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Ever feel sluggish even when you're eating well and staying active? Your gut microbes might be affecting how your body produces and uses key compounds that support energy, immune function, and healthy aging.
One of the most talked-about is urolithin A, a postbiotic made by your gut after you eat certain foods. It’s been linked to energy metabolism, gut lining integrity, immune support, and healthspan.
But not everyone can make urolithin A. A lot depends on the composition of your microbiome.
In this article, we’ll explore what it is, ways you can support it through supplements and diet, and how to track it with our Urolithin A metric.
What is Urolithin A?
Urolithin A is a compound made in the colon with help from certain gut microbes. It’s a beneficial molecule formed when select species of bacteria break down specific nutrients.
Urolithin A isn’t in food itself. Rather, it’s created when your gut microbes transform compounds from polyphenols in foods like pomegranates, berries, and walnuts [1].
Unlike vitamins or nutrients that are directly absorbed from food, their presence in your body depends completely on the function and composition of your microbiome [1]. Some microbiomes can make Urolithin A from food, others can’t [2].
How Urolithin A is made
Urolithin A begins as an ellagitannin, a plant compound in foods like raspberries, strawberries, and cloudberries [3].
In the stomach and small intestine, enzymes metabolize ellagitannins into ellagic acid. The acid travels to the colon, where certain gut microbes take over.
Through a multi-step process, bacteria then convert ellagic acid into urolithin A. The molecule gets trimmed and reshaped in each step, until it’s easy for your body to absorb and use.
Key gut bacteria and types
How well your body makes Urolithin A doesn’t just depend on eating the right foods; you need the right gut bacteria. Studies have pointed to a few key players, including Enterocloster, Gordonibacter, and certain Bifidobacterium strains [4]-[6]. One species, Enterocloster bolteae, is especially important because it carries a unique set of genes, called the ucd operon, that helps make Urolithin A [6].
Still, not everyone with these bacteria produces Urolithin A. Researchers have grouped people into different “metabotypes” based on how well their bodies make it [2].
- UM-A: They can easily convert ellagic acid into urolithin A
- UM-B: They can make a mix of urolithin A and other related compounds
- UM-0: They make little to no urolithin A
How gene activity impacts urolithin A levels
Having the right microbes is only part of the story. Whether your gut makes urolithin A also depends on gene activity. Even if your gut has the genetic capacity, it may not be switched on [4], [6].
Take Enterocloster bolteae, for example. It carries the genetic know-how to make urolithin A, but it’s not always put to use. Having a specific microbe or gene doesn’t guarantee it’s active or functioning the way you’d expect.
Things like gut pH, oxygen levels, and how microbes interact with each other can all influence whether those genes are expressed. Conditions vary from person to person, explaining why some people make urolithin A, while others don’t. Even if two people have the same diets and microbes, their ability to make urolithin A can still differ [6].
Ways urolithin A benefits your body
Research suggests that urolithin A supports key functions in your body, like how you use energy, manage inflammation, and maintain a healthy gut. Here’s what the science says.
Energy support and mitochondrial function
Urolithin A is one of a few compounds known to stimulate mitophagy, a cleanup process where cells remove and recycle damaged mitochondria. Mitochondria are often called the powerhouses of the cell because they help turn food into usable energy. When they aren’t working well, it can affect how energetic you feel.
Gut barrier support
Urolithin A may help strengthen the gut lining, the barrier that keeps the contents of your digestive tract where they belong. It does this by activating a set of protective signals, known as the AhR and Nrf2 pathways, that help cells resist damage and stay tightly sealed.
In animal studies of colitis, urolithin A reduced gut permeability and helped the cells lining the gut stay connected [7]. This kind of support could be beneficial for those suffering from conditions like inflammatory bowel disease (IBD), where the gut barrier is impaired.
Inflammation regulation
Chronic, low-grade inflammation becomes more common with age and is linked to many long-term health conditions like colitis, diabetes, etc. Research shows that urolithin A can help reduce inflammation in several areas of the body, including the gut, heart, and brain.
In studies, urolithin A lowered levels of pro-inflammatory signals like IL-1β, IL-6, and TNF-α, and sometimes increased anti-inflammatory ones like IL-10 [1]. These effects can vary depending on the part of the body but often involve reducing activity in the NF-κB pathway, a key driver of inflammation.
Muscle strength and exercise performance
In addition to supporting mitochondrial health, urolithin A may also improve physical performance. In a clinical trial involving middle-aged adults with low activity levels, those who took 500 to 1000 mg of urolithin A daily for four months showed increased leg muscle strength and better endurance compared to those who took a placebo [8]. These improvements were linked to enhanced mitochondrial function, suggesting that urolithin A may help support energy, muscle function, and recovery, especially as we age.
