Urolithin A (Mitopure)

Urolithin A is a gut-microbiome metabolite that bacteria produce from ellagitannins/ellagic acid (found in pomegranate, walnuts, and berries). Because only ~40% of people efficiently produce it, the compound is supplemented directly (Amazentis 'Mitopure') to bypass the conversion lottery; its proposed mechanism is induction of mitophagy (clearance of damaged mitochondria). It is the strongest-evidenced of the niche mitochondrial actives: multiple placebo-controlled RCTs in middle-aged and older adults show consistent improvements in mitochondrial and inflammatory biomarkers (e.g., plasma acylcarnitines, C-reactive protein). Functional benefits are weaker and inconsistent — an older-adults RCT saw a muscle-endurance gain at 2 months that placebo matched by 4 months, and a middle-aged RCT's ~12% muscle-strength figure was a SECONDARY endpoint while its PRIMARY endpoint (peak power) missed significance. Honest caveats: samples are small, all trials are Amazentis-funded, and the primary functional endpoints across trials (6-minute walk, ATP production, peak power) were frequently not met, so the biomarker signal outruns proven functional benefit. Moderate evidence. FDA GRAS up to 1000 mg/serving; well tolerated with only mild transient GI effects and no notable drug interactions. Distinct from pomegranate_extract, which is the parent botanical rather than this isolated downstream metabolite.

Moderate clinical evidence. Multiple placebo-controlled RCTs but small, industry-funded; reproducible biomarker shifts while primary functional endpoints (peak power, 6-min walk, ATP) were often unmet