Urolithin A for Mitochondrial Health, Autophagy, and More: Is it worth it? [Study 230-234]

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References (Copy & Paste DOI into Search Engine)
[1] doi:10.1016/j.molmed.2021.04.009
[2] doi:10.1111/acel.13662 (Study 230)
[3] doi:10.1038/s42255-019-0073-4 (Study 231)
[4] doi:10.1016/j.xcrm.2022.100633 (Study 232)
[5] doi:10.1001/jamanetworkopen.2021.44279 (Study 233)
MitoTracker Image: Olympus Life Sciences
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#UrolithinA #healthsupplements #microbiome

[@michealcherrington6531]

I believe the quote is; " To supplement, or not to suppliment: that is the question: Whether 'tis nobler in the mitochondria to suffer The stings and boreholes of tissue sample, Or to take articles for a sea of metastudy, And by opposing end them? To autophagy Far more and by genetics to say we mend them The consummation of the thousand senescents That flesh is heir to, 'tis a consummation Devoutly to be wish'd

Timeline's Mitopure seems to be the leader in this product group. Nice to see them continuously test and publish literature on UA as a whole.

[@cryptomofo6619]

Thanks Nic, I love learning about stuff I had no idea even existed 😅. I found you by researching supplements but learning so much more. Subscribed!

[@Physionic]

Honestly, I didn't know it existed either until the Physionic community brought it to my attention, so all credit goes to them.

[@badgernbuster]

I have been taking it for a year and had a huge increase in my aerobic capacity this summer. I am age 61 and was able to maintain a heart rate of 160 for nearly 20 minutes on one bike ride. Of course I take other supplements for my mitochondria and am on time restricted eating/low carb diet so hard to tell what had the greatest affect, maybe the combo of all of them.

[@badgernbuster]

FYI, this was my second year on the low carb diet with supplements and I keep myself in good shape. I have use an App Stava for the last five years to record all my rides and it keeps all the data so when this late summer/fall you see several minute drops in a time trial (riding as fast as you can on same route on same bike) instead of seconds, you know something has changed.

[@helenahandkart1857]

Great results! Thank for sharing. What are your other mitochondria support supplements, please?

[@badgernbuster]

@@helenahandkart1857 I use a lot of products from Life Extension: for mitochondria, PPQ, Super CoQ10, NAD+

[@ManageDeMaia]

It will make sense that the more one consumes ellagitannins and ellagic acids the more the ability to convert them to Urolithin A us created by the body.

[@ArgosySpecOps]

That only holds true for 40% of the population that has the appropriate gut bacteria for this conversion process.

[@ambercook6775]

Disappointed. I have this supplement. But if it doesn't work then I get to save $$ and thats never bad. Many thanks for the analysis.

[@joebartles3986]

I was under the impression that Urolithin A was helpful for older, sedentary people and not for heathy, active people.

[@txwombat7826]

interesting -so how do we tell if our body is able to produce it since 40% of the population can as well as what is the average amount produced daily as the tests were using 500 and 1mg

[@erwinrogers9470]

Great information👍

[@johnneiberger7311]

I took this supplement for a couple of months and noticed zero effects, positive or negative. I decided it was expensive placebo, or at least not worth the cost.

[@gabitsu-ftw3871]

I guess it also depends what kind of life you're living, how you're eating etc. It won't do miracles if you're eating lots of fast food for example

[@reinerheiner1148]

Couldn't the effect be small because part of the participants produced urothlin a while others did not? It might be worth havig a study with 4 groups: placebo and intervention for each a urothlin producing and a not urothlin a producing group, where the intervention group supplements. Also, I wonder if the dosage needs to be higher in all studies to see an effect, but I am not sure how practical that would be (because at some point the concentrationt in cells probably cannot be reached by oral supplementation, but I have absolutely no idea what that dosage cutoff is). But so far, the cell studies are not very encouraging, as you said.

[@roqclimber]

"Trigger Warning: I'm going to get pretty Critical of these studies." Oh nooooo. Where's my Teddy Bear. I need Teddy!

[@Physionic]

Did you get Teddy?

[@mikerhodes9198]

At around 9:30 point you show two charts. One for hamstring muscle strength and the other leg flexion. If these are two different charts why do the data points look identical?

[@Physionic]

That’s an excellent observation, Mike. I just checked, and the data is identical for both. I’m not sure if this is a misprint or an unlikely coincidence.

[@astrol4b]

Please please please dwelve more on joint health have pity on us "old" folks

[@erwinrogers9470]

Love it🔥👏

[@ZappyOh]

I really like you took my advice ... making Batman'esk callouts to underline your points :D Or, I think it was my input that made a difference. Or maybe not. Who cares. I like it :)

[@chrispompano]

So I sit here broken Hearted,... just paid for expensive Mitopure UrolithninA, but only Farted! LoL. I was hoping it was an overall miracle cure for everything for my busted down body like Chronic Fatigue Syndrome & Fibromyalgia. I just should've bought Skittles!

