By the Mito Renewal Editorial Team · Last updated 5 July 2026
The foods highest in ellagitannins — the precursors your gut bacteria convert into Urolithin A — are pomegranates, walnuts, and berries such as raspberries, strawberries and blackberries. Eating them provides the raw material, but whether your body actually produces meaningful Urolithin A depends on your gut microbiome. Here's the detail.
What are ellagitannins?
Ellagitannins are a group of naturally occurring plant compounds (a type of polyphenol). When you eat them, your body releases ellagic acid, and certain gut bacteria then convert that into Urolithin A. In other words, no food contains Urolithin A directly — it's made downstream by your microbiome.
Foods richest in ellagitannins
- Pomegranates (and pomegranate juice) — among the best-known sources.
- Walnuts — a leading nut source of ellagitannins.
- Raspberries — particularly rich among berries.
- Strawberries
- Blackberries and cloudberries
- Chestnuts
- Oak-aged wines and some aged spirits (from contact with oak) — in small amounts, and not a recommended source given the alcohol.
Why food alone isn't always enough
Here's the catch researchers keep highlighting: the conversion from ellagitannins to Urolithin A depends on having the right gut bacteria — and not everyone does. Studies suggest a meaningful proportion of people convert little or no Urolithin A from food, regardless of how many pomegranates they eat. Your microbiome, not your fruit bowl, is the limiting factor.
Food first, then consider a supplement
A varied, plant-rich diet is worth prioritising for many reasons beyond Urolithin A. But if you specifically want a consistent, known amount of Urolithin A regardless of your microbiome, that's the gap a standardised supplement fills. Mito Renewal Complete provides 500mg of Urolithin A per capsule — the same compound your gut would otherwise have to make. Learn how it's dosed in our dosage guide.
The takeaway
Eat the ellagitannin-rich foods — they're good for you. Just know that eating them isn't a guarantee your body produces Urolithin A, which is exactly why standardised supplements exist. For the full picture, see our complete guide to Urolithin A.
This article is for general education and is not medical advice. Mito Renewal Complete is a dietary supplement and is not intended to diagnose, treat, cure or prevent any disease. See our medical disclaimer.