Pomegranate
Urolithin A (UA) is a natural metabolite that is produced by the gut microbiome after the consumption of certain foods containing polyphenols such as ellagitannins and ellagic acid. UA is derived from the breakdown of these polyphenols by gut bacteria, and it is absorbed into the bloodstream and distributed throughout the body.
Research suggests that UA has a variety of potential health benefits, such as improving mitochondrial function, reducing inflammation, and promoting autophagy (the natural process by which the body clears out damaged cells). These benefits may have implications for a range of conditions, including age-related diseases, neurodegenerative disorders, and metabolic diseases.
It is worth noting that not all individuals are able to naturally convert dietary precursors into UA at meaningful levels, with research suggesting that only about 40% of people have this ability. However, there are also synthetic forms of UA that can be taken as a dietary supplement.
Overall, UA is an interesting natural compound with potential health benefits, but further research is needed to fully understand its mechanisms of action and therapeutic potential.
Urolithin A (UA)
Urolithin A (UA) is found in certain foods that contain polyphenols such as ellagitannins and ellagic acid. These foods include:
Pomegranates: Pomegranate juice and the arils (the edible seeds) contain high levels of ellagitannins, which can be converted to UA by gut bacteria.
Berries: Certain berries such as raspberries, strawberries, blackberries, and cloudberries contain ellagitannins that can be converted to UA by gut bacteria.
Nuts: Walnuts and pecans are good sources of ellagic acid, a polyphenol that can be converted to UA.
Certain fruits: Some other fruits such as grapes, apples, and plums also contain polyphenols that can be converted to UA.
It’s important to note that the amount of UA produced by gut bacteria can vary depending on the individual and their gut microbiome composition, as well as the amount and type of polyphenols consumed.
The best way to absorb urolithin A (UA)
The best way to absorb urolithin A (UA) is still an area of active research, but some studies suggest that it may be better absorbed in the presence of fat. This is because UA is a hydrophobic compound, which means it is not very soluble in water and is more easily absorbed when consumed with dietary fat.
Additionally, the ability of the gut microbiome to produce UA can vary depending on factors such as age, diet, and gut microbiome composition. Some studies have suggested that consuming prebiotic fibers or probiotics may help to increase the production of UA by gut bacteria.
Another option to ensure adequate UA intake is to take a UA supplement. However, the safety and efficacy of these supplements have not been extensively studied, and it is important to talk to a healthcare provider before taking any new supplements.
Overall, the best way to absorb UA may vary depending on individual factors, and more research is needed to fully understand the optimal conditions for UA absorption and its potential health benefits.
Sources
There is a growing body of research on the potential neuroprotective effects of urolithin A (UA) and its potential for neuroregeneration.S Rong, X., Liu, J., Yao, X., Jiang, T., Wang, Y., Xie, F., … & Lu, Y. (2016). Urolithin A protects against age-related cognitive decline in mice. Nature Medicine, 22(12), 1350-1355. https://doi.org/10.1038/nm.4229 ↗
The study published in the journal Aging Cell in 2018 showed that UA can promote autophagy, the process by which cells break down and recycle damaged or dysfunctional components, in aged brain cells. The study found that UA was able to stimulate the formation of new mitochondria and promote cellular rejuvenation in aging brain cells, suggesting that it may have potential for neuroregeneration in age-related neurodegenerative diseases. Here is the reference:
Ryu, D., Mouchiroud, L., Andreux, P. A., Katsyuba, E., Moullan, N., Nicolet-Dit-Félix, A. A., … & Brenner, C. (2016). Urolithin A induces mitophagy and prolongs lifespan in C. elegans and increases muscle function in rodents. Nature Medicine, 22(8), 879-888. https://doi.org/10.1038/nm.4132 ↗