Supplement
Urolithin A
Small human studies suggest urolithin A may improve muscle strength and mitochondrial function, which could help with energy crashes and muscle weakness during menopause. However, your body can only make this compound if you have specific gut bacteria - and many people don't. Supporting your gut health while eating pomegranate-rich foods gives your body the best chance to produce urolithin A naturally, though supplementation offers more reliable levels.
30-second summary
Small human studies suggest urolithin A may improve muscle strength and mitochondrial function, which could help with energy crashes and muscle weakness during menopause. However, your body can only make this compound if you have specific gut bacteria - and many people don't. Supporting your gut health while eating pomegranate-rich foods gives your body the best chance to produce urolithin A naturally, though supplementation offers more reliable levels.
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Overall: Mixed evidence
Randomised controlled trials
Small randomized trials show urolithin A supplementation improved muscle strength and cellular energy production in healthy older adults.
Limited observational data exists on urolithin A specifically, though pomegranate consumption is associated with various health benefits.
No comprehensive meta-analyses have been published on urolithin A supplementation.
Menopause-specific trials
No studies have specifically examined urolithin A in perimenopausal or menopausal women.
What we do not know
We don't know the optimal dose for perimenopausal or postmenopausal women specifically. Most studies tested urolithin A for only 4-16 weeks, so long-term safety and benefits remain unclear. We don't know how urolithin A interacts with hormone therapy or other menopause treatments. The studies focused primarily on healthy older adults, not women experiencing menopause symptoms. We also lack data on whether people with compromised gut health can benefit from urolithin A supplements.
How it is used
Common dose range
500-1000mg daily
Notes on dosing
Mitopure is the most clinically studied form. Takes 4-8 weeks to notice effects on physical performance.
Get it from food first
Food sources are better absorbed than most supplements and come with co-factors that support the same pathways. If you eat two or three of these consistently, you may not need a supplement at all.
Pomegranate
1 medium fruit
Richest source of ellagitannins that convert to urolithin A
Pomegranate juice
8 oz
Choose 100% juice without added sugars
Walnuts
1 oz
Good source but requires gut bacteria conversion
Raspberries
1 cup
Contains ellagitannins in smaller amounts
Strawberries
1 cup
Modest ellagitannin content
High-fiber Mediterranean diet
Supports the diverse gut bacteria needed to convert ellagitannins into urolithin A
Prebiotic-rich eating
Feeds beneficial gut bacteria that may enhance urolithin A production
What depletes Urolithin A
Antibiotic use can reduce the gut bacteria needed to produce urolithin A from food sources. Highly processed diets low in fiber may not support the diverse microbiome required for urolithin A production.
Interactions and cautions
No significant interactions noted at recommended doses.
Rose bottom line
"The research on urolithin A is promising but still early, especially for menopause concerns. Your best bet is supporting your gut microbiome through diverse fiber intake while including pomegranate foods regularly - this gives your body what it needs to potentially make urolithin A on its own. If energy and muscle strength are major concerns, this is worth exploring alongside proven strategies like resistance training."