[@HRVHackers]

Try NAD infusions

[@chrispompano]

​@@HRVHackers NAD Infusions? (I had to edit from below.... Thought you meant NAC....ironically, I've had the Life Extension brand of NAD+ sitting among my supplements collection for a year before yet true it as I wanted to keep researching & get blood workup. It has an interesting formula I just again looked at exp. bottle!!!!!! LoL....they use True Niagen ) I know some about NAC, didn't know it was available for infusion outside an E.R. clinical setting for Tylenol poisoning. I came across a different form of NAC ,called Augmented NAC made in Switzerland which is I guess ionized & far more powerful. They have set up some kind of advocacy campaign called "zero spike Project", so I just don't know what to make about all this & sudden invention of Augmented NAC! It is directed to Long Covid & Covid infections. Been emailing back & forth with them to see if it could help ME/CFS EBV & if they have any studies, but nothing other than Dr's reports it helps to fully or partially resolve. Saw a vid or comment about this Augmented NAC few weeks ago, so they have a US distributor & will just try it. I've been taking Life Extension NAC 2 weeks now 600mg 2x daily & nothing yet. I saw "HIS" vid on spike protein protocol for NAC, Nattokinase, Bromelain, & doing the same also. I'd like to say I have "The Original Covid" of 18 yrs that started from noxious sewer gas poisoning from major sewer vent risers that collapsed behind our kitchen / bathroom walls in a plumbing chase way in my 28 story hi-rise here in Fl. Not only were we exposed to years of VOC H2S/SO2 , but serious viral, bacterial, & fungal load in this gas.....very similar to that hi-rise in Beijing with sewer plumbing problems that speaks SARS through the building many years back!!!!! Seems f'n hopeless. Maybe we can get him to do a vid about this Augmented NAC to help others then buy stock in the company! LoL.🤕🤔

[@shinn-tyanwu4155]

Great 😊

[@CD-gh1uf]

This dude's KZbin channel is an example of how the internet can be badass

[@markbeiser]

The real question is if it is worth $100 per month at 1000mg per day for the small positive effect? I'm on my 4th month, have 2 more months supply, don't plan on buying more unless the price goes way down and a better study or 3 are published.

[@vicz8899]

Double the dose and see if you notice a benefit. What do you have to lose other than running out of a sup that doesn't do much earlier?

[@samuelbrainsample]

I took UA for several months and by the de-facto brand. I noticed nothing obvious. Add to that it's eye-wateringly expensive, so I eventually ditched it. I'm 56, FWIW.

[@asdf8asdf8asdf8asdf]

Exactly my experience. Identically.

[@zebo11]

Same here--didn't really notice anything, and at $3/day, just too much

[@ctguitarguy8510]

I get mine for a fraction of the price and at a much more therapeutic dosage by buying directly from their suppliers in bulk.

[@tylerlink]

@@ctguitarguy8510Where can I find this?

[@TomFoolery9001]

@@ctguitarguy8510 That would be a lot more helpful if you provided more information.

[@alexbohrer2095]

So the bottom line after receiving two bottles of Uraliathin A today, is that there is a high probability I just wasted a bunch of money and those claiming great results are likely experiencing the placebo effect. I'm 65 and I had my hopes up that I could still build muscle on a caloric deficit as another KZbin video claims.

[@diamond_s]

pomegranates are said to unclog arteries, and it may be through urolithin a. It has also lengthened some animals lifespan by nearly 50%, which I find interesting. Personally after taking it I feel notably more energy, seems like coffee on steroids.

[@nimblegoat]

I like pomegranates - but most of year not available and can be expensive in my country - dentition of slow eating - up there with tumeric for staining ability on clothes - but will pay even a bit more now - heard when i was a backpacker , the seeds and papaya seeds were a stomach cleansers if you ate and ground them up with your teeth

[@felrau1]

Do you have a brand you like?

[@diamond_s]

@@felrau1 I like mitopure and doublewood

[@bernardhurley6685]

Since urolithin A is produced by the gut microbiome, it would be interesting to know what specific bacteria/archaea manufacture it. Could supplementation with these microorganisms have any effect on its production in the gut?

[@mav2knight]

Streptococcus thermophilus FUA329 and Bifidobacterium pseudocatenulatum INIA P81. Good luck with that...Google them if you want more info. I think the first one occurred only in isolated breast milk.

[@jamesherried9269]

Bacillus coagulans is one of the bacteria that makes Urolithin A from ellagitannins and ellagic acid.

[@ArgosySpecOps]

Look up Bifidobacterium pseudocatenulatum INIA P815. I have not found any probiotic products that offer this strain, but if you do let us know please.

