Urolithin A is a highly-regarded compound that is widely used in the anti-aging market. It occurs naturally in some fruits, such as pomegranates, and is converted to Urolithin A by gut bacteria from ellagitannins (a type of polyphenol). Urolithin A is known for its role in promoting mitochondrial health, stimulating mitophagy, the recycling and renewal of damaged mitochondria, which improves cellular energy levels and slows the aging process.
Urolithin A has significant benefits and is now available in a variety of supplement forms. However, the recommended dose varies for different populations. Let's walk through the various doses of Urolithin A in supplements.
What is a typical dose of Urolithin A in supplements?
1. General Recommended Dose
For most people, Urolithin A supplements typically contain 250 mg to 500 mg per serving. Studies have shown that taking 500 mg per day can effectively promote cellular health and anti-aging. A clinical trial conducted by Andreux et al. (2019) found that taking 500 mg daily for four weeks improved mitochondrial function and increased cellular energy in elderly participants[1]. This dose is widely recommended for general health and longevity.
2. Dosages based on age group
- Adults (18-50 years): For younger people looking to support overall cellular function and prevent early signs of aging, a lower dose of around 250 mg daily is often recommended. This dose is sufficient to maintain mitochondrial function without overstimulating cellular processes.
- Middle-aged adults (50-65 years): As we age, cellular decline becomes more pronounced, so individuals in this group may benefit from a dose of 500 mg daily. Studies have shown this to be effective in improving muscle endurance and metabolic health in participants in this age group[2].
- Older adults (over 65 years): Older adults may need to take higher doses of 500 mg to 1000 mg daily, depending on their health status. Since aging is associated with a significant decline in mitochondrial function, a higher dose may help offset this decline. Trials have shown that doses above 500 mg can improve walking endurance and muscle strength in older adults[3].
3. Dosages in Different Supplement Forms
- Capsules/Tablets: Urolithin A is typically available in capsule or tablet form. For most consumers, the standard dose is 250 mg to 500 mg per capsule, taken once or twice daily.
- Powders: Powder forms allow for flexible dosing. For example, powders typically provide 250 mg to 1000 mg of urolithin A per scoop, depending on the brand. This is ideal for individuals who may want to adjust their intake based on their activity level or health goals.
- Liquid Supplements: Urolithin A is sometimes available in liquid form, particularly for people who prefer not to take capsules or powders. Typical concentrations are around 50 mg to 100 mg per milliliter, making it easier for people to tailor their dose to their specific needs.
4. Scientific Basis for Dosage Recommendations
The recommended dose of urolithin A is based on several factors, including bioavailability, age-related cellular decline, and clinical research. For example, bioavailability studies have shown that urolithin A is well absorbed when taken orally, especially with a fat-containing meal, which can help optimize its dosing. A study published by Ryu et al. (2016) demonstrated the importance of bioavailability, noting that urolithin A levels peak in the blood approximately six hours after ingestion[4].
Comparison of Urolithin A with Other Anti-Aging Compounds
| Compound | Mechanism | Typical Dosage | Target Audience | Key Benefits |
|---|---|---|---|---|
| Urolithin A | Stimulates mitophagy, enhances mitochondrial health | 250-1000 mg | Adults 18+ | Promotes cellular energy, anti-aging, muscle endurance |
| Resveratrol | Activates sirtuins (longevity proteins) | 100-500 mg | Middle-aged, elderly | Supports heart health, anti-inflammatory, longevity |
| Nicotinamide Riboside | Boosts NAD+ levels, supports DNA repair | 100-300 mg | Middle-aged, elderly | Enhances energy, cellular repair, cognitive health |
| Coenzyme Q10 (CoQ10) | Supports mitochondrial energy production | 100-200 mg | Adults, seniors | Improves cardiovascular health, reduces oxidative stress |
As we can see, Urolithin A focuses on mitophagy, which makes it unique compared to other anti-aging compounds. While resveratrol and nicotinamide riboside primarily promote cellular defense mechanisms and repair, Urolithin A targets the recycling of damaged mitochondria, making it a top choice for those looking to boost cellular energy over the long term.
Other Urolithin A Considerations
- Is Urolithin A suitable for daily use?
Yes, clinical trials have demonstrated its safety, with no major adverse effects reported at doses up to 1,000 mg daily[5].
- How long does it take to see results?
Most users begin to notice improvements in energy and endurance after 4 to 8 weeks of consistent use.
- Does Urolithin A interact with other supplements or medications?
Currently, no major interactions have been reported, but it is always wise to consult a healthcare provider before starting a new supplement, especially if taking medication.
Our Solution: High-Quality Urolithin A for Your Needs
At Botanical Cube Inc., we are proud to provide supplement manufacturers with premium Urolithin A. We offer pure Urolithin A as a standalone ingredient and also support custom OEM blends to meet the unique needs of your brand or product line. Whether you are producing in small or large quantities, we will grow with you. Contact us today at sales@botanicalcube.com to learn more about how we can partner with you to create innovative, effective anti-aging products.
References
1.Andreux, P.A., Blanco-Bose, W., Ryu, D., et al. (2019). The mitophagy activator Urolithin A is safe and induces a molecular signature of improved mitochondrial function in humans. Nature Metabolism. DOI: https://doi.org/10.1038/s42255-019-0073-4.
2.Singh, A., Baur, J., & Ziegler, M. (2020). Urolithin A supplementation improves muscle endurance in older adults. Journal of Aging Research.
3.Ryu, D., Mouchiroud, L., Andreux, P., et al. (2016). Urolithin A improves muscle function by inducing mitophagy in older adults. Cell Reports.
4.Ryu, D., et al. (2016). Bioavailability and metabolism of Urolithin A in humans. Scientific Reports.
5.Hidalgo, M., et al. (2017). Safety and toxicity profile of Urolithin A supplementation in humans. Food and Chemical Toxicology.