STUDresearch · Non-peptide

Urolithin A

Also known as

UA · Uro-A · UroA · Mitopure · Mitopure-class UA · Timeline Mitopure · 3,8-Dihydroxy-urolithin · 3,8-dihydroxy-6H-dibenzo[b,d]pyran-6-one · ellagitannin gut metabolite · pomegranate postbiotic UA

Community talk. May be wrong. Not medical advice. Not a protocol. Not for human or animal use.

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Non-peptide Some talk Systemic Oral Longevity & cellular energy

Systemic oral postbiotic for whole-body mitophagy and muscle/mitochondrial endpoints — not a local inject and not a classical stimulant.

What people say Urolithin A is a gut-microbe-derived postbiotic metabolite also sold directly in oral products. Human studies examine safety, mitochondrial biomarkers and muscle endpoints; that is not proof of lifespan extension or an acute stimulant effect. Doses people talk about

Common oral discussion500 mg once daily

A complete amount used in consumer discussion and human research; the source and outcome context still matter.

Higher human-study arm1,000 mg once daily

A separate oral study amount appearing in muscle/endurance research; not hidden inside the 500 mg card and not a personal target.

First-in-human single-dose ladder250, 500, 1,000 or 2,000 mg once

Single ascending oral study arms in older sedentary adults; not daily consumer tiers.

First-in-human repeated-dose ladder250, 500 or 1,000 mg once daily

These were defined repeated oral study arms run for 28 days with safety and biomarker endpoints, not proof of a preferred consumer dose.

Consumer servings, controlled research arms and single-dose escalation are different contexts, not an endorsed progression. Product authenticity and dietary conversion further limit bottle-to-exposure assumptions.

Half-life & effect duration

Half-life in the body: Parent Urolithin AAbout 17–22 hours
Glucuronide metabolite · summariesAbout 17–22 hours
Sulfate metabolite · summariesAbout 25–58 hours
Felt duration people report: Positive reportsExercise change near day 3 or modest benefit after months
Other accountsSingle-dose fatigue, or no change after days to months
One stop accountA difference noticed within about 1 week

Timing context & sources

How it may feel Selected reports conflict: day-3 exercise-capacity change, fatigue after one 500 mg dose, no effect after days or months, and modest benefit that took months and became noticeable again after stopping. They do not establish a typical response.

Cycles people discuss Daily oral use is the dominant old profile pattern. Human research includes a 28-day repeated-dose study, while performance trials use longer endpoint windows; cost-driven pauses and continuous use are community practices, not one validated cycle. Timing Once-daily oral use is common. Meal timing is debated, and some people prefer morning after sleep disruption; other accounts see little importance in an exact hour. These are reported practices, not a universal food or timing rule. Stacks NMN or NR, spermidine, CoQ10 and PQQ appear in longevity stacks, but the old notes explicitly describe sparse combined human evidence and heavily confounded multi-supplement logs. Access talk Oral supplement, not RUO. Softgels, gummies, powder sticks — grocery/longevity aisle, not a peptide vial. Labs people mention hs-CRP / cytokines: Named because ATLAS/Liu reported inflammation-marker shifts — not a consumer UA test you order to “see if it’s working.” Watch for Myalgia: Muscle aches/pains appear as a mild event sometimes classified “possibly related” in trial AE summaries — most-discussed UA-specific soft signal.

Tap a line to jump into the full notes. Research only — may be wrong.

Timing context & sources

Half-life in the body

Human oral PK summaries report an approximately 17–22-hour terminal half-life for parent Urolithin A.

The first-in-human program used defined direct oral Urolithin A single and repeated doses in sedentary older adults; plasma phase-II conjugates are distinct circulating forms and Tmax is around 6–8 hours.

Formulation, analyte and metabolite matter; parent, glucuronide and sulfate should not be collapsed, and dietary precursor conversion is a different exposure path.

The mitophagy activator Urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans (opens in a new tab)Full article reviewed. First-in-human program in healthy sedentary older adults: single 250/500/1,000/2,000 mg oral doses and repeated 250/500/1,000 mg daily doses for 28 days; plasma parent and phase-II metabolites, roughly 6–8 h Tmax and day-scale half-life context were reported with safety and molecular endpoints.Sponsor-affiliated early human research; not a consumer felt-duration study, lifespan trial or proof that every retail product matches the study material.

