Urolithin A for Skin and Longevity: What Mitopure Research Shows (and Doesn't)
Urolithin A improved muscle and mitochondrial markers in human trials, but skin evidence is mostly lab-based. What it is, the real data, safety, and who might benefit.
Urolithin A is a compound your gut bacteria can make from ellagitannins, plant polyphenols found in pomegranates, walnuts and some berries. It is now sold as a supplement (best known under the Mitopure brand) and in skincare, marketed for "cellular renewal." The short answer: urolithin A has genuine human trial data for muscle and mitochondrial health in middle-aged and older adults, and it appears safe at studied doses. Its skin evidence is newer: lab studies plus early, company-sponsored topical trials. It is a reasonable experiment for some people, not a proven wrinkle treatment.
The short answer
- Urolithin A triggers mitophagy, the cell's process for clearing out damaged mitochondria.
- A first-in-human study found it safe and showed improved mitochondrial gene markers in older adults (Andreux et al., Nat Metab, 2019).
- In a 4-month randomized trial in adults aged 40–64, urolithin A at 500 mg or 1,000 mg a day improved muscle strength and some exercise and mitochondrial measures versus placebo (Singh et al., Cell Rep Med, 2022).
- In the lab, it protected human skin fibroblasts from UVA-induced photoaging (Liu et al., J Photochem Photobiol B, 2022). A 2026 paper reported that topical urolithin A activated mitophagy in lab skin models and, in randomized placebo-controlled studies in healthy volunteers, reduced wrinkle depth around the eyes after 8 weeks. Those studies were sponsored by Amazentis, the company that sells Mitopure, and need independent replication (D'Amico et al., iScience, 2026).
- Not everyone's gut makes much urolithin A from food, which is the main argument for a supplement.
- Supplements are not FDA-approved for effectiveness before sale (NIH Office of Dietary Supplements).
Why mitochondria matter for skin aging
Mitochondria make most of a cell's energy and are also a major source of reactive oxygen species. With age and UV exposure, damaged mitochondria accumulate in skin cells, and that is linked to slower repair and collagen breakdown. We explain the biology in mitochondrial dysfunction and skin aging. The logic of urolithin A is that better mitochondrial "quality control" could support healthier skin cells, but that chain has not yet been proven with visible wrinkle outcomes in large human trials.
What the evidence shows by outcome
| Outcome | Evidence level |
|---|---|
| Mitochondrial markers in muscle | Human RCTs |
| Muscle strength / endurance | Human RCTs, modest effects |
| UV protection of skin cells | Lab studies |
| Wrinkles (topical) | Early sponsored RCTs |
Results in athletes have been mixed. A 2025 trial in trained distance runners looked at performance and recovery with urolithin A supplementation (Whitfield et al., Sports Med, 2025). A systematic review of supplements for mitochondrial health in aging concluded that evidence is promising but still small (Lippi et al., Aging Clin Exp Res, 2022).
Food first: pomegranate, walnuts and berries
Ellagitannins in pomegranate, walnuts, raspberries and strawberries are the natural precursors. How much urolithin A you make depends on your gut microbiome, and many people produce little. Eating these foods is still worthwhile for overall diet quality, whether or not you are a strong "producer." In the DIRECT PLUS trial, a polyphenol-rich Mediterranean diet was associated with slower DNA-methylation aging, and participants had higher urine levels of several polyphenol metabolites (Yaskolka Meir et al., BMC Med, 2023).
Safety and who should be careful
- Trials have used 500–1,000 mg per day with side effects similar to placebo.
- Long-term data beyond several months are limited.
- If you are pregnant, breastfeeding, have a chronic illness or take several medicines, check with your doctor or pharmacist first.
- Look for products with third-party testing.
How it fits into an anti-aging routine
Urolithin A is optional. The proven foundation is still daily sunscreen, a nightly retinoid, not smoking, and regular exercise. If you are comparing longevity supplements, also read NAD+, NMN and NR compared and do collagen supplements work?
Frequently asked questions
Does urolithin A reduce wrinkles?
Topical urolithin A reduced wrinkle depth around the eyes after 8 weeks in company-sponsored randomized studies. That is promising, but independent trials are still needed, and there is no trial showing oral supplements reduce wrinkles.
Is it better to take urolithin A or eat pomegranate?
Food is good for you either way, but people vary widely in how much urolithin A their gut makes. A supplement gives a fixed dose, which is why trials used it.
How long does urolithin A take to work?
The muscle trials measured effects after about 2–4 months of daily use.
Is urolithin A safe?
At studied doses, trials reported it was well tolerated. Long-term safety data are still limited, so talk to your doctor if you have health conditions.
Is urolithin A the same as NMN or NAD+?
No. NAD+ precursors aim to raise a molecule used in energy metabolism; urolithin A works on clearing damaged mitochondria. They target different steps.
Bottom line
Urolithin A is one of the better-studied longevity supplements for muscle and mitochondria, but its skin benefits rest on lab work and early sponsored trials. If you try it, treat it as an add-on to sunscreen, retinoids and exercise, and talk to your doctor first if you take medicines or have a health condition.
This article is for educational purposes only and is not medical advice. Talk to your doctor or dermatologist about your situation.
Sources
- Andreux PA, et al. The mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans. Nat Metab. 2019.
- Singh A, 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.
- Liu W, et al. Urolithin A protects human dermal fibroblasts from UVA-induced photoaging. J Photochem Photobiol B. 2022.
- D'Amico D, et al. Topical application of urolithin A activates mitophagy and enhances mitochondrial function to promote skin longevity. iScience. 2026.
- Whitfield J, et al. Urolithin A supplementation in highly trained distance runners. Sports Med. 2025.
- Lippi L, et al. Nutraceuticals and mitochondria in healthy aging: a systematic review of RCTs. Aging Clin Exp Res. 2022.
- Yaskolka Meir A, et al. Polyphenols and DNA methylation-assessed biological age: the DIRECT PLUS RCT. BMC Med. 2023.
- NIH Office of Dietary Supplements: What You Need to Know
