Urolithin A for Healthy Aging: How Much to Take Daily

Reviewed by SOMA HEALTH's Medical Research Team

People who are thinking about healthy aging tend to ask the same practical question: how much urolithin A should I actually take each day? The honest answer is refreshingly simple, because the human trials point to a narrow, well-defined range - not an endless dose-chasing exercise.

The short answer: 500 to 1,000 mg per day

Across the human studies, urolithin A has been tested at 500 mg and 1,000 mg per day, with 1,000 mg being the top of the studied range. That is the window worth anchoring to. More is not better here - researchers did not test doses above 1,000 mg for daily use, so there is no evidence base to justify going higher, and there is no reason to. If your goal is to mirror what the trials did, a full studied serving is the target, and 1,000 mg represents the upper end that was actually put through randomized testing.

Why healthy-aging goals point to the mitochondria

The reason urolithin A comes up in longevity and healthy-aging conversations is its relationship to mitochondria, the energy-producing structures inside your cells. As we age, some mitochondria become worn and less efficient. Your cells have a maintenance routine called mitophagy that clears out those tired mitochondria so healthier ones can do the work. Urolithin A has been studied for its role in supporting mitophagy. If you want the mechanism explained slowly, our mitophagy explainer and our overview of mitochondrial health are good companions, and the full picture lives in our complete urolithin A guide.

What the human evidence supports at these doses

It is worth separating what has been shown in people from what is still early, because healthy-aging marketing often blurs the two.

Proven in people

The first-in-human study (Andreux and colleagues, Nature Metabolism, 2019) established that urolithin A was safe and well tolerated at daily doses up to 1,000 mg and produced a mitochondrial gene-expression signature - a cellular fingerprint that the compound is active. That safety-and-signal foundation is what makes the 1,000 mg ceiling a studied number rather than a guess.

Newer human trials

A 2022 randomized trial in JAMA Network Open found that older adults taking urolithin A for about four months improved muscle endurance. A 2022 trial in Cell Reports Medicine tested both 500 mg and 1,000 mg daily in middle-aged adults across four months and reported gains in muscle strength and exercise performance - a directly relevant result for anyone focused on staying strong and capable with age. A 2025 randomized trial in Nature Aging reported that a roughly 28-day course supported the mitochondrial health of immune cells in midlife adults, a theme sometimes described as inflammaging. Additional 2024 and 2025 trials in resistance-trained men and in distance runners have continued to examine muscle and performance outcomes.

Still emerging or preclinical

Be careful with the bigger promises. The landmark mitophagy and lifespan findings (Ryu and colleagues, Nature Medicine, 2016) came from C. elegans worms and rodents - that is preclinical, not human proof, and lifespan extension has not been demonstrated in people. Joint and cartilage work (D'Amico and colleagues, Aging Cell, 2022) was done in osteoarthritis models, also preclinical. Topics like skin, brain, gut, and heart remain areas where early, preclinical research is exploring possibilities. A 2024 systematic review in Ageing Research Reviews concluded plainly that the evidence for targeting aging with urolithin A in humans is still emerging. Healthy aging is a goal to support with consistent habits, not a disease to treat - and urolithin A is not a treatment for any age-related condition. If you have specific health concerns, see your doctor.

How to take your daily amount

Consistency matters more than clever timing. Because urolithin A is not a stimulant, you can take it any time of day; most people simply attach it to a daily anchor like breakfast so they never forget. There is no need to split it across the day or cycle it - the trials used steady daily dosing. If you would like the timing details, our how-to-take guide covers the specifics. SOMA HEALTH Urolithin A Gummies reach the full 1,000 mg across four gummies once daily, which keeps the routine to a single step.

Setting realistic expectations

Healthy aging is a long game, and urolithin A fits that framing. The human results emerged over four-month studies, not overnight, and they cluster around muscle and cellular or mitochondrial measures rather than dramatic, felt sensations. Urolithin A works quietly in the background, which is exactly why it pairs best with the fundamentals that also support healthy aging: regular resistance exercise, enough protein, and good sleep. No supplement replaces those, and no honest guide would tell you otherwise. Give it a real trial window of a couple of months and judge it by durable measures - like how your strength or training feels over time - rather than day-to-day impressions.

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*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.