Felt duration people report

Selected users reported absent, adverse or modest perceived changes on clocks ranging from one dose to months.

Reports included exercise-capacity change near day 3, single-dose fatigue, no change after a few days or several months, and modest benefit that took months and was noticed within about a week of stopping.

Unverified products, different health conditions, training and large supplement stacks; onset, course checkpoint and loss after stopping are distinct and cannot yield one typical duration.

Urolithin A experience after starting Mitopure (opens in a new tab)Opening post reviewed. The author planned a two-month Mitopure run; at about three weeks they reported no routine-life benefit but perceived exercise work-capacity change beginning around day 3 and post-workout fatigue, and questioned continuing because of cost.One uncontrolled branded-product report with training context; no blinded comparator, laboratory confirmation or dependable duration after stopping.
Urolithin A trial discussion after fluoroquinolone injury (opens in a new tab)Full post and visible comments reviewed. One author described intense fatigue after one 500 mg Mitopure dose while comparing it with prior 2 g NMN exposure and offering a speculative mitochondrial theory; a separate commenter described energy and clear-mindedness after 500 mg generic UA but did not answer a later outcome follow-up.Multiple authors with a specific illness context, unverified products and co-supplement history; speculative mechanism and no follow-up prevent causal or duration inference.
Urolithin A experiences in a CFS discussion (opens in a new tab)Full visible discussion and same-author replies reviewed. One user reported no improvement after a couple of months; another reported no obvious improvement after six months in a large supplement stack, likely would not restock because of cost, and said NMN also had no obvious impact.Multiple self-selected users with chronic illness, unverified products and substantial co-use; cannot isolate UA or estimate general response frequency.
Longer-term Urolithin A discussion (opens in a new tab)Full visible discussion reviewed. One commenter reported no effect after a few days. A separate long-term user said change took a few months, described about 1.5 years of use and modest energy/weakness benefit, and noticed a difference within about a week of stopping.Different authors with multiple diagnoses, unverified products and no controlled withdrawal; course onset and noticing decline after stopping are not a measured felt half-life.

What people say 18

Subjective energy / recovery: Users often report gradual training recovery, less heavy legs, or steadier daily energy over weeks–months — not same-day stimulant feel; easy to confound with training and sleep. forum
Who “feels” it: Older / deconditioned / high-fatigue threads tend to report more noticeable wins than young high-responders already training hard. forum
Hamstring / leg strength (ATLAS, Singh et al. 2022): Overweight middle-aged adults, 4 months oral UA — both 500 mg/day and 1,000 mg/day arms showed ~10–12% increases in hamstring (knee flexor) strength vs baseline/context; quadriceps gains less consistent. trial
Aerobic / performance signals (ATLAS): Higher-dose (1,000 mg) group associated with clinically discussed improvements in peak VO2 and 6-minute walk performance relative to lower-dose/placebo patterns; peak power (primary endpoint in that design) did not show a clear win. trial
Older-adult muscle endurance (Liu et al. 2022, JAMA Network Open): ~1,000 mg/day × 4 months in adults ~65–90 — improved number of muscle contractions to fatigue in hand (FDI) and leg (TA) at the 2-month readout; some endurance signals attenuated or mixed by 4 months. trial
6-min walk / ATP nuance (Liu): 6-minute walk distance and muscle maximal ATP production improved within groups or nominally but were not clearly superior to placebo on primary between-group comparisons — bros often overstate walk/ATP as “proven.” trial
Mito plasma biomarkers: Multi-week to multi-month oral UA associated with lower plasma acylcarnitines (and in older adults ceramides) consistent with improved fatty-acid oxidation / mito efficiency narratives. trial
Muscle gene / protein shifts: First-in-human and follow-on work report skeletal-muscle mitochondrial gene-expression and mitophagy-related protein changes after weeks of oral UA (especially 500–1,000 mg bands). trial
Inflammation markers (middle-aged): ATLAS — 500 mg linked to IL-1β drop; 1,000 mg associated with broader CRP / IFN-γ / TNF-α reductions in reported analyses. trial
CRP in older adults: Liu 2022 — CRP decreased after UA vs rising on placebo over 4 months in that cohort; systematic reviews note CRP findings are not identical across every age group/study. trial
Autophagy gene nuance (Andreux 2019): In elderly, 500 mg (not always 1,000 mg) associated with autophagy-related gene upregulation in muscle — dose–response is not a simple “more is always better” story for every marker. trial
NOURISH food comparison: ~500 mg Mitopure delivered ~≥6× higher 24-hour Urolithin A plasma exposure (iAUC) than ~8 oz (240 mL) pomegranate juice in a crossover design; direct UA also more uniform across people. trial
Producer rates: After standardized pomegranate juice, only ~40% of adults convert meaningfully; ~12% had detectable UA at baseline in one healthy-adult cohort — fuels “most people are non-producers” marketing and community lore. trial
Animal base: C. elegans lifespan extension, rodent muscle function and mitophagy papers founded the category hype before human RCTs. animal
Joint / OA interest: Preclinical OA models and human cartilage-cell work (Mitopure/Amazentis-linked) show mitochondrial and cartilage-marker signals; large definitive human OA RCTs still thinner than muscle trials. animal
Topical skin: Separate randomized topical UA / Mitopure cream work reports photodamage and intrinsic-aging skin endpoints — not proof that oral softgels alone remodel face skin the same way. trial
Immune / brain hype lane: Emerging human immune-aging interest and strong AD/neuro animal papers circulate on podcasts; hard human cognition outcomes not established like the muscle RCTs. animal
Sports-nutrition framing: 2025-era reviews discuss UA as a possible exercise adjunct and sometimes favor ~1,000 mg/day in that narrative — still largely extrapolated from non-athlete aging RCTs. forum