[@bernardhurley6685]

@@ArgosySpecOps Thanks, I will.

[@longyang888]

Akkermansia Muciniphila?

[@magdajablonowska2792]

I was actually waiting for this information from you. Thank you Nic

[@Physionic]

happy to help!

[@MorrisLess]

This is fascinating. I wonder, however, if there's a way to determine whether someone is among the select minority that can endogenously produce urolithin A.

[@AJKessler1119]

Gabrielle lyon’s recent podcast covers this. There is now a blood test.

[@arizonanative7409]

“Much more complexity to the whole thing….” That’s why I am here, as most of us have no medical background. Thank you for these videos!

[@mitchellgould2053]

Great video. I’ve been pretty skeptical of urolithin A for some time now. It’s a pretty expensive supplement for something that may have a slight effect. Though they are not available to the public yet(legally anyway), there seems to be a lot more promise for mitochondrial peptides going down this road.

[@2010RSHACKS]

Do the studies remove people capable of producing it naturally? Wouldn’t that make the results seem much less significant due to people already having the benefits

[@Physionic]

Great question and great point. I don’t think they did here, which could speak to your point, I agree.

[@grmalinda6251]

Too much for me. I only know i bite my tongue upon sleeping unless i eat walnuts or pomegranates. Go figure

[@rickt10]

A statistically significant change does not necessarily impy a change that will be significant.

[@desireisfundamental]

Really interesting studies. I think I get why most centenarians always have beans in their diet.

[@redberries8039]

How do we develop a microbiombe for uA production?

[@hoffmancapote]

Thanks Nic great video. Could you do a video on DHEA, if you have already made one could you give the URL

[@homesignup]

This is a great evaluation and glad you also agree the benefits are somewhat small according to various studies. For max VO2, all you need to do is SIT (sprint interval training) which is more intense than HIIT but much shorter. That has been evaluated in studies to increase your VO2 to max

[@bigthunder7002]

Very interesting. I like doing hill sprints and every time I have incorporated it in my routine I notice massive health effects. Also, it has been shown that interval sprinting (HIIT) showed an increase in growth hormone production by a massive amount for the following 48 hours. Good stuff.

[@paulelliott9487]

Has anyone tried transplanting the bacteria that produce Urolithin A from those who have them to those who do not? Do bacteria so transplanted survive?

[@easyacademy8110]

Too scientific explanation with terminologies that I think common people like me find it difficult to understand.:(

[@kurtniznik8116]

Did the studies control for which individuals can make their own Urolithin A and which can't? Because that could have a huge impact on the detectability and magnitude of an effect if one assumes that there is a ceiling on effects with increasing levels of Urolithin A.

[@mikeward9870]

Nope. My first question is, how to develop my microbiome to do so.

[@tiptapkey]

Yesssss! I've been wanting this.

[@paulchapman411]

Berberine is an gluconeogenesis inhibitor. Can be hazardous on a very low carb ketogenic diet

[@HillLeeHill]

Would it be conceivable to seed the gut with the microbes needed to produce Urolithin A and then feed the those microbes to keep them?!?

[@nimblegoat]

Maybe I missed it - but surely these studies should only be for the 60% who do not have it - also we have seen before duration is important. To my first point if your body has the gene to express it - you probably will not gain much , if at all

[@laurafuller8528]

At 53, the most amazing supplement I’ve taken lately is pregnenolone. For me, it does ALL the list of things it is touted for. I added creatine a week ago, and haven’t felt this great in years.

[@davidvalens3337]

what else would you take? i think preg could be awesome as well

[@felrau1]

Do you have a brand you like? I want to try it.

[@UltimateBody]

What about Urolithin A for brain health? It is also interesting to look into pomegranate as high levels of gallic and ellagic acid.

[@Physionic]

No human studies to date.

[@JacobProbasco]

Would love some playlists with each of these body-systems featured “Neurology”, “gut health”, “telomere activity” Thanks for your videos

[@rogercroft3218]

I assume that most (all?) of these studies looked at effects in healthy adults in the rough age range 20-40. It would be interesting to see the results of studies (if they get carried out) done on older groups and separately on the sexes.

[@CraigHocker]

First study he discusses is just in vitro and animal model, but it is osteoarthritis. (and the review he didn't discuss but is listed in his description talks about aging animal models) Second he describes is mentioned to be elderly individuals (exact age requires getting past the paywall). For the 3rd study, "The average age of participants in the different groups was similar: 51.03 ± 7.16 years in UA 500 mg group versus 52.07 ± 5.56 years in UA 1,000 mg group versus 54.38 ± 6.48 years in the placebo group." For the 4th study he mentions, "double-blind, placebo-controlled randomized clinical trial in adults aged 65 to 90 years was conducted at a medical center and a cancer research center in Seattle, Washington, from March 1, 2018, to July 30, 2020." So NONE of these studies was on young adults. The shoots down any idea that you might have that the poor results of this supplementation might be due to youth.

