Next Level Longevity: Optimizing Mitochondria
Meet the Magical Molecule: Urolithin A
Does it seem like you used to heal faster when you were younger? Or bounce back quicker from illnesses? And are your muscles a shadow of their former selves? While conventional wisdom considers these the inevitable hallmarks of aging, we have more control over the foundations of these functions than we think.
When our son, Alessio, was a baby, my husband and I marveled at how quickly he healed from a scratch, a bump, whatever…seemingly before our eyes. He was a very long, sound napper and we hypothesized that his rapidly growing little cells were putting all their energy into this magical mending.
At the other end of the age spectrum was my mom, who moved in with us when Alessio was a baby—an exercise in contrasts! With each spill and hospitalization, her body’s ability to recover became less and less efficient. Each time, she came back a wee bit less than before: a 3 percent decrease here, a 1 percent decline there…repeated a handful of times over a decade until she slipped into being bedridden, where she stayed for two years until she passed at nearly 97.
These polar opposite anecdotes give credence to the longevity field’s growing focus on cellular and mitochondrial health. Specifically, “mitochondria” are organelles within the cell that function as its energy powerhouse, creating 90% of imperative cellular energy. In our youth, the mitochondria are in a constant state of renewal, as evidenced by baby Alessio’s vanishing scrapes and scratches. But, as you may surmise, optimal functioning starts to decline with age, and in mitochondria’s case, as early as in our 30s! So it’s no surprise by the time my mom was in her 90s, there was precious little energy left for healing.
In last week's post, I touched on the dietary, exercise, and overall lifestyle habits that contribute significantly to healthy cellular and mitochondrial function. These simple habits are among the most powerful tools in the longevity arsenal, and well within our control. However, there is a critical function of clearing out damaged and aging cells that gunk up the system, called mitophagy, that may be out of our reach without additional assistance. Enter the molecule Urolithin A.
You may not be familiar with Urolithin A as it was only discovered 40 years ago, and it has flown under the radar ever since. It is a natural compound produced in our gut from foods such as pomegranates, berries, and nuts, all of which are high in complex polyphenols. It is widely known that polyphenols reduce oxidative stress and inflammation, but what makes Urolithin A so exciting for longevity is that it enhances cellular health by increasing the clearing power of mitophagy and mitochondrial function, which has a huge impact on aging.
Longevity booster
Unlike the dizzying array of nutritional dietary supplements that can benefit organ function, Urolithin A targets cellular function—going straight to the foundation of good health and providing immune protection against age-related conditions affecting our muscles, brain, joints, and diseases. As longevity research is picking up speed, Urolithin A has caught the attention of many scientists seeking to break the aging code. Already there are numerous promising pre-clinical and clinical trials confirming its efficacy to improve muscle strength, cognitive, cardiac, and joint health and to boost overall immunity.
Of particular importance is the effect that Urolithin A has on skeletal muscles and how it can stave off and possibly reverse dreaded old-age frailty. I may not need to remind you, but as we age we lose muscle mass at a rate of 3-8% per decade and it only accelerates after 60. (Gulp!) This loss of muscle has cascading and complex effects on health, and frailty has become a strongly predictive factor in age-related mortality.
In addition to overall health, strong muscles simply help us to function better in our daily lives, which is why I’ve made strength training a priority. Optimal mitochondrial function, which powers the cells, is a key in building muscles, so it’s no wonder longevity scientists and enthusiasts are focusing the spotlight on Urolithin A.
Mitophagy assistance
Considering that the body naturally produces this magic molecule in the gut, why should we consider additional supplements of Urolithin A? Without getting into the agricultural weeds, except for the self-sufficient homesteaders who grow what they eat, most of us are consuming food that is woefully lacking in essential nutrients due to farming methods, depleted soils, and decades of hybridization. Unfortunately, while we may be eating plenty, we probably aren’t getting the adequate nutrition that our bodies need.
With the primary sources of Urolithin A coming from very few conventional foods, even healthy people may fall short of the recommended 250-1,000mg a day. One study found that only 12% of the participants had even a baseline of Urolithin A. There are only so many berries, pomegranates, and nuts that one person can consume!
Luckily, there is a growing number of supplements, and from the research I’ve done, there is one product leading the pack with pure, clinically tested Urolithin A. Mitopure® by Timeline Nutrition. I am in no way affiliated with the company, but I’ve listened to a couple of podcasts featuring Dr. Navindra Seeram, PhD, one of the company’s scientific advisors, and I found him authentic, deeply knowledgable, and passionate about helping people live better. He personally has been researching this metabolite for over 15 years, and the company is premised on a mountain of science and clinical trials.
In my estimation, Urolithin A rises above the sea of empty promises promulgated by the longevity marketplace, and I believe that it is going to gain in popularity in the coming years as more people get serious about taking control of their health from the inside out. If you are intent on safeguarding your longevity and health span, keep Urolithin A on your radar. I’m about to start my first bottle and will report back in 4-6 months to let you know my thoughts.