Doses people talk about 18

Vendor default (Timeline user guide): “Optimal” talk centers on 500 mg daily; “may safely take up to 1,000 mg daily”; do not recommend >1,000 mg/day in their consumer guidance. forum
Mitopure softgel math: Two softgels = 500 mg; four softgels = 1,000 mg (same total with gummies: 2 = 500 mg, 4 = 1,000 mg; powder stick packs often 1 stick = 500 mg, 2 sticks = 1,000 mg). forum
Timing: Once daily is standard; softgels/gummies/powder can be any time of day; same-time-daily adherence emphasized over chrono-hacking. forum
Powder use tip: Berry powder often mixes better into yogurt/smoothies/oatmeal than plain water (vendor guidance). forum
In multi-ingredient longevity stacks: Users usually keep UA itself at 500–1,000 mg even when stacking NMN, spermidine, CoQ10, etc. — not a ratio blend like peptide stacks. forum
Cost-driven underdosing: Price of branded Mitopure leads some users to run 250–500 mg or intermittent schedules despite 1,000 mg trial arms — practical, not evidence-optimized. forum
500 vs 1,000 mg 2026 split: Podcast default is still 500–1,000 mg. Rhonda-style clips take 500 mg with food continuously; some endurance/immune writeups keep pushing 1,000 mg. Users who doubled 500 → 1,000 often call the extra “marginal.” forum
Don’t copy 1,500 mg BID: Night-heat/sleep posts sit at amounts above the consumer 1,000 mg ceiling — not a trial arm people should treat as the next step. anecdote
Pomegranate juice is not a mg: 2026 threads still try to cheap out with Pom; non-producers and the NOURISH exposure gap are why direct UA exists. trialforum
Strength vs endurance lore: Community summaries often say 500 mg may be enough for middle-age strength signals while 1,000 mg is the dose with clearer older-adult endurance and broader inflammation-marker talk — shorthand, not a personalized prescription. forum
Framing: Research and community oral ranges only — not medical advice, not a personal protocol. forum
Consumer / clinical sweet spot: 500 mg/day or 1,000 mg/day pure UA (often Mitopure) is the dominant discussed band matching ATLAS and older-adult endurance trials. trial
First-in-human ladder (Andreux 2019): Single ascending oral doses 250 / 500 / 1,000 / 2,000 mg; repeated daily 250 / 500 / 1,000 mg for 28 days in sedentary elderly — safety primary; mito molecular signals emphasized at 500–1,000 mg. trial
Lower band still studied: ~250 mg/day appears in early multi-dose PK/safety work but is less common as the “performance” community target than 500–1,000 mg. trial
Food vs fixed dose: Pomegranate juice/extracts do not deliver a reliable mg of UA; conversion depends on metabotype — cannot treat “glass of Pom” as 500 mg UA. trial
With or without food: Clinical and vendor materials allow both; early PK also tested fed state (e.g., high-protein yogurt matrix at 500–1,000 mg). Empty-stomach lore exists but is not a hard trial requirement. trial
Ceiling talk: Single doses up to 2,000 mg appeared in first-in-human ascending work; consumer stacks and brand guides rarely push multi-gram daily long-term. trial
Label / authenticity risk: Independent testing (e.g., SuppCo-style 2025 investigations) reported many popular UA products far under label claim; counterfeit/fake “Mitopure” sellers have been litigated — dose on the bottle is not proof of dose in the capsule. trial

