Urolithin A: is not known to be found in any food but rather forms as the result of transformation of ellagic acids and ellagitannins by the gut microflora https://en.wikipedia.org/wiki/Urolithin_A Its precursors – ellagic acids and ellagitannins – are e.g. in pomegranates https://www.derstandard.at/story/3000000292411/wikipedia-wird-immer-mehr-von-ki-besucht-immer-weniger-von-menschen The 10 Foods Richest in Urolithin A: There's an important basic principle to understand here: No food directly contains urolithin A. Urolithin A is a metabolite. This means it is first produced in our bodies. Certain gut bacteria produce it by converting precursors called ellagitannins and ellagic acid from our food. The key question, then, is: Which foods contain the most of these precursors? Another important point is that not everyone has the right gut bacteria to efficiently carry out this conversion. It is estimated that only about 40% of people can produce significant amounts of urolithin A from food. Here are the top 10 supermarket foods rich in the precursors (ellagitannins) for urolithin A: Pomegranate: By far the best-known and most potent source, especially the peels and membranes (found in the juice). Walnuts: After pomegranates, one of the best sources. Raspberries: All berries are good, but raspberries (especially the small seeds) are the best. Strawberries Blackberries Pecans Almonds Dried oak mushrooms (shiitake): A lesser-known but good source. Black tea & green tea. Wine or spirits aged in oak barrels: The ellagitannins come from the wood of the barrel. Capsule (500 mg) vs. Pomegranate Juice (0.25 l) – Here we compare two completely different approaches with clear advantages and disadvantages. Daily Urolithin A Capsule (500 mg) – Advantages: Guaranteed Dose: You receive a precise, high-dose amount of the pure end product. The effect is not dependent on your gut bacteria. Everyone can benefit. Targeted Effect: Research on urolithin A focuses on one main benefit: the stimulation of mitophagy. This is the body's natural process for eliminating and recycling damaged mitochondria (the "powerhouses" of our cells). Health Effects: Improved mitophagy is associated with better muscle function, increased endurance, and a slowing of cellular aging processes. No Sugar: You get the active ingredient without unwanted calories or sugar. Daily Pomegranate Juice (0.25 l) – Benefits: Broad Spectrum: You'll not only be consuming the precursors for urolithin A, but also vitamins (vitamin C, K), minerals, and a variety of other powerful antioxidants (e.g., punicalagins). Disadvantages: Uncertain Conversion: As mentioned above, there's no guarantee your body will even produce urolithin A from it. You could drink the juice and produce only minimal amounts of the desired substance. High sugar content: 0.25 liters of supermarket pomegranate juice contains about 30-35 grams of sugar. This is a significant amount, which, if consumed daily, can impact blood sugar levels and cause other health problems. Comparison conclusion: If your goal is targeted and guaranteed intake of urolithin A to promote mitophagy, the capsule is the far superior and more reliable method. Juice is a healthy beverage, but unreliable as a source of urolithin A and is very high in sugar. Part 4: Does Bryan Johnson take urolithin A? (Bryan Johnson is the world-renowned biohacker from the "Blueprint" project.) Bryan Johnson takes urolithin A daily. According to his current, publicly available "Blueprint" protocol, he takes: 1,000 mg of urolithin A per day. He has increased the dosage from the original 500 mg to 1,000 mg. This is part of its comprehensive approach to promoting cellular health and longevity.