Elysium Creatine+ (with Urolithin A) Review: Combo or Standalone?
Elysium's Creatine+ folds three actives, creatine, HMB, and urolithin A, into one longevity-minded powder. This review looks at what each ingredient is doing, why the urolithin A dose in a stack is worth scrutinizing, and when a dedicated urolithin A gummy makes more sense than an all-in-one scoop.
When Elysium Health launched Creatine+ in 2026, it reframed a gym-bag staple as a longevity system. Rather than selling plain creatine, the company built a three-in-one powder that combines creatine with HMB and urolithin A, positioning the trio around strength, recovery, and cognition. It is a smart piece of product design, and creatine itself is one of the most-studied sports supplements in existence. But stacking ingredients raises a specific question for anyone who came for the urolithin A: how much are you actually getting, and is a shared scoop the best way to take it? A transparency note before we dig in: SOMA HEALTH sells a competing urolithin A product, so we cite only published research, we will not quote Elysium's price, and where we cannot verify an exact per-serving amount we will say so rather than guess. Confirm any figure against the current label.
What is actually in the scoop
Creatine+ brings together three distinct actives, and it helps to separate what each one is known for before judging the blend as a whole.
Creatine
Creatine monohydrate is the workhorse. It is among the best-evidenced supplements for supporting strength, power output, and training performance, and interest in its role in cognition and healthy aging has grown. Typical creatine research uses roughly five grams per day. Because creatine is dosed in grams while urolithin A is dosed in hundreds of milligrams, the two live at very different scales inside the same product.
HMB
HMB, or beta-hydroxy beta-methylbutyrate, is a metabolite of the amino acid leucine that is studied for its role in muscle protein turnover, particularly around resistance training and in older adults. It is a sensible companion to creatine in a muscle-focused formula.
Urolithin A
Urolithin A is the ingredient that connects this product to the mitochondrial-health conversation. It is a gut postbiotic your body makes when bacteria convert ellagitannins from pomegranate, walnuts, and berries, though only some microbiomes do this efficiently. Urolithin A is studied for supporting mitophagy, the process of recycling worn-out mitochondria. Our urolithin A guide covers the mechanism in full, and our page on urolithin A for muscle is especially relevant to a strength-oriented stack like this one.
The urolithin A evidence, labeled honestly
The human research on urolithin A is genuinely encouraging and worth understanding on its own terms, separate from creatine's track record.
The foundational human study, Andreux and colleagues in Nature Metabolism (2019), showed urolithin A was safe and well tolerated at up to 1,000 mg per day and produced a mitochondrial gene-expression signature. Liu and D'Amico (JAMA Network Open, 2022) reported improved muscle endurance in older adults over about four months. Singh and colleagues (Cell Reports Medicine, 2022) tested 500 mg and 1,000 mg arms in middle-aged adults across four months and observed changes in muscle strength and exercise performance. Extending into fitter groups, an eight-week randomized trial in resistance-trained men (Journal of the International Society of Sports Nutrition, 2024) and a 2025 trial in distance runners looked at performance endpoints, while a 2025 Nature Aging randomized trial supported immune-cell mitochondrial health in midlife adults over roughly 28 days. A 2024 systematic review in Ageing Research Reviews sensibly cautions that the anti-aging evidence overall is still emerging.
Preclinical work should be flagged as preclinical. Ryu and colleagues (Nature Medicine, 2016) showed urolithin A triggered mitophagy and extended lifespan in C. elegans and improved muscle in rodents, and D'Amico and colleagues (Aging Cell, 2022) studied joint and cartilage endpoints in osteoarthritis models. Those are animal and cell findings, not human proof. For the studies in one place, see our urolithin A clinical studies summary.