How it may feel 12

First days vary: One reviewed user reported workout-capacity change by day 3, another described marked fatigue after a single 500 mg dose, and others reported no effect after a few days. These selected accounts cannot establish prevalence or a typical acute response. forum
Days 1–7: Most logs silent; minority note mild GI (nausea, loose stool) or nonspecific aches when starting. forum
Reported onset spans days to months: A workout-capacity account placed change near day 3, another long-term user said change took months and was noticed again within about a week of stopping, while several users reported no obvious benefit after weeks or months. forum
Month 4+: Many longevity users treat UA as a continuous daily habit after the trial-length evaluation window. forum
No change by ~8–12 weeks: Forums suggest recheck product authenticity/label mg, real daily adherence, protein/training/sleep, and whether the goal was lab mito markers vs felt energy. forum
After stop: Subjective stamina may fade slowly over weeks or not at all; no classic peptide-style crash lore. anecdote
Sleep split (2025–26): Most logs stay quiet at night; a minority on 500 mg morning report wrecked sleep / dry mouth, and a high-mg (1,500 mg twice daily) case report talked 1–3 AM heat waking — those threads cut dose and keep it morning-only. anecdoteforum
HRV / wearable camp: 2026 n=1s watch Oura/Whoop HRV over weeks more than a same-day energy spike — one 8-week Mitopure log claimed a ~7 ms 7-day HRV jump, then fade after stopping. Wearable, not a trial. anecdote
Who notices: Long-COVID / PEM / post-illness and older deconditioned threads still report more “good days” than young high-responders. forum
Gym lag: A 70-year-old 11-week “changed nothing else” 2026 comment claimed late-block gym gains — typical of the “wait 6–8 weeks or call it placebo” culture. anecdote
Weeks 4–8: Vendor and community checkpoint for subjective energy; mitophagy molecular signatures already reported by ~1 month in clinical work. trial
Months 2–4: Aligns with main muscle RCTs (2-mo endurance readouts; 4-mo strength/endurance blocks); training capacity and daily stamina narratives louder than hypertrophy. trial

Around the dose 6

Clock: Once daily. Time of day is less argued than “every day for months.” forum
Food: Split camp — some take it with a fat meal (Rhonda-style “bang for your buck”); Amazentis-side talk says fed vs fasted plasma looked the same across softgel/gummy/powder. forum
If sleep breaks: Morning-only and drop the 1,000 mg copy. Scattered 500 mg sleep-wreck and high-mg night-heat posts. anecdote
Training: Adjunct. People who sit still for four months are the “it did nothing” threads. forum
After: Selected reports range from day-3 exercise change to no effect after months, with one long-term user noticing decline within about a week of stopping. Trial follow-up windows are endpoint periods, not a rule that every consumer should wait 2–4 months. forumtrial
Don’t juice-substitute: A glass of pomegranate is not 500 mg UA. trial

