Staying Active in Your 50s and 60s? Support Energy and Strength
Your 50s and 60s can be some of the most active years of your life: hiking, cycling, tennis, strength training, long travel days, and keeping pace with a full calendar. They are also the decades when your body starts asking for a little more deliberate support to keep muscle and energy where you want them. This guide looks at what the human research on urolithin A actually shows for muscle strength and cellular energy in this stage of life, where the science is still early, and how to think about it honestly.
What changes for active adults after 50
Staying active in midlife runs into a quiet headwind: adults gradually lose muscle mass and strength starting in their thirties, and the pace of that loss tends to increase after 60. Clinicians call the age-related form sarcopenia. None of this means slowing down is inevitable, but it does mean that maintaining strength and stamina takes more intention than it did at 25. The muscle is still responsive; it just rewards consistent effort and good cellular support.
A large part of that support happens inside the cell. Muscle strength and endurance depend on mitochondria, the microscopic power plants that turn fuel into usable energy. As we age, mitochondria accumulate wear, and the body's ability to recycle the worn-out ones can slow. That recycling process is called mitophagy: essentially, cellular housekeeping that clears damaged mitochondria so healthier ones can take over. Our mitophagy explainer and mitochondrial health overview go deeper on why this matters for anyone trying to stay active.
Urolithin A and the food gap
Urolithin A is a postbiotic, a compound your gut bacteria create from ellagitannins found in pomegranates, walnuts, and certain berries. You do not get it straight from the food; your microbiome produces it. The complication is that only some people carry the gut bacteria needed to convert those precursors into meaningful amounts of urolithin A. That is why two active adults with similar diets can have very different levels, and it is the main reason a standardized supplement exists. Our page on foods high in urolithin A covers the dietary side.
The compound is studied for supporting mitophagy. The foundational preclinical work, Ryu and colleagues (2016, Nature Medicine), reported effects on mitophagy and muscle in rodents and lifespan in the worm C. elegans. That is valuable mechanism research, but it is animal and cell work; it points to how urolithin A might act rather than proving a human result on its own.
What the human trials show, and their limits
For an active adult weighing this for themselves, the human evidence is what counts. It is worth being specific about each study and how strong it is.
Safety and target engagement
Andreux and colleagues (2019, Nature Metabolism) ran the first-in-human trial. It reported that urolithin A was safe and well tolerated at up to 1,000 mg per day, and detected a mitochondrial gene-expression signature in participants, confirming the compound reaches its target pathway.
Strength, endurance, and performance
Two trials speak directly to active midlife adults. Singh and colleagues (2022, Cell Reports Medicine) studied middle-aged adults over four months with 500 mg and 1,000 mg daily arms, and reported benefits for muscle strength and aspects of exercise performance. Liu, D'Amico and colleagues (2022, JAMA Network Open) studied older adults over roughly four months and reported improvements in muscle endurance. Together they are the most relevant human data for someone whose goal is to keep training, hiking, and moving well. Our urolithin A for muscle page unpacks them further.
The newer human research
More recent trials extend into athletic and midlife populations. A 2024 randomized controlled trial in the Journal of the International Society of Sports Nutrition studied resistance-trained men over eight weeks. A 2025 randomized trial in Nature Aging (about 28 days) reported support for the mitochondrial health of immune cells in midlife adults, in the context of inflammaging, the low-grade inflammation that tends to rise with age. And a 2025 trial in distance runners added endurance-athlete data. These are encouraging signals, but they are early and cover different groups and outcomes.
The measured conclusion belongs to a 2024 systematic review in Ageing Research Reviews: the human evidence for targeting aging with urolithin A is still emerging. It is unusually well-studied for a newer compound, and it is not a finished story. For the complete evidence picture, see our clinical studies summary and the full urolithin A guide.
It also helps to know what is not yet proven in humans. Urolithin A is sometimes linked to joints, skin, heart, and brain. Much of that is preclinical: for instance, D'Amico and colleagues (2022, Aging Cell) reported joint and cartilage effects in osteoarthritis models, which are animal and lab studies, not human trials. Skin, gut, heart, and brain are areas where early and preclinical research is exploring possibilities. Interesting, but not something to count on.
Putting it to work in your 50s and 60s
A few practical points. The studied doses run 500 to 1,000 mg per day, with 1,000 mg at the top; SOMA HEALTH is formulated at 1,000 mg per four-gummy serving. In the trials, benefits emerged over weeks to months of consistent daily use, so this is a habit to build and maintain, not a pre-workout you feel immediately. Urolithin A is not a stimulant; it supports the cells behind strength and endurance rather than delivering a jolt of energy. Our pages on how long it takes to work and urolithin A for energy set expectations well.
The biggest returns come when a supplement sits on top of the real drivers of active aging: regular strength and endurance training, enough protein, quality sleep, and steady movement. Urolithin A is designed to support those efforts, not replace them. If you are comparing products, our roundup of the best urolithin A gummies outlines what to look for.
One clear and important note. This is a structure and function supplement intended to support normal muscle function and cellular energy. It is not a treatment for age-related muscle loss, joint problems, fatigue, or any medical condition, and it is not a way to reverse aging. If you notice meaningful changes in strength, joint comfort, balance, or stamina, or you are managing a health condition or medication, talk with your own doctor before starting. A supplement is one supportive piece of an active-aging plan, not a substitute for professional care.
Frequently asked questions
Is urolithin A worth it if I am already active?
The human trials that reported strength, endurance, and performance benefits were run in middle-aged and older adults over several months. If you already train, urolithin A is positioned as support for the cellular side of muscle and energy, layered onto your existing routine, not a replacement for training, protein, or sleep.
Will I feel it like a pre-workout?
No. Urolithin A is not a stimulant and does not produce an immediate energy hit. Its studied benefits, such as muscle strength and endurance, built over months of consistent daily use. Our timing page explains what to expect.
How much should I take?
Studies used 500 to 1,000 mg per day, with 1,000 mg at the top of the range. SOMA HEALTH Urolithin A Gummies provide 1,000 mg per four-gummy daily serving. See our dosage guide for detail.
Can food give me enough instead?
Foods like pomegranate and walnuts supply ellagitannins, not urolithin A directly, and only some people have the gut bacteria to convert them well. A standardized dose closes that gap. More in foods high in urolithin A.
Is it safe to take daily in my 50s or 60s?
The first-in-human study (Andreux 2019) reported it was safe and well tolerated at up to 1,000 mg per day. If you take medication or manage a condition, check with your healthcare provider first. See our side effects page.
Does it treat joint pain or muscle loss?
No. Joint and cartilage findings so far are preclinical (animal and lab models), and this is a structure and function supplement that supports normal muscle function. It is not intended to diagnose, treat, cure, or prevent any condition. For joint pain or notable strength changes, please see your doctor.
*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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