Urolithin A Dosage: How Much Should You Take Per Day?
Key takeaways
- Clinical research on Urolithin A has centered on two daily doses: 500 mg and 1,000 mg.
- The first-in-human study found both doses were well tolerated and shifted mitochondrial gene expression in muscle within four weeks.
- A four-month trial in middle-aged adults tested both 500 mg and 1,000 mg and reported strength gains with each; trials in older adults, trained athletes, and immune aging used 1,000 mg.
- More is not automatically better. Daily consistency over weeks to months is how every trial was run.
- SOMA Urolithin A gummies deliver 1,000 mg per 4-gummy daily serving.
What doses have clinical studies actually used?
Urolithin A is a metabolite your gut microbiome can produce from ellagitannins found in pomegranates, walnuts, and certain berries, though many people make little or none of it. That variability is exactly why standardized supplemental doses have been studied directly: they take the guesswork out of how much your body is actually getting.
The foundational safety work was a first-in-human trial published in Nature Metabolism. It tested single doses and then four weeks of daily dosing in older adults, and reported that 500 mg and 1,000 mg daily were well tolerated and modulated plasma acylcarnitines and skeletal-muscle mitochondrial gene expression (Andreux et al., Nature Metabolism, 2019).
Every randomized trial since has used one or both of these amounts, so 500 mg and 1,000 mg daily remain the reference points for any honest conversation about Urolithin A dosage.
What results were seen at each dose?
Human trials, in order of publication:
- Middle-aged adults (40 to 64), 500 mg or 1,000 mg for 4 months: improvements in leg muscle strength versus placebo, alongside shifts in mitochondrial and cellular biomarkers. Improvements were reported with both doses, so this study does not suggest the higher dose is automatically better (Singh et al., Cell Reports Medicine, 2022).
- Older adults (65 to 90), 1,000 mg for 4 months: the primary outcome, 6-minute walk distance, did not differ significantly from placebo. Hand and leg muscle endurance (contractions before fatigue) improved significantly, and plasma acylcarnitines, ceramides, and C-reactive protein shifted favorably (Liu et al., JAMA Network Open, 2022).
- Resistance-trained young men, 1,000 mg for 8 weeks: a small trial of 20 men reported greater gains in strength and repetitions to failure and lower C-reactive protein than placebo (Zhao et al., Journal of the International Society of Sports Nutrition, 2024).
- Adults 45 to 70, 1,000 mg for 4 weeks: shifts in immune-cell markers, including more naive-like, less exhausted CD8+ T cells (Denk et al., Nature Aging, 2025).
- Trained distance runners, 1,000 mg for 4 weeks: no improvement in 3,000 m time-trial performance, but lower perceived exertion and lower post-exercise muscle-damage markers (Whitfield et al., Sports Medicine, 2025).
Studied doses at a glance
| Daily dose | Duration studied | Population | Observed effects |
|---|---|---|---|
| 500 mg | 4 weeks to 4 months | Older adults; middle-aged adults | Mitochondrial gene expression shifted; leg strength gains in the 4-month trial |
| 1,000 mg | 4 weeks to 4 months | Middle-aged and older adults; trained athletes; adults 45 to 70 | Muscle endurance and strength gains; favorable acylcarnitine, ceramide, and CRP shifts; immune-cell marker changes; recovery markers in runners |
| Single doses | One-time | Healthy older adults | Assessed for tolerability and how the body absorbs and clears it |
Is more Urolithin A better?
Not necessarily. In the only trial that compared the two doses head to head, both 500 mg and 1,000 mg produced measurable strength improvements. A 2024 systematic review of the human trials found the studied range ran up to 1,000 mg daily, with benefits reported for muscle strength, endurance, and inflammatory markers inside that range (Hodzic Kuerec et al., Ageing Research Reviews, 2024). No trial has tested doses above 1,000 mg per day for weeks at a time, so there is no evidence that more helps.
How to choose: 500 mg is the lower studied dose and a reasonable floor. 1,000 mg is the dose used in most recent trials, including those in older adults, trained athletes, and immune aging, so it is the closer match if you want to mirror the bulk of the research. Our page on 500 mg vs 1,000 mg walks through the trade-offs in more detail.
Latest evidence check: a 2026 meta-analysis of five randomized trials concluded that the muscle findings are encouraging but still limited by small, short studies, and called for larger trials before firm recommendations can be made (Dao et al., Frontiers in Nutrition, 2026). That is another reason to stay within the studied range rather than chase bigger numbers.
When and how consistently should you take it?
Across trials, Urolithin A was taken once daily, generally with a meal. Matching that pattern is the simplest way to mirror how the results were generated, and taking any supplement with food tends to be easier on the stomach. There is no strong evidence that morning beats evening, so pick the meal you never skip, such as breakfast, and anchor your dose to it. Keep taking it on rest days and weekends; the trials used uninterrupted daily dosing. For more on timing, see the best time of day to take Urolithin A.
How does gummy dosing compare to capsules?
What matters for dosage is the amount of standardized Urolithin A delivered, not the format wrapped around it. A capsule and a gummy providing the same milligram dose give you the same active amount, so always check milligrams per serving and how many units make up that serving. SOMA Urolithin A gummies provide 1,000 mg per serving of 4 gummies, matching the higher amount used in the muscle-endurance and mitochondrial-marker trials. You can take all four together with a meal. A 120-gummy bottle covers 30 days at that serving.
How long before you notice anything?
The human trials ran from 4 weeks to 4 months. Four weeks was enough to shift muscle mitochondrial gene expression and immune-cell markers, while endurance and strength readouts were measured at two to four months (Nature Metabolism, 2019; JAMA Network Open, 2022). Biomarker changes are not something you feel, so a reasonable plan is to take a consistent daily dose for at least two to three months before judging how it fits your routine. Our realistic timeline guide breaks this down week by week. This is a structure/function support ingredient, not a quick fix.
Is there an upper-tolerability note?
In controlled studies, standardized Urolithin A at 500 mg and 1,000 mg daily was reported as well tolerated for up to four months, with no serious side effects attributed to it (Nature Metabolism, 2019; Ageing Research Reviews, 2024). Because the studied benefits appear within the 500 to 1,000 mg range and longer-term data are still limited, there is little reason to exceed the amounts used in research. See our Urolithin A safety guide for details.
If you are pregnant, nursing, taking prescription medication, or managing a health condition, talk with your doctor before starting.
Frequently asked questions
What is the most common Urolithin A dosage?
Human studies have concentrated on 500 mg and 1,000 mg per day, taken once daily, usually with food. Most recent trials used 1,000 mg.
Can I take 1,000 mg of Urolithin A per day?
A 1,000 mg daily dose has been used in randomized, placebo-controlled trials lasting up to four months and was reported as well tolerated (JAMA Network Open, 2022). SOMA Urolithin A gummies deliver this 1,000 mg in a 4-gummy serving.
Should I take Urolithin A with or without food?
In clinical trials it was typically taken once daily with a meal. Doing the same is the simplest way to mirror the research and build a reliable habit.
Do I need to take it every day?
Yes. The results observed in research came from daily, uninterrupted use over weeks to months, so consistency is central to how Urolithin A was studied.
Is a gummy as good as a capsule?
At an equal milligram dose, the format does not change the active amount you receive. Check the milligrams per serving and the number of gummies or capsules in that serving, then choose the format you will take every day.
Support your cellular health, every day
SOMA delivers a high-potency 1,000 mg dose of Urolithin A in one simple daily gummy — no guesswork, no converter-status lottery.
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