Cycles people discuss 8

Default culture: Continuous daily oral use for longevity — not classic bodybuilding on/off peptide cycles. forum
Time-off patterns: Cost, travel, or “do I still need this?” pauses of multi-week blocks after 3–4 months appear in forums; no validated washout for mitophagy efficacy. forum
Training-camp use: Endurance athletes sometimes run UA through base-build or race prep rather than forever — anecdote-heavy. forum
Restart logic: Restart when fatigue narratives return or when returning to a full longevity stack; long multi-year RCT safety still thinner than 4-month trial safety. forum
Load/maintain lore: Occasional charts suggest 1,000 mg for first months then 500 mg maintenance — more cost/habit talk than a single validated step-down RCT. forum
Minimum evaluation block: ~4 months matches main muscle RCTs and vendor “give it four months” messaging for strength/endurance endpoints. trial
Shorter biomarker windows: ~4 weeks (28-day repeated-dose first-in-human) enough for plasma acylcarnitine / muscle gene-signature signals, not full performance proof. trial
2-month checkpoint: Older-adult endurance trial used a 2-month interim where fatigue-resistance gains were clearest before some measures mixed at 4 months. trial

Timing 9

Once-daily rationale: ~day-scale exposure supports single daily oral dosing rather than multi-dose peptide-style pens. forum
Benefit lag: Blood PK is hours–days; perceived training/mito benefits framed in weeks to months — remodeling trails exposure. anecdote
Steady state: Daily dosing builds stable conjugate exposure; users rarely split AM/PM for PK reasons (sometimes split only for pill burden at 1,000 mg). forum
Parent UA half-life: Roughly ~17–22 hours for circulating Urolithin A in human PK summaries. trial
Conjugate half-lives: UA-glucuronide often grouped ~17–22 h with parent in some reviews; UA-sulfate longer, commonly cited ~25–58 hours (range talk across sources). trial
Dominant circulating forms: After oral intake, phase-II conjugates (especially UA-glucuronide, plus sulfate) dominate plasma vs free parent UA. trial
Tmax: Peak plasma concentrations of phase-II metabolites often ~6 hours post-dose. trial
Full clear talk: Elimination after a single oral dose often discussed as largely complete by ~3–4 days (~72–96 h), matching washout design in crossover juice-vs-Mitopure work. trial
Food-path delay: Natural conversion from pomegranate precursors can peak later and more variably than direct UA (hours longer to meaningful levels in converters). trial

Stacks 11

NAD stack (most common): UA + NMN or NR — mitophagy lever + NAD-precursor lever; no large validated synergy RCT, but ubiquitous in longevity spreadsheets. forum
Autophagy duo: UA + spermidine — complementary “cleanup” story (mitophagy vs broader autophagy); published combined human trials sparse; unknown interaction caution sometimes noted. forum
Mito kitchen sink: UA + CoQ10 and/or PQQ — electron-transport / biogenesis talk alongside mitophagy; highly confounded multi-supp logs. forum
Peptide-adjacent mito: UA interest next to SS-31 (elamipretide-class) or MOTS-c in advanced stacks — different routes/evidence; confounded. forum
Rapamycin / mTOR neighborhood: Listed near rapamycin or metformin in “longevity stack” charts without a single gold-standard combo trial. forum
Creatine co-use: Practical muscle stack (creatine for phosphagen/strength; UA for mito quality narrative) — different mechanisms, often combined in training-focused users. forum
Resveratrol / polyphenol stacks: Sometimes co-listed with resveratrol or other polyphenols; overlapping “aging media” culture more than UA-specific synergy data. forum
Training first: Resistance and endurance training treated as the real amplifier; UA framed as adjunct, not a replacement for progressive overload. forum
Vs food-only strategy: Some try high-ellagitannin diets or pomegranate extract first; converters may get some UA, non-producers usually still look at direct UA. forum
SLU-PP / ERR adjacency (2026): A few research-chem logs run high-dose 332 “backed with Urolithin A” — mito-aisle stacking, not a UA protocol. forum
Creatine + protein still win the gym argument: 2026 comments that credit UA for late-block gains almost always kept training equal. forum

Access talk 4

Oral supplement, not RUO. Softgels, gummies, powder sticks — grocery/longevity aisle, not a peptide vial. forum
Mitopure vs generic: Every published muscle RCT people quote used Amazentis/Timeline Mitopure. Generics may be fine if assayed; 2025–26 lab rounds found bottles at ~0% of label. trialforum
July 2026 fake-seller injunction: Timeline’s suit ended with permanent bans on 19 defaulting defendants selling no/low UA or misusing the Mitopure mark — the forum moral is “cheap 1,000 mg on Amazon is often air.” forum
Cost is the adherence drug: Branded Mitopure ~$99/month talk; people bulk-buy 4-month boxes or underdose to 250–500 mg. forum

