Comparison
Melatonin vs Urolithin A
Side-by-side of Melatonin 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.
Melatonin
Melatonin as a sleep supplement: 0.3-1 mg matches physiological output, 3-10 mg is pharmacological. Shifts circadian phase, shortens sleep latency.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
Melatonin
- •Shortens sleep onset latency by ~7 to 12 minutes at physiological 0.3 to 1 mg doses
- •Advances circadian phase when taken 30 to 60 minutes before target bedtime, useful for jet lag and shift work
- •Does not meaningfully increase total sleep time in healthy adults without circadian misalignment
- •Endogenous nighttime production is not suppressed by short-term exogenous supplementation
- •Higher doses (3 to 10 mg) raise plasma levels above physiological range and often increase morning grogginess
- •Effective for delayed sleep-wake phase disorder and reducing jet-lag severity in eastward travel
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 | Melatonin | Urolithin A |
|---|---|---|
| Category | supplement | supplement |
| Also known as | N-acetyl-5-methoxytryptamine | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 0.75 | 17 |
| Typical dose (mg) ↗ | 0.5 | 500 |
| Dosing frequency | daily, 30 to 60 minutes before target sleep time | daily, morning with food |
| Routes | oral, sublingual | oral |
| Onset (hr) | 0.5 | 2 |
| Peak (hr) | 1 | 4 |
| Molecular weight | 232.28 | 228.2 |
| Molecular formula | C13H16N2O2 | C13H8O4 |
| Mechanism | Agonist at MT1 and MT2 receptors in the suprachiasmatic nucleus, signaling biological night and promoting sleep-onset gating plus circadian phase shifts. | 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 | OTC in US; prescription in UK, EU, Japan | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement in US; Rx in UK, EU, Japan, Australia | OTC supplement (not scheduled) |
| Pregnancy | Insufficient data; not routinely recommended | Insufficient data; not routinely recommended |
| CAS | 73-31-4 | 1143-70-0 |
| PubChem CID | 896 | 5488186 |
| Wikidata | Q179243 | Q27101321 |
Safety profile
Melatonin
Common side effects
- vivid dreams
- morning grogginess (higher doses)
- headache
- dizziness
Contraindications
- autoimmune disease (theoretical)
- concurrent anticoagulant therapy without monitoring
Interactions
- fluvoxamine: CYP1A2 inhibition raises melatonin levels substantially(major)
- warfarin: possible increased bleeding risk(moderate)
- benzodiazepines and alcohol: additive sedation(moderate)
- antihypertensives: may alter blood pressure response(minor)
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. Melatonin is the right call when one of the conditionals below applies.
- → If your priority is sleep onset or sleep quality, pick Melatonin.
- → If your priority is circadian regulation, pick Melatonin.
- → If your priority is healthspan extension, pick Urolithin A.
- → If your priority is muscle hypertrophy, pick Urolithin A.
Edge case: Half-lives differ materially (Melatonin ~0.75 hr vs Urolithin A ~17 hr). Urolithin A reaches steady state faster; Melatonin is easier to dial in if tolerability is uncertain.
Default choice: Urolithin A. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for Melatonin 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 Melatonin and Urolithin A?
Melatonin and Urolithin A differ in category (supplement vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Melatonin or Urolithin A?
Melatonin half-life is 0.75 hours; Urolithin A half-life is 17 hours.
Can you stack Melatonin 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.
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