Mitopure).
How does Urolithin A work?
Urolithin A promotes mitophagy (clearing of old mitochondria) and stimulates the formation of new mitochondria. This improves cellular energy production, slows aging, and strengthens the immune system.
What does science say about Urolithin A?
Clinical studies show improvements in mitochondrial function, muscle endurance, and rejuvenation of immune cells after 4 weeks of use of 500-1000 mg Mitopure per day. There are no studies yet with hard clinical endpoints.
Can I also stimulate mitophagy through lifestyle?
Yes, through time-restricted eating/fasting (14-16 hours), strength and endurance training, cold and heat training (sauna, cold shower), limiting alcohol and processed carbohydrates, and adequate sleep and relaxation.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.