How Urolithin A Supports Mitochondrial Health

The next question was submitted by Ruth. Ruth says, “For Mitopure, do you cycle on and off, or can you take it continuously? Do you take it with food?”

For those of you who don't know what Mitopure is, it is a source of urolithin A. Urolithin A is a gut-derived compound that is made from a specific type of polyphenol, ellagitannin. That polyphenol is predominantly found in pomegranate, which would be the number one highest source of it. Walnuts also have some ellagitannins. The problem is that only about 50 percent of the population has enough of the bacteria that ferment the ellagitannin polyphenol and convert it into urolithin A. It's kind of a coin toss whether you're going to make this beneficial compound from eating pomegranate, for example.

Urolithin A is a pretty powerful signaling molecule. It's able to activate a process inside your cells called mitophagy, which is similar to autophagy. Autophagy clears out the gunk inside your cells. It cleans out the trash and keeps them youthful. Mitophagy cleans up the mitochondria within your cells. Mitochondria are the major energy-producing organelles. They're your source of energy. You need them for everything. Anything that can clean up damaged pieces of mitochondria or whole damaged mitochondria can have a rejuvenating effect.

Urolithin A can stimulate that process. It's been shown in animal studies and clinical studies. Clinical studies have examined biomarkers that indicate mitophagy is happening. They have also examined clinical endpoints, including exercise performance, VO2 max, muscular hypertrophy, and rejuvenating the immune system by delaying immunosenescence. With inflammaging, immune cells don't work as well with age because of a variety of inflammatory processes. These outcomes have been studied with urolithin A supplementation. One of the best sources of urolithin A, and the one used in most of these trials, is Mitopure.

Now you understand why I'm supplementing with Mitopure. The question is whether I supplement continuously or cycle it, and whether I take it on an empty stomach or with food. I supplement with it continuously, every day. I see no reason why you would have to cycle it. This isn't deactivating or downregulating any endogenous pathways in our body. This is a signaling molecule that activates an important rejuvenation process inside cells by rejuvenating the mitochondria.

When you combine this mitophagy process with exercise, particularly vigorous high-intensity interval training, you also increase the growth of new mitochondria. You have this important cellular rejuvenation process by getting rid of damaged pieces of mitochondria and whole damaged mitochondria, then coupling that with making new mitochondria. I take it continuously.

You can take anywhere from 500 to 1,000 milligrams a day. If you're taking 500 milligrams, that would be one gel cap. I take it with food because it increases bioavailability, so you get more bang for your buck. If you don't take it with food, it doesn't seem to upset people's stomachs, but you take a small hit on bioavailability. I recommend taking it with food.

I have no association or affiliation with the Mitopure company. I like the supplement and the evidence behind it. Studies suggest that it can improve cellular rejuvenation with respect to mitochondrial function and health. Anything that rejuvenates mitochondria and improves mitochondrial function could affect a broad range of things, including neuronal health, fertility, and immune health. Not all these endpoints have been studied. But when you affect something as basic as mitochondrial health, you're talking about potentially broad effects on aging.

Let's take a look at the live chat. Joe is asking, “Mitopure plus ubiquinol plus PQQ: are they redundant or synergistic?” Joe, I also take ubiquinol and Mitopure. I no longer take PQQ, but I still think it's great. I think combining them might be useful. It's just a matter of how many pills you can take.

David is talking about the cost of vitamins. Unfortunately, they do add up. But I can't emphasize how often I've seen improvements in a variety of biomarkers in people after simply adding important vitamins. There are also randomized controlled trials on them. I think it's one of the easiest things that can be done to improve health.

For the dose range, I mentioned 500 to 1,000 milligrams of Mitopure, which is urolithin A. Five hundred milligrams would be one gel cap, and 1,000 milligrams would be two. I recommend splitting them up by taking one with breakfast and one with dinner. It is costly. If you're on a budget, I think 500 milligrams is good enough.

The most recent study in older adults that examined rejuvenating the immune system used the higher 1,000-milligram dose. There have also been studies showing performance and mitophagy benefits at 500 milligrams a day. If you're taking that dose, I think it is beneficial. Some days I take 500 milligrams. Some days I take 1,000. It's just a matter of time.