[@peterz53]

Thanks. Given that mitochondria turnover about every 10 days (per Bing Ai), and assuming that older mitochondria have compromised function and are more subject to clearance by fasting, maybe a once per week (or every 2 weeks) fast might ramp up natural mitophagy and result in an average population of mitochondria which are a bit "younger." The fast could just be a combination of TRE and low calorie for a day or two which would have many other positive effects.

[@teddybearroosevelt1847]

What benefits does taking this in pill form have over the food sources that provide your body with this chemical?

[@osamaabdelfattah5469]

Thanks for your efforts. What about side effects ? No one takes about the side effects but only the benefits. I was eating a tons of polyphenols supplements but then my blood pressure started to rise after doing some research I was shocked to find out that polyphenols increase homocysteine levels!

[@ChristinaSetiawan]

Isnt it supposed to lower the level?

[@jedwards1792]

The Whole Human - that’ll be my new band’s name.

[@squashduos1258]

The only critical comment I have is it is not pronounced “uro-lie-thin A” it is pronounced like lithium “uroli-thin A”…otherwise your good ;-)

[@donwinston]

Shakespeare actually said that? Or did you make it up? Either way - very cool. (for a science major)

[@pietercastelein2568]

I found out years ago that eating pomegranate makes me feel a lot better the next day. Since then I eat regularly pomegranate. Last year I read UA and Akkermansia and it all made sense to me. I doubt the expensive UA supplements work as good. UA created in the body as postbiotic can work much better then taking UA directly.

[@reinerheiner1148]

... If your microbiome can make it, which is not a given, as 60% do not seem to have this ability. Which is the majority.

[@godofthecorn3011]

Hey there! I have an autoimmune disease (Crohn’s) I’m wondering if you might consider covering research that has been done into reducing inflammation in such cases. It’s concerning to me that inflammation markers track with age, making me “older” in that aspect. Thanks so much for all your hard work :)

[@randallhesse5011]

For Crohn's, look into the herb Cats Claw

[@sethu8800]

​@@randallhesse5011 Does it reverse aging?

[@randallhesse5011]

@@sethu8800 some sources say that it fits into this classification. I don't know. some sources say.

[@CraigHocker]

The first 3 studies you mention after the review, it's really worth reviewing the Conflict of Interests statements. All the more notable just how unimpressive these results or lack of results are. I found the graphical abstract of Study 232 particularly amusing in it's claims given the data.

[@traceler]

What is the next link video that he point to in the video? I do not allow pop ups in my videos , so I do not see embedded squares ant the like in the video.

[@HSLSFirst]

I will still only rely on healthy diet and a lot of exercise (my only supplement)

[@lmenascojr]

What about mitochondrial health in the brain?

[@CompSource]

Can find the video you point to at the end?

[@jeannegarrity5829]

Interested in this, since I did take Urolithin A after recovering from sepsis. Also, I am 71. I felt like it helped. Are there any studies on the elderly using this, rather than healthy young people? Is it possible that for someone like me it's worth it. Also, I love the humor!

[@dinapawlow1622]

❤ for a logarithm

[@lubnaahmed1299]

❤❤❤

[@jawi499]

Please consider doing a video on studies that used a new creative technique and what that technique was.

[@Physionic]

I don't understand?

[@theshadow8008]

Fifth..

[@projimbo]

Thanks again for a great analysis

[@MitoMoe]

Could you not make video where you anaylze Supplements that really triggering Mitophagy. It would be such an help!!!!

[@scottmcdonald5237]

😮

[@mryonan5865]

Just eat pomegranate

[@Physionic]

Fewer than half can convert it to UA

[@mryonan5865]

@@Physionic could it be genetics? Sounds like with pomegranate, walnut, and almond being found in many native areas of west Asia like Turkey for example where these trees are found together. Makes me wonder if these people living in this region covert this better? Sometime they say it’s good to eat what your ancestors ate that are healthy whole food mainly found within their environment. Makes me wonder?

[@philmartz]

Small correction on pronunciation of urolithin. The correct pronunciation of "urolithin" is typically as follows: YUR-o-LITH-in In this pronunciation guide: "YUR" rhymes with "fur" or "blur." "o" is pronounced as the short vowel sound, similar to the "o" in "dog." "LITH" is pronounced with a short "i" sound, similar to "lith" in "lithium." "in" is pronounced as "in" in "bin" or "sin." So, altogether, it's "YUR-o-LITH-in."

[@smartturkey123]

What supplements are better?

[@J-rex980]

Sprint

[@marynoonan6111]

Who cares; hahaha.😂