Your gut is more than a digestion machine — it is also a biochemical factory. One of its most fascinating jobs is turning plant compounds into metabolites that support your cells. Urolithin A is one such metabolite, produced when specific gut microbes transform ellagitannins from foods like pomegranate, walnuts, and certain berries. The big question is whether your microbiome can make enough of it naturally to deliver benefits for energy, endurance, and healthy aging.
How the Gut Produces Urolithin A
Ellagitannins and ellagic acid are polyphenols abundant in pomegranate peel, arils, walnuts, and raspberries. Once ingested, they travel to the colon, where bacteria convert them into intermediate metabolites and eventually into Urolithin A. Unlike compounds such as vitamin C that you can get directly from food, Urolithin A is never present in the raw fruit — it exists only if your gut microbes can make it.
Scientists have described urolithin metabotypes to capture this variability:
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UM-A: Strong producers of Urolithin A.
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UM-B: Producers of Urolithin A plus Urolithin B or isourolithin A.
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UM-0: Non-producers who make little to none.
Research in Molecular Nutrition & Food Research and Nutrients shows that as many as 40 percent of people fall into the UM-0 category, meaning they cannot make Urolithin A even if they eat ellagitannin-rich foods.
Why Some People Struggle to Produce Enough
Several factors influence whether your microbiome can make Urolithin A:
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Bacterial composition: Only certain bacterial strains carry the enzymes required for the transformation. If you do not harbor these strains, you will not produce Urolithin A.
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Antibiotic history: Repeated courses of antibiotics can reduce microbial diversity and impair conversion.
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Age: Studies show that older adults often have reduced microbial diversity, which can limit production.
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Diet: Fiber intake and dietary patterns shape microbial communities that influence urolithin metabolism.
Even among those who can produce Urolithin A, the amount varies widely. One person may generate a robust plasma level after eating pomegranate, while another may show almost none.
How Much is Enough?
Clinical trials suggest that consistent exposure over weeks to months is necessary for measurable benefits. In a 2019 Nature Metabolism study, older adults who took standardized Urolithin A at 500–1000 mg daily for four weeks showed mitochondrial gene activation and improved metabolic signatures. In 2022, a JAMA Network Open study found that four months of Urolithin A supplementation improved muscle endurance in older adults. Importantly, these trials used direct supplementation because food-based intake alone could not guarantee reliable circulating levels across participants.
Can Diet Alone Get You There?
Foods like pomegranate and walnuts still matter for health. They provide fiber, antioxidants, and broad-spectrum polyphenols. If you are a UM-A producer, you may naturally generate Urolithin A from these foods. But if you are UM-0, you could eat pomegranate daily and still produce little to none. Even among UM-A individuals, levels can fluctuate depending on overall diet and gut ecology.
This explains why supplementation has become a focus. In a 2022 European Journal of Clinical Nutrition study, researchers compared Urolithin A supplementation with pomegranate juice. Supplementation produced six times higher circulating Urolithin A and delivered consistent exposure across the group, while juice only raised levels in about 40 percent of participants.
Practical Takeaways
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Know the limits of your microbiome: Not everyone can make Urolithin A from food.
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Support your gut: A diverse, fiber-rich diet improves the chance of harboring the right microbes.
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Combine strategies: Whole foods nourish your body and gut, while supplementation ensures reliable Urolithin A exposure.
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Think in months: The strongest benefits are observed after 8 to 16 weeks of steady intake.
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Work with a professional: A clinician can help you decide if supplementation is right for you, especially if you manage chronic conditions.
Supporting Mitochondria with BioLithin
BioLithin was designed with microbiome variability in mind. It combines Urolithin A, Urolithin B, and taurine, sourcing the urolithins from pomegranate peel — the richest part of the fruit in ellagitannins. By delivering Urolithin A directly, BioLithin bypasses the uncertainty of natural conversion and ensures consistent support for mitochondrial quality control, muscle health, and healthy aging.
Key Takeaway
Your microbiome determines how much Urolithin A you make, and up to 40 percent of people may produce little to none naturally. While whole foods like pomegranate remain valuable, supplementation ensures reliable exposure and is the basis for the clinical studies that show benefits for endurance, mitochondrial biomarkers, and recovery. For most people, the best strategy is a combination of a polyphenol-rich diet and a consistent Urolithin A supplement.
This content is for informational purposes only and not a substitute for professional medical advice. Individual responses vary, and research is ongoing. Always consult a healthcare professional before starting a new supplement regimen.