Other benefits researchers are exploring
Early research, mostly from animal and lab-based studies, suggests that urolithin A may have potential roles in brain health, metabolic function, and cardiovascular support.
In mouse models of Alzheimer’s disease, urolithin A reduced brain inflammation and improved memory [9]. In studies of diet-induced obesity, it helped improve insulin sensitivity and reduced fat buildup in the liver [10].
While these findings are promising, they need to be confirmed in human trials before definitive benefits can be established.
Can your gut make urolithin A? Check with our new metric
Everyone’s gut is unique. If you’re unsure about your urolithin A-producing bacteria, our Gut Health Tests for ages 3 and up can establish a baseline and track changes over time. The urolithin A metric doesn’t measure the postbiotic directly. Rather, it shows whether you have key microbes linked to it, like Enterocloster bolteae and Gordonibacter.
Already taken an Adult Gut Health Test (version 4 or above), and looking for your results? Log in to your portal and click the See all metrics button in your Results. Scroll down until you find the Microbial enzymes and metabolites section of your report. It’s located under Mitochondrial Health Support, listed as Urolithin-producing species.
Don’t worry if your result is low or absent. It may simply mean your gut needs more support from food, supplements, or both. Your Action Plan can guide you. We don’t earn commission from any links. Each product recommendation is science-backed, carefully vetted, and personalized for your microbiome.
A natural approach: helping your body make urolithin A
If you don’t feel like adding another supplement to your routine, there are ways to support your gut’s natural ability to make it.
If you’re aiming to make urolithin A naturally, here’s what you can do.
Support the postbiotic process through your diet
Start by focusing on plant foods that provide the building blocks for urolithin A. Ellagitannins and ellagic acid — the natural compounds your gut microbes transform into urolithin A — are found in:
- Pomegranates
- Strawberries, raspberries, and blackberries
- Walnuts
- Pecans
Oak-aged wines and some teas may contain trace amounts of ellagitannins, but whole foods are the richest sources.
Once you’ve got those building blocks in your diet, it also helps to nourish the right microbes. Prebiotic fibers like resistant starch, inulin, and pectins help feed the bacteria involved in making urolithin A. Restrictive diets can limit microbial diversity, so aim for a wide variety of plant foods.
Create the best conditions in your gut
As mentioned earlier, making urolithin A naturally takes more than just the right foods, bacteria, and the conditions that allow them to do their job. Gene activity can shift depending on things like pH, diet, and the mix of other microbes in your gut.
To support a more urolithin-friendly environment, try to avoid unnecessary antibiotics. They can wipe out the helpful species that help your body make urolithin A.
For some, these steps might be enough to support natural urolithin A production. But there’s only one way to know for sure. A gut health test can help reveal whether your gut has the potential to make urolithin A.
Taking urolithin A supplements
If your gut isn’t making urolithin A or if you just want a consistent source, you can take a supplement. Even though urolithin A is a relatively new supplement, scientists have been studying it in both lab and human studies for over a decade. Studies show they can raise urolithin A levels, regardless of your microbiome makeup [8].
Urolithin A supplements may be especially helpful if you:
- Are over 40 and noticing changes in energy or physical performance
- Have gut barrier issues or chronic low-grade inflammation
- Are physically active and want to support recovery and endurance
- Have microbiome test results showing low or no capacity to produce urolithin A
While urolithin A isn’t considered essential, research suggests it’s helpful when you’re dealing with stress, facing immune challenges, or navigating the changes that come with aging.
Dosing and safety
If you’re thinking about trying a urolithin A supplement, most studies have looked at daily doses between 250 and 1,000 mg. These amounts have been linked to benefits like stronger muscles, better mitochondrial function, and lower inflammation [8], [11], [12].
You’ll typically find it in capsule, powder, or softgel form, and often taken with food. Urolithin A is considered safe by U.S. health authorities (GRAS status) [13]. Clinical trials have shown that it’s generally well tolerated. Some people have experienced mild digestive changes like bloating or softer stools, usually at higher doses. Often, these side effects are temporary.
If you’re pregnant, breastfeeding, or managing a long-term health condition, it’s a good idea to check in with your doctor first. Even if that’s not the case, we still recommend talking with your healthcare provider before adding a new supplement to your routine.
Urolithin A: everyday support, and the long game
Understanding how your gut microbiome shapes the production of key compounds like urolithin A is a powerful step toward personalized health. Whether you're getting through a busy day or thinking long-term, your gut is at the center of it all. From supporting energy levels to maintaining gut lining strength to balancing inflammation, this postbiotic is one of the keys to mitochondrial health.
If you haven’t taken a Gut Health Test to learn your urolithin A potential, it’s a simple way to take proactive steps to support your energy, gut health, and vitality.
