Your body works like a busy city. Inside every cell, you have tiny batteries called mitochondria that give you energy to think, move, and live your life. As you get older, these batteries become weaker. When that happens, you may feel tired more often, and your risk of health issues increases.

“Mitochondrial health is the cornerstone of vitality and longevity,” says Dr. Vilhelm A. Bohr from the National Institutes of Health.

Two powerful compounds are making a real difference in how we support these batteries: NAD+ and Urolithin A (UA). They help your cells stay strong, clean out damage, and make more energy. In this article, you will learn how they work, why they matter, and how health & dietary supplements can help you age more healthily.

What Are Mitochondria and Why Do They Matter?

The Power Plants of Your Cells

Mitochondria turn food into ATP, which is the main energy your body uses. Your heart, brain, and muscles need a lot of ATP to work properly.

“Healthy mitochondria are critical for maintaining high-energy tissues like the heart and brain,” explains Dr. Johan Auwerx, a leading scientist in mitochondrial research (D’Amico et al., 2021).

As we age:

• Mitochondria produce less ATP
• More damaged mitochondria build up
• More harmful byproducts called reactive oxygen species (ROS) are created

ROS acts like engine smoke. When too much smoke builds up, it damages cells. This speeds up aging and increases the chances of diseases like Alzheimer’s and heart disease.

Taking care of mitochondria means taking care of your long-term health.

Understanding NAD+: The Energy Helper Inside Your Cells

Why NAD+ Is Important

NAD+ is a natural molecule made from vitamin B3. It delivers energy inside your cells and helps fix DNA damage. It also supports your immune system and reduces inflammation.

“NAD+ is essential for cellular energy and repair mechanisms,” says Dr. Eric Verdin from the Buck Institute for Research on Aging 

The problem is that NAD+ levels fall sharply with age. By the time we reach middle age, our NAD+ may drop by up to 50% 

This drop is linked to:

• Low energy
• Memory issues
• Insulin resistance and diabetes risk 

What Research Shows

Studies found that raising NAD+ levels can:

✅ Improve energy and ATP production
✅ Protect memory in Alzheimer’s research (Hou et al., 2018)
✅ Support better blood sugar control (Connell et al., 2019)

Boosting NAD+ is like charging your phone before the battery drains out. Today, there are many ways to add NAD+ to your routine. Some people take drops, and some use Liposomal NAD+ capsules, which helps the body absorb NAD+ more effectively. 

Urolithin A: The Natural Mitochondria Cleaner

What Is Urolithin A?

Urolithin A comes from certain foods like pomegranates, walnuts, and berries, but only if your gut has specific bacteria. Research shows that only about one in three people make enough UA from food alone.

That is why supplements are often needed to get the full benefits.

“Urolithin A’s ability to enhance mitophagy makes it a game-changer for healthy aging,” says Dr. Chris Rinsch, co-founder of Timeline Nutrition.

How UA Works

UA supports mitophagy. This is the body’s natural cleaning system that removes broken or weak mitochondria and replaces them with new ones.

“Mitophagy acts like a reset button for your cellular engines,” explains Dr. Davide D’Amico (D’Amico et al., 2022).

Better cleaning means:

• Less harmful ROS

• More efficient energy production

• Healthier cells and organs

Proven Health Benefits

Clinical studies show that UA:

✅ Makes muscles stronger and improves endurance in older adults
✅ Reduces brain inflammation and supports memory
✅ Improves heart health by lowering harmful fats in the blood
✅ Helps metabolism and reduces liver fat 

UA gives your cells a fresh start so you can feel stronger for longer. Today, people like to choose the modern formula called the urolithin capsule for healthier organs because it is easy to take daily and helps the body absorb urolithin A properly.

NAD+ and Urolithin A: Better When Used Together

NAD+ and UA work like a powerful team:

• NAD+ gives your mitochondria energy

• UA removes damaged mitochondria so healthy ones can work better

“NAD+ and Urolithin A optimize mitochondrial function from different angles,” says Dr. Anurag Singh 

A study suggests UA may even help raise NAD+ levels by improving how mitochondria work. Together, they help your cells stay clean, energized, and efficient.

How to Increase NAD+ and Urolithin A

Food Sources

You can support NAD+ and UA by eating:

• Fish, whole grains (for NAD+ support)

• Pomegranates, berries, walnuts (for UA support)

However, food alone may not give your body enough of these nutrients, especially as you age or if your gut does not produce UA well.

“Supplements overcome dietary and microbiome limitations,” says Dr. Patrick Aebischer 

Supplements

• NAD+ boosters like nicotinamide riboside are shown to raise NAD+ levels

• Mitopure UA supplements offer a reliable dose of Urolithin A

Many people choose to take both for maximum benefits, but it is best to talk with a doctor first.

Safety and What to Know

• UA has FDA GRAS status and is safe at doses of 250–1,000 mg daily with no major side effects in trials

• NAD+ boosters are also considered safe, though some people may feel mild stomach discomfort 

Researchers continue long-term safety studies, especially for different ages and health conditions.

The Future of NAD+ and Urolithin A

Scientists are excited about how these compounds may help:

• Improve muscle recovery and sports performance

• Protect the brain from Alzheimer’s and other diseases

• Support immune cells that fight cancer

A $3.4 million NIH grant is funding more human studies on UA for brain aging.

“We are only starting to discover their full potential,” says polyphenol expert Dr. Navindra Seeram 

The future of healthier aging looks bright.

Conclusion

Mitochondria are the key to staying healthy and strong as you grow older. NAD+ helps your mitochondria make more energy. Urolithin A helps remove damaged mitochondria so new ones can grow.

Together they boost muscle strength, protect the heart and brain, improve metabolism, and support long-term cellular health.

If you want to feel more active, sharp, and energetic as you age, learning about NAD+ and Urolithin A is a smart step. Speak with your doctor to see if these science-backed supplements are right for you and stay updated on new research in healthy aging.