By Shellie L. Rosen, Ph.D., Dipl. O.M. (NCCAOM)®, DOM, L.Ac.
A healthy gut teeming with diverse microbiomes sufficiently breaks down food to produce beneficial metabolites for good health. The good bacteria, or “pro” biotics, eat prebiotic fiber in the gut. Probiotics then convert the prebiotic material into valuable postbiotics, such as Urolithin A (UA), which help support muscle, joint, bone, and brain health. Consider enhancing your UA if your gut lacks sufficient healthy bacteria or bacterial diversity.
Antibiotics, poor diet, alcoholism, smoking, poor sleep, stress, and a sedentary lifestyle can significantly alter gut bacteria. UA develops in the gut when microbiota break down polyphenols (ellagitannins) from food. Due to its impact on cellular health, it has gained attention in longevity research.
Exercise performance research conducted in 2022 by Cell Reports Medicine found that when UA was given to untrained middle-aged adults, they experienced significant improvements in strength and cellular health in the skeletal muscle. Specifically, the study found that UA “enhanced mitochondrial efficiency and reduced inflammation.” Since UA helps remove damaged mitochondria, a process called mitophagy, it cleans up factors leading to inflammation.
Mitochondrial dysfunction is associated with several problematic health conditions. For example, age-related degenerative joint diseases like osteoarthritis harbor damaged mitochondria. The mitochondria accumulate without a process for removal and rejuvenation, causing diseased joint cells to function poorly. Joints become inflamed, painful, and difficult to move. In 2022, the journal Aging Cell found that UA improved mitophagy, energy production, and cellular health, improving mobility and decreasing pain in mice with osteoarthritis. Osteoporosis also benefited from UA supplementation.
Animal models show exciting improvements in Alzheimer’s disease using UA supplementation. By stimulating mitophagy, lysosomal dysfunction in Alzheimer’s disease decreased, leading to “improved learning, memory, and olfactory function” in mice. This research, published in June 2024 by the Journal of the Alzheimer’s Association, offers UA as a potential non-drug supplement to support those struggling with Alzheimer’s disease. Animal studies show similar benefits for Parkinson’s disease.
Urolithin A is produced by gut bacteria from foods containing ellagic acids and ellagitannins, such as pomegranates, which have the highest concentration. Strawberries, raspberries, blackberries, walnuts, pecans, pistachios, and tannic-rich teas and wines can also be food-based resources helpful in producing UA.
If you supplement, rely on a quality source. Most trials present doses of UA supplementation at 250 mg to 1000 mg daily. Whatever way you choose to improve your UA remember that trial results occurred after weeks of supplementation. The transformation at the cellular level takes time. Pack your new year’s charcuterie board with tannic-rich food, pair it with a glass of wine, and feed your gut-based UA process. Abundant blessings to your new year!
