Urolithin A for Men Over 60
After 60, most men notice that strength and everyday energy take more deliberate effort to maintain. Part of that shift traces back to the mitochondria inside muscle cells, and part of it is simply the biology of aging. Urolithin A is one of the few compounds with published human trials in exactly this age range, which makes it worth understanding precisely, without overstatement.
What changes in the 60s, and where mitochondria fit
Age-related muscle loss, known as sarcopenia, is well documented. Adults tend to lose muscle mass gradually from midlife onward, and the loss of strength often outpaces the loss of size, so a man can feel weaker before he looks smaller. Contributing factors include reduced physical activity, lower protein intake, hormonal shifts, and changes at the cellular level. Among those cellular changes is a decline in mitochondrial quality: the tiny structures that turn fuel and oxygen into usable energy tend to accumulate damage and clear it less efficiently with age.
The body normally recycles worn mitochondria through a process called mitophagy, tagging underperforming units and breaking them down so the remaining pool stays healthier. Urolithin A is a gut postbiotic studied for its relationship to this recycling process. It is not delivered directly by food. Your gut bacteria produce it from ellagitannins in pomegranate, walnuts, and some berries, and only a portion of people carry the microbes that convert those precursors well, which tends to become less reliable with age and shifting gut composition. Our urolithin A guide and our explainer on mitochondrial health go deeper.
The human evidence that matters for older men
This is the section to weigh most heavily, because urolithin A has been tested in exactly the demographics relevant here.
Muscle endurance in older adults (human)
A randomized, placebo-controlled trial published in JAMA Network Open in 2022 (Liu, D'Amico and colleagues) studied older adults over roughly four months and reported improvements in measures of muscle endurance. This is directly on point for men over 60 who want to preserve functional capacity for daily life.
Strength and performance in middle-aged adults (human)
A 2022 trial in Cell Reports Medicine (Singh and colleagues) tested middle-aged adults over four months at 500 mg and 1,000 mg daily, reporting effects on aspects of muscle strength and exercise performance. A 2024 randomized controlled trial in the Journal of the International Society of Sports Nutrition studied resistance-trained men over eight weeks, showing the research now includes men who actively train.
Safety, mechanism, and inflammaging (human)
The first-in-human study (Andreux and colleagues, Nature Metabolism, 2019) reported that urolithin A was safe and well tolerated at up to 1,000 mg per day and produced a mitochondrial gene-expression signature consistent with the proposed mechanism. A 2025 randomized controlled trial in Nature Aging, running about 28 days, reported support for immune-cell mitochondrial health in midlife adults in the setting of age-related low-grade inflammation, sometimes called inflammaging. For older men, the combination of a clean safety profile and endurance data is the practical takeaway.
Where the research is still early
The 2024 systematic review in Ageing Research Reviews on targeting aging with urolithin A in humans concluded that the evidence is still emerging, which is the honest summary. The most eye-catching longevity findings are preclinical: Ryu and colleagues (Nature Medicine, 2016) showed urolithin A triggered mitophagy, improved muscle function in rodents, and extended lifespan in the worm C. elegans. Those are animal and cell results and do not translate directly to human lifespan or health outcomes.
Older men often ask about joints, heart, and brain. It is important to be clear: joint and cartilage work (D'Amico and colleagues, Aging Cell, 2022) was conducted in osteoarthritis models, not human trials, and interest in heart, brain, gut, and skin remains at an early, preclinical, exploratory stage. Urolithin A is not a treatment for cardiovascular disease, cognitive decline, arthritis, or any other diagnosed condition. If you are managing a health issue, that belongs with your physician, and any supplement should be discussed alongside your existing care and medications.
How to think about using it after 60
Because the trials ran for months, urolithin A is a daily, cumulative supplement rather than something you feel from a single serving. The studied range was 500 to 1,000 mg per day, with 1,000 mg as the ceiling. Our pages on urolithin A dosage and urolithin A for muscle cover the specifics. The supplement works best as a complement to the fundamentals that drive healthy aging: regular resistance training, adequate protein, sleep, and staying active. None of that is optional, and no capsule or gummy replaces it. For men on blood pressure, cardiac, or other prescription medications, a quick check with a doctor or pharmacist before starting is the sensible move.
Frequently asked questions
Is urolithin A actually studied in older people?
Yes. The JAMA Network Open 2022 trial studied older adults specifically and reported muscle endurance improvements over about four months. That age relevance is part of why it draws interest for men over 60.
Will it reverse muscle loss?
No supplement reverses aging, and we would not claim it. The research points to support for muscle endurance and cellular energy processes with consistent use. Building and preserving muscle still depends on resistance training and protein.
What is the right dose?
Human studies used 500 mg and 1,000 mg per day, with 1,000 mg as the studied top. SOMA HEALTH Urolithin A Gummies deliver 1,000 mg in a four-gummy daily serving.
Is it safe for someone my age on medication?
The first-in-human trial reported it was safe and well tolerated up to 1,000 mg per day, but that does not account for your individual medications. Confirm with your doctor or pharmacist before adding it to a prescription regimen.
How long before I might notice anything?
The trials measured changes over roughly four months. Treat it as a long-term daily habit, not a quick fix. See how long urolithin A takes to work.
Can I just eat more pomegranate instead?
Those foods provide the precursors, but only some men have the gut bacteria to convert them efficiently, and that capacity varies with age. A standardized dose removes that guesswork. See foods high in urolithin A.
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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.
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