Urolithin A and muscle

What 5 graded rows on urolithin a agree on for muscle, and where they differ. Counted side by side, never averaged.

Consensus finder Rows from the Urolithin A page, reviewed Oct 21, 2026 How it decides

What the rows agree on

Each block and row is one graded row from the Urolithin A page, with its PubMed record.

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Urolithin A and muscle

5 rows · 452 people

Split. 2 rows found an improvement, 2 found no difference and 1 had mixed results.

No difference or mixed

Improved

Each block is one evidence row, sized by how many people it enrolled, with its grade inside. Outlined: mixed results.

Grade C× 4
Grade D× 1

Rows: 5
Trials: 5; At least: a review without a trial count
People: 452; Pooled reviews may count some twice

Where they differ

From the rows

Study designHow longWho was studiedWhen published

The best-graded row, grade C, is a meta-analysis of 236 people (2026) and found no difference.

Only the 2 rows that found no difference include pooled reviews of several trials (1 of 2); the 2 rows that found an improvement are single studies.

The 2 rows that found an improvement ran longer (4 months) than the 2 rows that found no difference (4 weeks).

Only the 2 rows that found an improvement name women and older adults in their population. Only the 2 rows that found no difference name men and athletes or trained people in their population.

The 2 rows that found no difference are newer (2025 to 2026) than the 2 rows that found an improvement (2022).

1 row with mixed results is left out of this comparison.

The rows

2 improved · 2 no difference · 1 mixed

Grade CMuscle strength and endurance in middle-aged adults · Improved
RCT · n 88 · 2022 · Untrained, overweight adults aged 40–64
500 or 1,000 mg/day · 4 months
Leg muscle strength improved about 12% vs placebo; peak VO2 and 6-minute walk improved, CRP fell. Peak power output, the primary endpoint, did not improve significantly.
Row on the Urolithin A page · PubMed 35584623 (opens PubMed)
Grade CMuscle endurance in older adults · Improved
RCT · n 66 · 2022 · Adults aged 65–90 in Seattle, mostly women
1,000 mg/day · 4 months
Hand and leg muscle endurance (contractions to fatigue) improved more than placebo at 2 months; CRP, acylcarnitines and ceramides fell. The primary endpoints, 6-minute walk distance and maximal muscle ATP production, did not differ from placebo.
Row on the Urolithin A page · PubMed 35050355 (opens PubMed)
Grade C6-minute walk distance (pooled) and other muscle outcomes · No difference
Meta-analysis · n 236 · 2026 · Adults in 5 placebo-controlled urolithin A trials
500–1,000 mg/day · 4 weeks to 4 months
Only the 6-minute walk could be pooled (2 trials): +17.03 m (95% CI −5.33 to 39.40 m), not significant, low GRADE certainty. Strength, endurance and mitochondrial markers were too varied to pool and were judged exploratory.
Row on the Urolithin A page · PubMed 42559151 (opens PubMed)
Grade CRunning performance and recovery · No difference
RCT · n 42 · 2025 · Highly trained male distance runners at an altitude camp
1,000 mg/day · 4 weeks
3,000 m time trial did not improve vs placebo. Perceived exertion and post-exercise creatine kinase (a muscle-damage marker) were lower with urolithin A.
Row on the Urolithin A page · PubMed 40839339 (opens PubMed)
Grade DStrength and repetitions in trained men · Mixed
RCT · n 20 · 2024 · Resistance-trained male athletes
1,000 mg/day · 8 weeks
Isometric strength and repetitions to failure improved vs placebo; 1-rep max bench and squat did not differ significantly.
Row on the Urolithin A page · PubMed 39487653 (opens PubMed)

Read onRead the full evidenceThe full evidence chapter on its page, with every outcome and its sources.