Scientists are studying two natural substances found in foods that help your body’s cells stay healthy and young. Urolithin A comes from berries and pomegranates, while spermidine is found in foods like mushrooms and aged cheese. Both work like cellular cleaning crews, but they focus on different jobs. This review explains how these compounds help remove damaged parts from your cells and slow down aging. While they’re similar, each one has special strengths—one is better at fixing energy-producing parts of cells, while the other helps with overall cellular health and heart function.

The Quick Take

  • What they studied: How two natural compounds called urolithin A and spermidine help cells clean up damaged parts and stay healthy as we age
  • Who participated: This is a review article that analyzed existing research rather than testing people directly
  • Key finding: Both compounds help cells remove waste and damaged parts, but they work through different pathways—urolithin A specializes in fixing mitochondria (the cell’s power plants), while spermidine helps with overall cellular cleanup and may have broader anti-aging effects
  • What it means for you: These compounds may help you stay healthier as you age, but more human studies are needed before we can say for certain. They appear safe and are found naturally in foods, so eating more of these foods might be beneficial. Talk to your doctor before taking supplements.

The Research Details

This is a review article, which means scientists read and summarized all the existing research on urolithin A and spermidine. Instead of doing their own experiment with people, the researchers looked at what other scientists have discovered about how these compounds work in cells. They compared the two compounds to understand their similarities and differences, and explained the biological pathways (the steps cells use) that make these compounds work. This type of study is helpful for understanding what we know so far and identifying areas where more research is needed.

Review articles are important because they gather all the scattered research into one place and help us see the big picture. By comparing urolithin A and spermidine side-by-side, scientists can better understand which compound might be best for different health goals. This helps doctors and researchers decide what to study next and what advice to give people.

This review was published in a respected scientific journal focused on nutrition research. However, because it’s a review rather than an original study, it depends on the quality of the research it summarizes. The findings are based on laboratory and animal studies, with limited human research so far. More human studies are needed to confirm these benefits in real people.

What the Results Show

Urolithin A works by activating a special cleanup system in cells called mitophagy, which specifically targets and removes damaged mitochondria (the parts of cells that produce energy). This process involves proteins called PINK1 and Parkin that act like quality control inspectors. When mitochondria are damaged, these proteins tag them for removal, and urolithin A helps turn on this system. This leads to better energy production in cells and stronger muscles.

Spermidine works differently by activating a broader cellular cleanup system called autophagy, which removes all kinds of damaged cellular parts, not just mitochondria. It does this by activating proteins called AMPK and sirtuin 1, which are like master switches for cellular health. This broader cleanup appears to help with aging, heart health, and brain function.

Both compounds reduce oxidative stress, which is like cellular rust that damages cells over time. However, they achieve this through different mechanisms. Urolithin A is like a specialist doctor focused on one organ system, while spermidine is like a general practitioner helping the whole body.

The research suggests that urolithin A may be particularly helpful for maintaining muscle strength and preventing age-related muscle loss. Spermidine appears to have broader benefits for metabolic health (how your body uses energy), cardiovascular health (heart and blood vessels), and cognitive function (brain health). Both compounds appear to be safe when consumed through food sources, though supplement safety needs more study.

This research builds on decades of aging research that has identified autophagy and mitophagy as key processes in staying young and healthy. Previous studies showed that these cellular cleanup systems decline with age, contributing to age-related diseases. This review adds to that knowledge by showing that we have natural compounds that can activate these systems. The distinction between urolithin A’s specialized role and spermidine’s broader effects is a newer insight that helps explain why different compounds might be useful for different health goals.

This is a review article, not original research with human participants, so the findings are based on laboratory and animal studies. Very few human studies have been done on these compounds, so we don’t yet know if the benefits seen in cells and animals will happen in real people. The long-term safety of supplements containing these compounds hasn’t been fully tested. Different people may respond differently based on their genetics and overall health. More research is needed before we can make strong recommendations.

The Bottom Line

Based on current evidence, eating foods rich in these compounds (berries, pomegranates, mushrooms, aged cheese, legumes) appears safe and may support healthy aging. The evidence is moderate for general health benefits and stronger for potential mitochondrial and cellular health. Taking supplements should only be done under medical supervision, as more human research is needed. Start with dietary sources rather than supplements.

Anyone interested in healthy aging and cellular health may benefit from learning about these compounds. People concerned about muscle strength, heart health, or brain function might find this particularly relevant. However, pregnant women, people taking certain medications, and those with specific health conditions should consult their doctor before making changes. This research is most relevant for adults, as safety in children hasn’t been studied.

Cellular changes from these compounds may take weeks to months to develop. You won’t notice immediate effects, but consistent consumption of foods containing these compounds over several months may contribute to improved energy, muscle strength, and overall vitality. Long-term benefits for aging and disease prevention would take years to observe.

Want to Apply This Research?

  • Track weekly consumption of urolithin A-rich foods (pomegranates, berries, walnuts) and spermidine-rich foods (mushrooms, aged cheese, legumes, whole grains). Set a goal of 3-4 servings per week of each category and monitor consistency over 8-12 weeks.
  • Add one pomegranate or berry serving and one mushroom or legume serving to your weekly meal plan. Use the app to create reminders for shopping and meal prep. Track which foods you enjoy most to build sustainable habits rather than forcing foods you dislike.
  • Beyond food tracking, monitor subjective measures like energy levels, muscle strength (simple tests like how many stairs you can climb without fatigue), and overall wellness on a monthly basis. Take photos or measurements of muscle tone every 3 months. Note any changes in recovery time after exercise or daily fatigue levels.

This article summarizes scientific research but is not medical advice. These compounds are being studied for potential health benefits, but human research is still limited. Do not start supplements without consulting your healthcare provider, especially if you take medications, are pregnant, nursing, or have existing health conditions. Food sources are generally safe, but individual responses vary. Always discuss dietary changes with your doctor before making significant modifications to your diet or supplement routine.