Labs people mention 4

hs-CRP / cytokines: Named because ATLAS/Liu reported inflammation-marker shifts — not a consumer UA test you order to “see if it’s working.” trialforum
Wearables > blood in 2026 n=1s: HRV and “legs less heavy” are what diaries actually screenshot. forum
Acylcarnitines: Trial mito-efficiency story, not a Quest add-on most users run. trial
Immune-aging paper talk: A 2025 1,000 mg × 4-week RCT in middle-aged adults is cited for naive-like CD8 / NK shifts — research endpoint, not a monthly lab. trial

Storage notes 2

No mix instructions here: STUDresearch does not list reconstitution, diluent volumes, or syringe unit charts. People reconstitute many different ways and vial labels differ — that content creates more confusion than clarity. forum
Storage (general talk only): Unopened research products are usually kept cool, dry, and away from light per the seller label. Anything after first use is product-specific — follow the label, not a universal forum SOP. forum

Related 9

Watch for 17

GI minority: Community reports of mild nausea, upset stomach, or loose stool — usually transient. forum
Rare anecdotes: Increased mucus (gut/sinuses) or evening energy crashes show up in scattered forum posts — not established trial signals. anecdote
Cost / adherence risk: Branded Mitopure-class pricing is the #1 practical complaint; drives underdosing, cycling, or cheap-generic gambling. forum
Company-funded evidence base: Many pivotal human trials are Amazentis/Timeline-affiliated; independent long replications still desired by skeptics. forum
Expectation mismatch: Not acute pre-workout energy, not dramatic hypertrophy, not proven human lifespan extension — moderate muscle/biomarker effects over months. forum
Pregnancy / lactation / pediatrics: Not recommended in consumer guidance without medical supervision; systematic data thin. forum
Polypharmacy / disease states: Limited dedicated interaction programs; people on complex regimens discuss physician review. forum
Fake-bottle epidemic: 2025 SuppCo-style tests and a July 2026 U.S. court injunction against 19 sellers of products with no/low UA (and Mitopure trademark misuse) are why 2026 Reddit asks for COAs, not Amazon stars. forumtrial
Brand bait-and-switch talk: July 2026 r/Supplements posts said a once-recommended generic pulled UA out of a “new formula” — people treat label drift as a real access risk. forum
Sleep / night heat at high mg: Minority; dose-cut and morning-only are the community moves, not a second 1,000 mg. anecdote
Overall trial tolerance: RCTs at 500–1,000 mg/day (and short exposures up to 2,000 mg single dose) report adverse-event rates broadly similar to placebo; no serious AEs consistently attributed to UA in the main published muscle/safety trials. trial
Myalgia: Muscle aches/pains appear as a mild event sometimes classified “possibly related” in trial AE summaries — most-discussed UA-specific soft signal. trial
Other listed AEs (often “unlikely related”): Headache, limb discomfort, diarrhea, back pain appear in AE tables; interpret carefully vs placebo noise. trial
Purity / underdose risk: Independent multi-brand lab tests found a large fraction of consumer UA products far below label claim (some near-undetectable); fake trademark misuse has led to enforcement actions — research identity of the material matters. trial
Young healthy / athlete gap: Core RCTs are middle-aged overweight or older sedentary-ish adults; transfer to elite young athletes is extrapolated. trial
Medium-term ≠ lifelong proof: Months of RCT safety is not unlimited multi-year high-dose surveillance. trial
GRAS / NSF context: Mitopure-class material is often cited with FDA GRAS (no-questions letter to notice) and NSF Certified for Sport on finished products — brand-specific, not true of every UA capsule online. trial

Updated: 2026-09-01

Evidence mix Mixed trial + community tags Full: every bullet (trial + community). Use Scan for a faster bro-science read.

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Half-life & effect duration

Timing context & sources⌄

Half-life in the body

Felt duration people report

What people say 18

Doses people talk about 18

How it may feel 12

Around the dose 6

Cycles people discuss 8

Timing 9

More on what it is 7

Stacks 11

Access talk 4

Labs people mention 4

Storage notes 2

Related 9

Watch for 17

Timing context & sources