When you’re relatively new to the game, say in your early 20s, the idea of doing life vibrantly for as long as possible might seem like a fairly abstract notion. Fast forward a few decades and before you know it, you’re taking a long hard look at what you need to be doing to cultivate the most vibrant ‘healthspan’ possible, ideally one that includes being physically able to keep up with the grandkids for far longer than your grandparents did.

‍

As the science of longevity has evolved, with new discoveries arriving virtually every day, one thing is for sure – we have the power to age far better than our elders. We just know more. (And OK, we’re also not smoking or drinking at the Olympic levels they did either.) When a new treatment comes online, or studies reveal a previously unknown positive effect of a familiar nutrient or compound, I, and my peers in the integrative medicine world, can work with our patients to determine if it may help them reach the longevity goals they’re striving for. 

‍

Granted, even the right collection of supplements will never replace the lifestyle essentials -- adequate rest, movement, stress reduction, social connection and a whole foods diet – certain supplements are becoming an increasingly important health and longevity complement. And one of my favorite complimentary supplement/longevity compounds that’s making waves in the integrative health community is probably one you’ve never heard of – urolithin. What makes this one so noteworthy? Well, it comes with a wide array of health benefits, including antioxidant, anti-inflammatory, anti-cancer, and neuroprotective effects. It also supports muscle and mitochondrial health, contributes to slowing the aging process, and helps protect against kidney damage – good news for now and even better news down the road. What else to know about this fascinating compound? Here's a topline:

Urolithin in a nutshell.

Sure, aging is inevitable—but how do you age? That’s a different story, and that’s where urolithin A comes in. Often referred to simply as UA, this powerhouse compound is produced in the gut by gut bacteria from ellagic acid and the ellagitannins, found in foods like berries, nuts, and pomegranates. UA can also be absorbed in supplement form which, the human research shows, is safe and well-tolerated. What’s more, over the last decade, UA’s been extensively studied as a leading longevity molecule. With more than 300 research studies under its belt, including 11 clinical trials, UA has demonstrated remarkable potential in addressing key biological markers of aging, making it one of the most promising compounds in the field of longevity science.

UA’s multi-pronged longevity approach.

So, what’s UA up to? Lots of good – working behind the scenes, optimizing the function of your cells, energizing your mitochondria, and protecting your body from the cumulative effects of wear and tear over time. You could think of it as a biochemical guardian of longevity, helping you stay stronger, sharper, and more resilient as the years go by. And like any good protector, UA goes to battle for you on multiple fronts, which all are essential to living a longer and healthier life, namely:

‍

1. Mitochondrial renewal: As you age, your mitochondria—the power plants of your cells— become less efficient at producing energy (ATP), leading to fatigue, slower metabolism, and organs that function in a less spritely manner than they did when you were 22. The good news is that UA helps combat the natural decline by triggering mitophagy, a cellular recycling process that clears out old, inefficient, or dysfunctional mitochondria and replaces them with new, high-performing ones. The result? More energy, improved endurance, and a body that functions more like a well-oiled machine, in spite of the accumulating years.

‍

2. Muscle preservation: One of the biggest threats to longevity? A decline in muscle mass and strength which begins gradually in our 30s and picks up the pace as we age. In elders, we call it sarcopenia. UA helps counteract that decline by enhancing muscle function and endurance. It’s also thought to help with muscle protein synthesis, in other words, pushing back against muscle atrophy, making it highly desirable for the 40-and-over set. Whatever your age though, if your goal is to stay active and independent for as long as possible, UA offers potentially game-changing support for your muscles at the cellular level, helping to ensure that they stay strong, flexible, and functioning well.

‍

3. Cognitive protection: Longevity isn’t just about the body—it’s about the mind too. You certainly want that to be working well for as long as possible. UA can help here as well, supporting brain health by helping to tame neuroinflammation and promoting mitochondrial efficiency in your neurons. Research suggests it may help maintain memory, focus, and cognitive function, reducing the risk of neurodegenerative diseases like Alzheimer’s. In other words, it can help keep your mind as youthful as your body – and who doesn’t like the sound of that!

‍

4. Anti-Inflammatory & antioxidant powers: Chronic inflammation and oxidative stress accelerate aging, contributing to everything from wrinkles to heart disease. Anything you can do to tame them is a step in the right longevity direction. Where does UA fit in? Well, UA helps combat these damaging processes, acting as a cellular shield to reduce inflammation, neutralize free radicals, and slows down age-related deterioration. UA’s also been shown to inhibit tumor growth and may offer protective effects against certain types of cancer.

‍

5. Cellular and organ health: Studies indicate that UA lays the foundation for a longer, healthier life by optimizing cellular function and protecting vital organs like the kidneys, liver and heart. Preliminary research suggests it may even play a role in metabolic health, making it one of the most promising anti-aging compounds around – just one more reason we are big fans of UA’s positive powers

Getting your slice of the UA pie is easy.

How to get yours? UA isn’t something you’ll find stocked on grocery store shelves per se, but when you eat the right foods, it’s actually produced inside your gut by particular strains of gut bacteria that break down ellagic acid and ellagitannins into urolithins. To get your dose, your best bet is to regularly dig into a number of very tasty dietary sources like pomegranates; strawberries, blackberries; walnuts, chestnuts, pistachios and pecans; and brewed tea.

‍

Another way to get your UA is via supplementation, in either pill or powder form. While UA is naturally produced when your gut microbiome processes certain foods, not everyone’s body is particularly good or efficient at making it, so supplementation can help fill the gap. And, not surprisingly, as you age, your body’s ability to make it tends to decline as well – which is one more reason why UA supplements often come into play. They’re a simple, non-dietary way to tap into UA’s many benefits you don’t want to miss out on, so even though it’s well-tolerated with few if any side-effects, talk to your doctor first about adding UA to your mix. Assuming you’re good to go, studies have looked at daily doses ranging from 500 to 1,000 mg per day as effective and safe for most adults.

‍

While science continues to evolve, thus far, what we know is quite compelling, with UA having the potential to revolutionize how we age. By enhancing mitochondrial health, muscle function, and cognitive resilience, this powerful compound could be one of the most valuable tools for extending not just lifespan, but healthspan— the years of life spent in optimal health. So, if longevity is the goal, UA might just be the key to unlocking it!