Comparison
Ashwagandha vs Urolithin A
Side-by-side of Ashwagandha and Urolithin A. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Ashwagandha
Ashwagandha supplement guide: KSM-66 and Sensoril extracts at 300-600 mg/day cut morning cortisol and stress in RCTs. Dose, side effects, testosterone data.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
Ashwagandha
- •Reduces morning serum cortisol by ~20 to 30% at 300 to 600 mg/day standardized extract over 8 weeks
- •Lowers subjective stress on DASS-21 and PSS scales versus placebo in chronically stressed adults
- •Modest grip-strength and 1-RM gains of ~5 to 8% in trained men when paired with resistance training
- •Improves self-reported sleep quality and onset latency in adults with insomnia symptoms
- •Small testosterone increases (~10 to 15%) reported in stressed or subfertile men, less clear in healthy populations
- •May raise free T3 and T4; can interact with levothyroxine and unmask subclinical hyperthyroidism
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | Ashwagandha | Urolithin A |
|---|---|---|
| Category | natural | supplement |
| Also known as | Withania somnifera, KSM-66, Sensoril | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 10 | 17 |
| Typical dose (mg) ↗ | 600 | 500 |
| Dosing frequency | daily | daily, morning with food |
| Routes | oral | oral |
| Onset (hr) | 2 | 2 |
| Peak (hr) | - | 4 |
| Molecular weight | - | 228.2 |
| Molecular formula | - | C13H8O4 |
| Mechanism | GABAergic modulation and HPA-axis attenuation; withanolides reduce cortisol secretion and inhibit NF-kB signaling. | Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | Dietary supplement in most jurisdictions; regulated in Denmark | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement | OTC supplement (not scheduled) |
| Pregnancy | Not recommended | Insufficient data; not routinely recommended |
| CAS | - | 1143-70-0 |
| PubChem CID | - | 5488186 |
| Wikidata | Q310109 | Q27101321 |
Safety profile
Ashwagandha
Common side effects
- mild GI upset
- drowsiness
- headache
Contraindications
- pregnancy
- autoimmune disease (theoretical immune stimulation)
- hyperthyroidism
- concurrent sedative use
Interactions
- benzodiazepines: additive CNS depression(moderate)
- thyroid hormone (levothyroxine): may raise T3/T4, altering dose requirements(moderate)
- immunosuppressants: theoretical antagonism via immune stimulation(moderate)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
Urolithin A comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-A outcome catalogued. Ashwagandha is the right call when one of the conditionals below applies.
- → If your priority is stress and HPA-axis regulation, pick Ashwagandha.
- → If your priority is focus or working memory, pick Ashwagandha.
- → If your priority is healthspan extension, pick Urolithin A.
- → If your priority is muscle hypertrophy, pick Urolithin A.
Default choice: Urolithin A. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for Ashwagandha only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Ashwagandha and Urolithin A?
Ashwagandha and Urolithin A differ in category (natural vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Ashwagandha or Urolithin A?
Ashwagandha half-life is 10 hours; Urolithin A half-life is 17 hours.
Can you stack Ashwagandha with Urolithin A?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
Go deeper