Dosage guide
Urolithin A dosage
Urolithin A dosing: typical range, frequency, half-life, onset, routes. Evidence-tiered.
At a glance
- Typical dose
- 500mg
- Half-life
- 17hr
- Frequency
- daily, morning with food
- Routes
- oral
Protocol
- 1
Measure the dose
Typical Urolithin A dose is 500 mg. Use a weight-based calculator for individual adjustments.
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Set the frequency
Administer daily, morning with food. Half-life of 17 hours anchors the dosing interval.
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Monitor for side effects
Watch for: mild GI upset (rare); soft stools (rare). Stop or reduce dose if tolerability breaks down.
Why this dose
Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation.
The typical 500 mg dose is the figure most commonly used in published protocols for Urolithin A. Treat the label as a starting point: body weight, training status, sleep, diet, and concurrent medications all shift the effective dose-response curve in real users.
How to administer
Urolithin A is administered via the oral route. Oral dosing is straightforward: take with water, with or without food unless specifically noted.
Onset of action runs around 2 hours after administration. Peak effect lands near 4 hours post-dose. Plan the administration window so that peak effect lines up with whatever outcome you are dosing for, whether that is training, sleep, or symptom coverage.
Half-life note: Plasma half-life ~17 hours supports once-daily dosing; circulating largely as UA-glucuronide
Cycling and tolerance
No formal cycling; long-term tachyphylaxis not characterized
Effects to expect at typical dose
- 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
Best-graded outcomes
- A Lifespan extension in C. elegans : ~45% lifespan extension (Ryu 2016) (Worm model).
- A Mitophagy induction (mechanistic) : Well-mapped via PINK1/Parkin (In vitro and rodent).
- A Mitochondrial gene expression in human muscle : Dose-dependent transcriptomic signal (Older adults, 500 to 1000 mg).
Side effects and interactions
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Notable interactions
- chemotherapy agents (moderate): theoretical interaction with mitochondrial-targeting agents; consult oncologist
Lists above cover commonly reported and well-characterized items. They are not exhaustive: review the full Urolithin A profile and discuss with a clinician familiar with your medication list before starting, particularly if you are on prescription therapy or have a chronic condition.
Regulatory snapshot
- WADA status
- allowed
- DEA / Rx
- OTC supplement (not scheduled)
- Pregnancy
- Insufficient data; not routinely recommended
- Legal status
- OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021)
Do not use if
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
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