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Pomegranate Health Benefits vs Mitopure (Urolithin A)

If you're looking for the benefits of a clinically validated dose of Urolithin A supplementing with Mitopure is superior to drinking pomegranate juice

Pomegranates vs. Mitopure (Urolithin A)

We all know that diet plays a critical role in healthy living and promoting longevity, and at the heart of a healthy diet is an abundance of vegetables and fruit. These foods support our health by supplying us with vitamins, minerals, fiber, and phytonutrients, including polyphenols and antioxidants.

While there is no question that fruits and vegetables must be a staple in any wellness plan, research suggests that some of their beneficial nutrients may not be readily used by us. The key to how we utilize certain nutrients may rest on the composition of our microbiome.

Nutrient absorption and the microbiome

The human microbiome plays a critical role in the integrity of our gut lining, which in turn plays a role in how we absorb nutrients from the foods we eat. For example, the microbes in our GI tract influence the pH of the intestines, which can affect nutrient absorption of minerals such as calcium.

The organisms inhabiting our gut impact our ability to benefit from the nutrients in our food in another way. The microbiome produces postbiotics, the health-promoting compounds created as metabolic byproducts by the microbes living in our gut.

Our microbiome is highly individualized, so there is much variability in our ability to produce postbiotics. Such is the case with Urolithin A, a powerful postbiotic synthesized by the microbiome from polyphenolic compounds in pomegranates, berries, and nuts.

This leads to the question, what is better, a pomegranate or Mitopure?

Health benefits of pomegranates

Pomegranates may be one of the healthiest fruits we can consume. They are rich in vitamins K, C, and B6, as well as folate and potassium. They are also high in polyphenols and antioxidants, which can prevent damage to cells caused by free radicals. In fact, pomegranate juice has three times as much antioxidant activity as red wine and green tea, making it one of the richest sources of antioxidants we can consume.

Numerous studies have demonstrated the health benefits of pomegranates. They may help in:

  • Preventing cardiovascular disease

  • Inhibiting cancer growth

  • Easing arthritis symptoms and joint pain

  • Slowing down skin aging

  • They also possess antimicrobial properties[2].

Urolithin A in pomegranate

Pomegranates may offer a unique health effect due to the two polyphenols naturally found in the fruit. Ellagitannins (ETs) and ellagic acid (EA) are converted by the gut microbiome into Urolithin A (UA). This particular postbiotic has been shown to slow down the aging process by increasing mitophagy and reducing inflammation. With over a decade of research behind this metabolite, people may question if they should consume more of this fruit in their diet.

While an argument certainly can be made to include pomegranates as part of a healthy diet, there are a few things to note in the research that may weigh in on your decision to consume them regularly.

Much of the research done on pomegranates uses the pith and peel of the fruit[4]. This constitutes the white membrane between the seeds and the leathery outer peel that is often discarded and not consumed. The juice of the pomegranate has also been well studied[5], however, juice can be a significant source of sugar.

One cup of pomegranate juice has roughly 30 grams of sugar which can be problematic for people who are trying to limit their sugar and carbohydrate intake.

When it comes to Urolithin A, research has shown that about 66% of adults do not have the balance of microorganisms in their gut to create a therapeutic level of it from dietary sources. The only way to ensure that you are getting a clinically proven dose of Urolithin A is from direct supplementation.

If you are one of the lucky few who can metabolize Urolithin A naturally, you'd have to consume an 8oz glass of pomegranate juice (with its 32g of sugar) to get the same amount of Urolithin A that you could get by taking 2 Mitopure softgels with absolutely no sugar content (and they'd work regardless of your gut microbiome makeup).

Benefits of Mitopure

Mitopure delivers 500 mg of highly pure Urolithin A. Numerous clinical trials have shown UA's promising health benefits across an expansive list of age-related diseases by supporting mitochondrial health. The mitochondria are the cellular powerhouses of energy creation and their decline in function is thought to be a key contributor to the aging process. By upregulating mitophagy, the process by which damaged mitochondria are essentially recycled, UA may be able to protect cells from age-related decline.

It’s no surprise that mitochondria are highly concentrated in metabolically active tissue such as muscles. Muscle loss is a hallmark of aging and recent research shows that supplementation with UA for two months improved markers of muscular strength in older adults without a change in their exercise routine[8].

Change in muscle endurance after taking Mitopure

The trial, published in JAMA Network Open, demonstrated that daily supplementation with Mitopure was a safe and effective way for older adults to support muscle health.

Over a decade of study by world-renowned experts in longevity research has led to the development of Mitopure as the only clinically tested Urolithin A supplement. The ground-breaking science is prompting more study into the benefits of UA, including investigating its role in reducing age-related inflammation. As highly respected institutions such as the Buck Institute of Aging and UConn Research Lab join the team studying this novel metabolite, it is no doubt that Urolithin A will become a foundational element in promoting longevity and health.

Comparison of the amount of different compounds detected after taking different supplements

The bottom line

While pomegranate may be a delicious and healthy part of the diet, it cannot be used as a way to ensure you are getting enough Urolithin A to acquire any health benefit. Most of us don’t eat pomegranates daily and even if one did, only 1 in 3 people can make Urolithin A. Of those who can make it, it likely won’t be enough to encourage the improvements in health markers that direct supplementation does. Mitopure delivers six times the amount of pure UA than diet alone, and it is the best way to reap the benefits of this incredible nutrient.


Discover its innovative products here

Do you want to know more?

Stay tuned for future posts where we will learn more about mitochondria and skin health.


Gabriela Anna

Holistic Health Coach

+34 604 398 948 Written by Jen Scheinman, MS, RDN, CDN


  1. Gil MI, Tomás-Barberán FA, Hess-Pierce B, Holcroft DM, Kader AA. Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing. J Agric Food Chem. 2000;48(10):4581-4589. doi:10.1021/jf000404a

  2. Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014;3:100. doi:10.4103/2277-9175.129371

  3. D’Amico D, Andreux PA, Valdés P, Singh A, Rinsch C, Auwerx J. Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends in Molecular Medicine. 2021;27(7):687-699. doi:10.1016/j.molmed.2021.04.009

  4. Fahmy HA, Farag MA. Ongoing and potential novel trends of pomegranate fruit peel; a comprehensive review of its health benefits and future perspectives as nutraceutical. J Food Biochem. 2022;46(1):e14024. doi:10.1111/jfbc.14024

  5. Fahmy H, Hegazi N, El-Shamy S, Farag MA. Pomegranate juice as a functional food: a comprehensive review of its polyphenols, therapeutic merits, and recent patents. Food Funct. 2020;11(7):5768-5781. doi:10.1039/D0FO01251C

  6. Singh A, D’Amico D, Andreux PA, et al. Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population. Eur J Clin Nutr. Published online June 11, 2021:1-12. doi:10.1038/s41430-021-00950-1

  7. D’Amico D, Andreux PA, Valdés P, Singh A, Rinsch C, Auwerx J. Impact of the Natural Compound Urolithin A on Health, Disease, and Aging. Trends in Molecular Medicine. 2021;27(7):687-699. doi:10.1016/j.molmed.2021.04.009

  8. Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial | Geriatrics | JAMA Network Open | JAMA Network. Accessed February 3, 2022.


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