Fresh fruits like pomegranate, nuts, raspberries, and blackberries served on a wooden tray-Courtesy-Unsplash.
Urolithin A has drawn attention after a recent Nature study showed changes in markers tied to age-related immune decline. The trial included 50 adults who took 1,000 milligrams of the compound or a placebo each day for four weeks. The group that took the compound showed measurable changes after 28 days. Florian Greten, MD, who worked on the study, says the compound supports cell function and muscle health.
Urolithin A forms in the gut when certain bacteria break down ellagitannins and ellagic acid. These compounds appear in foods such as pomegranate, walnuts, raspberries, and blackberries. Only about 40 percent of people produce the compound well because it depends on specific bacteria in the gut. There is no public test yet to check whether these bacteria are present.
Supplements supply the compound directly and do not rely on gut conversion. Early research suggests that it may support energy production in cells and help muscle endurance. These findings still need larger trials.
Food can trigger the production of this compound, but the amount varies widely. A person would need about 1.5 liters of pomegranate juice a day to match the dose used in the study. Regular intake of the listed foods may still help, but results differ based on each person’s microbiome.
Experts point out that healthy habits support aging more reliably at this stage. Regular exercise, steady sleep, a diet rich in polyphenols, and stress control still play a central role in long-term health.
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