Urolithin A Dosage: How Much to Take Based on Clinical Protocols

500mg to 1000mg of Mitopure (Timeline's patented Urolithin A) daily, taken consistently for a minimum of four months. Published human trials have tested both doses — 500mg daily for general cellular health and muscle strength, and 1000mg daily for muscle endurance and athletic performance. Both doses were safe and well-tolerated with no serious adverse events in the trials that tested them. Timeline recommends 500mg daily as the standard dose. The maximum recommended dose is 1000mg per day. Dosage should be discussed with a healthcare provider, particularly for individuals on medication or with pre-existing conditions.

What Dose Do Clinical Trials Use?

Mitopure (Urolithin A) has been tested at two doses in published human clinical trials — 500mg and 1000mg daily — both funded by Amazentis/Timeline and published in peer-reviewed journals.

Mitopure at 500mg daily for four months was tested in a randomized, double-blind, placebo-controlled trial of 88 adults aged 40-65, demonstrating 12% improvement in hamstring muscle strength vs placebo (Singh et al., Cell Reports Medicine, 2022).

The placebo group showed significant decreases in average torque during the same period, indicating muscle strength loss when untreated.

Mitopure at 1000mg daily for two months was tested in a double-blind, placebo-controlled trial of 66 adults aged 65-90 found 17% improvement in leg muscle endurance and 26% improvement in hand muscle endurance vs placebo (Liu et al., JAMA Network Open, 2022).

Mitopure at 1000mg also improved plasma biomarkers linked to mitochondrial health, and C-reactive protein (an inflammation marker) decreased significantly vs placebo in the same trial.

Mitopure at 1000mg daily for eight weeks was tested in resistance-trained athletes, where a separate trial found significant improvements in muscle strength, endurance, and markers of exercise-induced inflammation. Participants split the dose — 500mg at breakfast, 500mg at dinner — and followed a supervised resistance training program four times per week (timeline.com/blog/new-study-mitopure-improves-muscle-health-in-athletes).

Timeline states that "positive impacts on cellular and muscle function" are observed "starting at the 500mg dose with even more robust effects at the highest dose." The company does not recommend exceeding 1000mg of Mitopure per day.

When Should You Take Urolithin A?

Mitopure can be taken with meals or on an empty stomach — Timeline's product pages confirm both approaches are effective.

Mitopure softgels (two per day) and gummies (two per day) require no food preparation. Mitopure powder (one stick pack per day) is designed to be mixed with yogurts, smoothies, or other breakfast foods.

For the standard 500mg Mitopure dose, all three formats deliver the full daily amount in a single serving.

For the 1000mg Mitopure dose, Timeline suggests either taking four gummies daily or combining two formats — for example, two softgels plus one powder stick pack. The athlete study protocol split the 1000mg dose between breakfast (500mg) and dinner (500mg).

Timeline recommends taking Mitopure consistently for a minimum of four months, based on the trial duration that demonstrated muscle strength improvements.

Some Mitopure users report subjective energy improvements within 4-8 weeks, though maximum benefits for muscle health require several months as Mitopure works at the cellular level.

For a detailed timeline of when cellular and functional effects become measurable, see our page on how long Urolithin A takes to work.

Mitopure users can switch freely between softgels, gummies, and powder without affecting results — the active ingredient and dose are identical across all three formats (timeline.com/blog/mitopure-user-guide).

Limitations and Considerations

• No published dose-response comparison exists. While both 500mg and 1000mg have been tested, no single trial has directly compared the two doses against each other with the same population and endpoints. The different trial designs, populations, and durations make direct comparison between doses difficult.
• Consult a healthcare provider before starting Mitopure. Urolithin A supplementation should be discussed with a healthcare provider for individuals on medication, with pre-existing conditions, or who are pregnant or nursing. No drug interaction studies with Mitopure have been published. Discontinue use and consult a physician if you experience adverse effects. These statements have not been evaluated by the FDA. Mitopure is not intended to diagnose, treat, cure, or prevent any disease.
• Conflict of interest disclosure. This page is published by Timeline, the manufacturer of Mitopure. All cited clinical trials were conducted by Timeline/Amazentis and published in peer-reviewed journals.

References

1. Singh, A., D'Amico, D., Andreux, P. A., et al. "Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults." Cell Reports Medicine, 2022.
2. Liu, S., D'Amico, D., Shankland, E., et al. "Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial." JAMA Network Open, 2022.
3. Andreux, P. A., Blanco-Bose, W., Ryu, D., et al. "The mitophagy activator Urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans." Nature Metabolism, 2019.

Written by Timeline Science Communications. Reviewed by Jen Scheinman, MS, RDN, CDN. Conflicts: Timeline is the manufacturer of Mitopure; all cited clinical trials were conducted by Timeline/Amazentis. Evidence level: RCT (randomized, double-blind, placebo-controlled).