The dose question a stack cannot dodge
Here is the crux for urolithin A shoppers. Across the human trials, the studied range is 500 to 1,000 mg per day, with 1,000 mg at the top. The strength and endurance findings people cite most often come from those doses. In a three-ingredient powder built primarily around creatine, urolithin A is one component sharing the formula, and its per-serving amount may sit below the higher end of that range. We are not going to state a number we cannot verify; check Elysium's current label for the exact urolithin A content, and compare it against the 500 to 1,000 mg the research used. Our urolithin A dosage page explains why that comparison matters.
The broader point is not that stacks are bad. It is that a stack optimizes for the whole recipe, not for any single ingredient. If urolithin A is a nice-to-have alongside your creatine, a combo is convenient. If urolithin A is the reason you are shopping, you may want to control its dose directly.
Combo or standalone? A practical framework
The right answer depends on what job you are hiring the product to do. A few honest scenarios help.
A combo may suit you if
You already wanted creatine and HMB for training, you value taking fewer separate products, and you are content to get whatever urolithin A dose the blend provides as a bonus. For a lifter building a longevity-tinged routine around creatine, Creatine+ is a coherent one-scoop option, and creatine is the ingredient with the deepest evidence behind it.
A standalone may suit you if
Urolithin A is your primary interest, you want to match the 1,000 mg used in the muscle-strength research, or you prefer to add creatine separately at its own full dose rather than accept whatever is bundled. This is the logic behind SOMA HEALTH's single-ingredient gummies. To be clear, SOMA HEALTH is a competitor to Elysium, so weigh that; the structural argument, that isolating a variable gives you precision, holds regardless of brand. Format is a factor too: a powder must be mixed and consumed, while a gummy is grab-and-go, which some people find easier to sustain. Our roundup of the best urolithin A gummies lays out the format tradeoffs.
Not a treatment, and a note on your doctor
None of these ingredients, individually or stacked, is a treatment for any disease. Creatine, HMB, and urolithin A are studied for how they may support normal muscle, energy, and cellular function, not to diagnose, treat, cure, or prevent a medical condition. If you have a health concern, take prescription medications, are pregnant or nursing, or simply want personalized guidance, speak with your healthcare provider before starting any new supplement. Longevity marketing can blur the line between supporting normal physiology and treating illness; the research on urolithin A firmly supports the former, not the latter.
Frequently asked questions
How much urolithin A is in Elysium Creatine+?
Elysium describes Creatine+ as a three-in-one of creatine, HMB, and urolithin A, but we are not stating a per-serving urolithin A number we cannot independently verify. Check the current label and compare it to the 500 to 1,000 mg used in human studies.
Is a creatine and urolithin A combo better than taking them separately?
No human trial has tested this specific three-ingredient combination for added benefit. Creatine and urolithin A each have their own research. A combo is about convenience; taking them separately gives you control over each dose.
Does urolithin A help with muscle?
Human trials have reported support for muscle endurance and strength in older and middle-aged adults, plus performance endpoints in trained men and runners. These are structure/function findings, not disease claims. See our urolithin A for muscle page.
Powder or gummy for urolithin A?
Powders must be mixed, which suits people already making a creatine shake; gummies are portable and need no prep. For urolithin A specifically, a dedicated gummy like SOMA HEALTH's also lets you take a full 1,000 mg dose in one place.
Is urolithin A safe to take with creatine?
Both are studied as generally well tolerated, and urolithin A was safe at up to 1,000 mg per day in trials. That is not a substitute for medical advice, though. If you take medications or have a health condition, ask your doctor.
Why supplement urolithin A instead of eating pomegranate?
Your gut bacteria make urolithin A from ellagitannins in foods like pomegranate and walnuts, but only some people's microbiomes convert it efficiently. Supplementing delivers urolithin A directly, bypassing that variability.
Explore SOMA HEALTH Urolithin A Gummies
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This guide is educational and is not a substitute for advice from a qualified healthcare provider.
A clinically studied 1,000 mg dose of Urolithin A in one simple daily gummy — to support mitophagy, muscle strength, and cellular energy.
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