If you have ever felt like your energy is not matching your intent, there is a good chance your mitochondria are part of the story. Mitochondria are the tiny energy engines inside your cells that help convert fuel into usable energy. They also play a role in how well you adapt to stress, recover from training, and maintain muscle as you age.
Timeline Nutrition’s Mitopure is built around one compound: urolithin A. Mitopure is their branded, standardized form of urolithin A, offered in a few different product formats depending on how you prefer to take it.
And yes, you will see big claims online. So let’s slow down and look at what urolithin A is, what makes it interesting biologically, and what human research has found so far.
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What is urolithin A
Urolithin A is a compound your body can produce when certain gut microbes transform ellagitannins and ellagic acid found in foods like pomegranates, walnuts, and some berries. Here is the catch: not everyone produces meaningful urolithin A from food, because microbiomes are different. This is one reason supplementation exists: it provides a consistent dose instead of relying on gut conversion.
The core mechanism: mitophagy, aka mitochondrial cleanup
The main reason urolithin A has gained attention is its relationship with mitophagy.
Mitophagy is a quality control process where the body identifies older or damaged mitochondria and clears them out so healthier mitochondria can take their place. When this cleanup is sluggish, mitochondria can become less efficient, and you can feel it as lower energy, slower recovery, and reduced muscle performance over time.
A 2023 scientific review focused on urolithin A and muscle aging describes urolithin A as a “postbiotic” that has shown the ability to promote mitophagy and support mitochondrial function across different models, including multiple human studies.
That is the science target: not a stimulant effect, but a cellular renewal pathway.
What human clinical research has found
The strongest data to pay attention to is human, randomized, placebo-controlled research.
One widely cited human clinical trial published in 2022 reported that urolithin A supplementation improved measures of muscle strength and exercise performance, alongside changes in mitochondrial biomarkers in middle-aged adults.
Zooming out, a 2024 systematic review that looked at urolithin A as a “geroprotective” candidate in humans found signals worth noting: improvements in inflammation-related markers and upregulation of certain mitochondrial and autophagy-related genes in the studies reviewed. It also clearly states that more research is needed to fully map long-term outcomes, which is the honest and responsible position.
You will also see ongoing and planned trials, including registrations explicitly studying Mitopure and muscle strength outcomes.
So the fair takeaway is:
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The mechanism makes biological sense.
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Human trials show promising improvements in muscle-related outcomes and mitochondrial markers.
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This is an active research area, not a finished story.
Safety: what we know so far
Safety matters, especially for something people may take daily for months.
A 2017 human safety study reported a favorable safety profile for urolithin A, with no serious or product-related adverse effects recorded in that trial and no clinically significant changes in standard safety labs and measurements.
There is also preclinical safety work in the scientific literature reporting no observed adverse effects in 28-day and 90-day oral studies in animals at tested doses.
More recently, peer-reviewed work continues to track tolerability and adverse events in urolithin A studies, generally reporting it as well-tolerated in the studied contexts.
If you are pregnant, nursing, have a medical condition, or take medications, treat this like any serious supplement: loop in your clinician.
Mitopure products: what they are and how people usually choose
Timeline sells Mitopure in multiple formats. The core ingredient is the same, the experience is different.
Softgels
Simple, travel-friendly, no mixing. Timeline’s product page notes a commonly referenced clinical trial-based recommendation of 500 mg daily for a minimum of 4 months for mitochondrial health and muscle function.
Powder
Same idea, but useful if you prefer adding it to a routine like smoothies or water. The powder page also references the same 500 mg per day, 4-month minimum guidance.
Gummies
Easier for consistency if pills are not your thing. The tradeoff is typically taste and convenience versus the minimalism of softgels.
A practical way to decide is to ask: What will you actually do consistently for four months?
Because with cellular support, consistency beats intensity.
The bottom line
Mitopure is essentially a precision dose of urolithin A, designed to support mitochondrial quality control through mitophagy. Human trials and reviews suggest benefits in muscle performance and mitochondrial-related biomarkers, with a generally favorable safety profile in studied populations.
And from the Wellness and Wisdom lens, I care about solutions that honor both science and lived experience, with no weird hype. That is how we serve our people.
Get 30% off Timeline Nutrition’s Mitopure with code JOSH at https://joshtrent.com/timelinenutrition
