What does urolithin A do to your muscles and mitochondria?
Urolithin A shows positive effects on the health of your cells' energy factories and on muscle strength in small studies, but the evidence is still limited. Larger independent studies are lacking, so treat the promising claims with appropriate scepticism.
Urolithin A is a substance that gut bacteria produce from nutrients found in pomegranate, berries and nuts. It stimulates mitophagy: the process by which cells clear out and replace damaged energy factories. This has been shown in animal studies and experiments with cells, and to a limited extent also in studies of human muscle and blood.
If you want to try it for muscle strength or endurance, look for 'Urolithin A' on the label, available as a capsule or powder. For muscle strength in middle-aged people, participants in studies used 500 to 1000 mg per day for at least 4 months. After that period, muscle strength was on average around 12% better than in people who received a dummy product. Peak physical performance during exertion did not improve. For muscle endurance in people aged 65 and over, participants used 1000 mg per day, with improvements in hand and leg muscles after 2 months. That is above the 500 mg per day that the European food authority considers safe, so only do this in consultation with your doctor. Walking distance in a walking test did not improve.
We do not recommend urolithin A for reducing inflammation: the evidence is too limited to say that lower inflammation markers in the blood actually lead to fewer complaints. For anti-aging, brain protection or living longer, there is no evidence at all from studies in people. All available data come from animal studies or experiments with cells, so we do not recommend it for those purposes. Eating pomegranate is not a reliable alternative to a supplement, because your gut bacteria need to convert it and not everyone is able to do that.
In studies lasting up to 4 months, no serious side effects were reported. Long-term use, beyond 4 months, has not yet been properly studied. Note: virtually all studies have been funded by or conducted in collaboration with Amazentis, the manufacturer of Mitopure. The studies are small and short-term; larger independent studies are needed before firm conclusions can be drawn. As a supplement, urolithin A has not yet been approved in the EU. The European food authority considers it safe up to 500 mg per day for adults, but not during pregnancy or breastfeeding.
Based on two small studies in people (a safety study and an effectiveness study), supplemented by animal studies, worm studies and experiments with cells. Several authors of review articles have financial ties to Amazentis (manufacturer of Mitopure). No large independent studies are available.
What is urolithin A and does it work?
Urolithin A appears safe and has shown a modest effect on muscular endurance in some studies, but the hard endpoints fell just short in several studies. Wait for independent research before placing high expectations on it.
Does urolithin A from pomegranate do anything for your muscles and energy?
Urolithin A has the strongest evidence for improving muscular endurance in older adults and muscle strength in middle-aged adults. For athletic performance or body composition the effect is smaller or has not been demonstrated.
Does creatine speed up muscle recovery?
Creatine (3 to 5 grams per day) can probably speed up muscle recovery after intense training and improve strength and muscle mass, but for the recovery effect specifically the research findings are not fully consistent.
How much protein do I need to maintain my muscle mass?
For most healthy adults who want to maintain their muscle mass, 1.2 to 1.6 grams of protein per kilogram of body weight per day is a well-supported target, especially when combined with strength training.
Does paracetamol help with muscle soreness?
Paracetamol probably does not relieve exercise-induced muscle soreness any better than a placebo, and there are indications that it suppresses recovery substances in your muscles. Do not take it routinely after a workout, and consult your doctor or physiotherapist if in doubt.
When is the best time to eat protein for your muscles?
Distribution throughout the day matters most: eat a portion of 20-40 g of protein every 3 to 4 hours, and the precise timing around your workout is a secondary concern.