By the Mito Renewal Editorial Team · Last updated 5 July 2026
Most published human studies of Urolithin A have used 500mg per day, with some using 1000mg, taken consistently over a period of several months. There's no official recommended daily intake, so the practical answer is to follow your product label and the doses used in research. Here's the detail.
What doses does the research use?
The first-in-human safety study (Nature Metabolism, 2019) tested single and repeated doses including 500mg and 1000mg over four weeks. The randomised trial in older adults (JAMA Network Open, 2022) used 1000mg daily over four months, and the trial in middle-aged adults (Cell Reports Medicine, 2022) reported benefits to muscle strength and performance with daily supplementation. Across this body of work, 500mg per day is the most commonly referenced maintenance dose.
Is more better?
Not necessarily. Higher doses have been studied and reported as well tolerated, but “more” is not automatically “better” for a compound like this — the goal is a consistent, effective daily amount, not the largest possible one. Mito Renewal Complete provides 500mg of Urolithin A per capsule, in line with the most commonly studied maintenance dose.
When should you take it?
Urolithin A can be taken at whatever time of day helps you stay consistent. Taking it with food is a sensible default. Because it's a daily, long-term supplement rather than an acute one, the exact timing matters far less than taking it every day.
How long until it works?
The research runs over months, not days. Human trials have measured outcomes over periods from four weeks to four months. Urolithin A is designed to be taken consistently over time, and individual experiences vary — so give any routine a fair, sustained trial rather than expecting an overnight change.
Consistency beats everything
If there's one theme across the literature, it's that consistency matters most. Pick a time, pair it with an existing daily habit, and take it every day. For the bigger picture on how Urolithin A works and what it's studied for, see our complete guide to Urolithin A and the studies on our references page.
References
- Andreux PA, et al. Nature Metabolism. 2019;1:595–603. Link
- “Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults.” JAMA Network Open. 2022. Link
This article is for general education and is not medical advice. Dosing information reflects published research, not a personal recommendation. Mito Renewal Complete is a dietary supplement and is not intended to diagnose, treat, cure or prevent any disease. Consult your healthcare practitioner before starting any supplement. See our medical disclaimer.