Urolithin A: What is it and why you should know about it

Urolithin A is a natural compound produced in the gut after consuming foods rich in ellagitannins, such as pomegranates, strawberries, and walnuts.  Presently, 13 urolithins have been identified, with urolithin A being the most predominant.¹ This powerful compound has gained attention for its numerous health benefits and potential therapeutic effects.

Ellagitannins (ET) are converted into ellagic acid (EA) in the gut and metabolized by the gut microbiome into urolithins. EA helps to regulate the gut microbiome and has anti-infective properties.^2,3  These two polyphenol compounds are widely documented to reduce oxidative stress associated with many diseases including cancer, heart disease, and liver damage.

Here are some of the actions and benefits of urolithin A:

– Anti-inflammatory properties: Urolithin A has been shown to reduce inflammation in the body, which can help protect against chronic diseases such as heart disease and cancer.^4–8

– Antioxidant effects: Urolithin A acts as an antioxidant, helping to neutralize harmful free radicals and reduce oxidative stress in the body, which are important to gut health and cancer prevention.^2,9

– Muscle health: Urolithin A has been found to promote muscle health and function, potentially improving muscle strength and endurance.¹⁰

– Mitochondrial health: Urolithin A has been shown to support mitochondrial health, the powerhouse of cells, which can improve overall cellular function and energy production.

– Longevity: Some studies suggest that urolithin A may have anti-aging effects and promote longevity by supporting cellular health and function. Studies have shown promise in reducing the effects of skin aging.¹¹

Good food sources of urolithin A include pomegranates, strawberries, walnuts, raspberries, and blackberries. Walnuts contain various antioxidant and anti-inflammatory compounds, such as ellagitannins.  

While urolithin A is generally considered safe and well-tolerated, some potential side effects or toxicities may occur in certain individuals. These may include gastrointestinal issues such as diarrhea, stomach pain, or nausea. A high polyphenol diet or supplementation may increase the risk of digestive enzyme deficiencies, especially in the elderly and those with food intolerances or sensitivities.

It is important to consult with a healthcare provider before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications. More research is needed to determine what microbes in the colon microbiome produce Urolithin A and other urolithins in
addition to safe dosing and precautions.

When choosing a quality urolithin A product, select a reputable manufacturer that uses high-quality ingredients and follows strict quality control measures. Purchase urolithin A from trusted sources recommended by your provider. Avoid purchasing urolithin A from unverified sources, as the
quality and purity of the product may be compromised. Be cautious of products that make unrealistic claims or promise quick results without scientific evidence.

In conclusion, urolithin A is a promising natural compound with many potential health benefits. By choosing a high-quality product from a reputable source and consulting with a healthcare provider, individuals can safely incorporate urolithin A into their wellness routine to support overall
health and vitality.

References:

1.          García-Villalba R, Giménez-Bastida JA, Cortés-Martín A, et al. Urolithins: a Comprehensive Update on their Metabolism, Bioactivity, and Associated Gut Microbiota. Mol Nutr Food Res. 2022;66(21).
doi:10.1002/mnfr.202101019

2.          Harper P. A Review of the Dietary Intake, Bioavailability and Health Benefits of Ellagic Acid (EA) with a Primary Focus on Its Anti-Cancer Properties. Cureus. Published online 2023. doi:10.7759/cureus.43156

3.          Kujawska M, Jodynis-Liebert J. Potential of the ellagic acid-derived gut microbiota metabolite – Urolithin A in gastrointestinal protection. World J Gastroenterol. 2020;26(23). doi:10.3748/wjg.v26.i23.3170

4.          Jarrard D, Filon M, Huang W, et al. A phase II randomized placebo-controlled trial of pomegranate fruit extract in men with localized prostate cancer undergoing active surveillance. Prostate. 2021;81(1).
doi:10.1002/pros.24076

5.          Xu X, Liu Z, Yao L. The Synthesis of Urolithins and their Derivatives and the Modes of Antitumor Action. Mini-Reviews in Medicinal Chemistry. 2022;23(1). doi:10.2174/1389557522666220516125500

6.          Liberal J, Carmo A, Gomes C, Cruz MT, Batista MT. Urolithins impair cell proliferation, arrest the cell cycle and induce apoptosis in UMUC3 bladder cancer cells. Invest New Drugs. 2017;35(6).
doi:10.1007/s10637-017-0483-7

7.          Vini R, Jaikumar VS, Remadevi V, et al. Urolithin A: A promising selective estrogen receptor modulator and 27-hydroxycholesterol attenuator in breast cancer. Phytotherapy Research. 2023;37(10).
doi:10.1002/ptr.7919

8.          Stanisławska IJ, Piwowarski JP, Granica S, Kiss AK. The effects of urolithins on the response of prostate cancer cells to non-steroidal antiandrogen bicalutamide. Phytomedicine. 2018;46.
doi:10.1016/j.phymed.2018.03.054

9.          Fan N, Fusco JL, Rosenberg DW. Antioxidant and Anti-Inflammatory Properties of Walnut Constituents: Focus on Personalized Cancer Prevention and the Microbiome. Antioxidants. 2023;12(5).
doi:10.3390/antiox12050982

10.       Singh A, D’Amico D, Andreux PA, et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022;3(5).
doi:10.1016/j.xcrm.2022.100633

11.       Liu CF, Li XL, Zhang ZL, et al. Antiaging effects of urolithin a on replicative senescent human skin fibroblasts. Rejuvenation Res. 2019;22(3). doi:10.1089/rej.2018.2066