Preventing Mitochondrial Dysfunction with Urolithin A

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Preventing Mitochondrial Dysfunction with Urolithin A


What is Secondary Mitcondrial dysfunction? 


The powerhouse of every cell is mitochondria; it’s a small organelle responsible for producing energy known as ATP. These engines burn fuel (carbohydrate or fat-derived) and provide the trillions of cells in our body with 90 % of their energy. Unfortunately, aging and environmental factors cause our mitochondria to degrade. Age-associated mitochondrial decline leads to a progressive reduction in our metabolism, overall energy levels, resiliency, and muscle function. This type of dysfunction is not primarily mitochondrial dysfunction or mutations in mitochondrial DNA inherited from mothers but has been called secondary dysfunction. Secondary mitochondrial dysfunction results from the influence of poor diet, endocrine-disrupting factors, and reactive oxygen species. Today, we know that a full range of secondary mitochondrial dysfunction leads to the production of harmful chemicals, insufficient energy supply, and decreased cellular health. 


What is Mitophagy?


In young, healthy cells, mitochondria renew themselves to prevent dysfunction. The renewal process is a three-stage process. Dysfunctional cells are broken down, and damaged pieces are removed in the first stage called Fission. Mitophagy is the selective degradation of mitochondria by autophagy. It is a quality control process, selectively removing damaged and dysfunctional mitochondria and recycling the parts to make way for fresh new mitochondria. Urolithin A has been shown to trigger this natural process of mitochondrial renewal, defending against the sources of secondary mitochondrial dysfunction. Lastly; biogenesis occurs when new healthy mitochondria are regenerated by our cells and then fused with existing healthy ones.


What are Urolithins?


Urolithins are postbiotics, a class of nutrients produced by your body when gut bacteria ferment polyphenols like ellagic acid and ellagitannins. Urolithins are compounds in human tissues that support mitophagy. Data suggests, however, that only 40% of the American population has the microbes to produce Urolithin A if given the right diet. Further, a study of 100 volunteers in Chicago showed only 12 had detectable levels of Urolithin A, which suggests we need a better source of Urolithin A if we hope to receive its health benefits.


What are the Benefits of Urolithin A?


Urolithin A and urolithin B are well known in humans, with 300 pre-clinical and clinical studies exploring the potential benefits of Urolithin A alone. A randomized placebo-controlled clinical trial published in January 2022 in JAMA concluded that after two months, participants who received a daily 1000mg dose of Mitopure (Urolithin A) significantly improved hand and leg muscle endurance after two months, compared with participants in the placebo group.
A decade of collaborative research between Timeline Nutrition and the Swiss Federal Institute of Technology has shown the efficacy of Urolithin A to support mitochondrial health. Significant cell, animal, and human data support the idea that urolithin A increases mitophagy. but samplings suggest only half of the American population has the microbes to produce it. 


How to consume enough Urolithin A?


The precursors of Urolithin A are found in  the following foods:


  • Fruits: pomegranate, strawberries, blackberries, camu-camu

  • Nuts: walnuts, chestnuts, pistachios, pecans

  • Drinks: brewed tea

Urolithin A Nutrient – Mitopure Berry Powder

Mitopure is a highly pure form of Urolithin A created by  Timeline Nutrition, a Swiss life science company. It provides a therapeutic 500 mg of Urolithin A in every serving, regardless of your body’s ability to produce it from diet., This is  6x more Urolithin A than typically found from diet alone. Certified NSF for Sport, this product has been used in research studies to access mitochondrial benefits. 

*My friends at Timeline Nutrition are offering a special discount to my community, use code Kelly to get 10% off any plan. I love the Berry Powder; they have two other great products that boost cellular energy too. Visit to learn more.

Urolithin A+ #Fab4Smoothie

  • 1 serving of vanilla protein 

  • 1 packet of Mitopure Berry Powder*

  • 1 tbsp chia 

  • ½ cup of frozen blackberries 

  • 1 cup of spinach 

  • 2 tbsp walnuts 

  • 1.5 cups of filtered water


Add all ingredients to a high-speed blender, blend, and enjoy!