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Two Supplements That Directly Target Your Mitochondria
These are the only two supplements with peer-reviewed, randomized, controlled human trial data supporting direct mitochondrial and cellular aging benefits.
NMN — Nicotinamide Mononucleotide
Restores the cellular fuel your mitochondria run on
The problem no one talks about
Your mitochondria run on a molecule called NAD+. It drives energy production, DNA repair, and cellular communication. The catch: by middle age, your NAD+ levels have dropped roughly 50% from their peak. NMN is a direct precursor to NAD+ — your body converts it efficiently into the fuel your cells have been running short on for decades.
Recommended products
Liposomal NMN (enhanced absorption)
Liposomal form may improve bioavailability past stomach acid
What the human trials show
A randomized, multicenter, double-blind placebo-controlled trial found that 250 mg/day of NMN over 10 weeks improved muscle insulin sensitivity by 25% compared to placebo. Muscle gene expression linked to energy remodeling also improved significantly.
In older adults (65–75), 12 weeks of NMN supplementation significantly improved 4-meter walking speed and elevated blood NAD+ levels compared to placebo — physical markers directly tied to healthy aging trajectories.
A systematic review and meta-analysis pooling 9 human studies and 412 participants concluded NMN has positive effects on muscle function, muscle mass, insulin resistance, and telomere length in middle-aged and elderly individuals.
Dosage & what to look for
🎥 Watch — Dr. David Sinclair (Harvard) explains NMN & NAD+ aging science — Huberman Lab
Urolithin A
The only supplement proven in humans to activate mitophagy
Your cells have a built-in recycling system — and it slows with age
Mitophagy is your body's process for identifying and clearing out damaged mitochondria so they can be replaced with healthy ones. This recycling slows dramatically with age, allowing damaged mitochondria to accumulate and drag down energy production throughout your entire body. Urolithin A is the only compound with human clinical trial data directly confirming mitophagy activation.
It's derived from pomegranate, berries, and walnuts via your gut microbiome — but only about 30–40% of people can produce it naturally at meaningful levels. Direct supplementation bypasses this gap entirely.
Recommended products
Timeline Mitopure® (Softgels)
The clinically studied form — 500 mg/day, NSF certified
Timeline Mitopure® (Berry Powder)
Mix into yogurt or smoothies — same 500 mg clinically tested dose
What the human trials show
The first-in-human clinical trial confirmed Urolithin A is safe, bioavailable, and induces a measurable molecular signature of improved mitochondrial health in human skeletal muscle after 4 weeks of oral supplementation.
A randomized, double-blind, placebo-controlled trial (88 participants, 4 months) found approximately 12% improvement in muscle strength. Aerobic endurance and walk performance also improved. C-reactive protein (inflammation) was significantly reduced. Muscle biopsies confirmed upregulation of mitophagy proteins.
The most recent RCT (50 healthy middle-aged adults, 1,000 mg/day, 4 weeks) demonstrated that Urolithin A expanded populations of less-exhausted, more youthful CD8+ immune cells — suggesting benefits extend beyond muscle to immune aging.
Dosage & what to look for
🎥 Watch — The science of Urolithin A and mitophagy explained
💡 Note for site owner: Replace REPLACE_WITH_URO_VIDEO_ID above with a YouTube video ID of your choice — Timeline's official channel, Peter Attia, or Dr. Mark Hyman's interview with Timeline's CMO Dr. Anurag Singh are all excellent options.
The Mitochondrial One-Two Punch
NMN replenishes the NAD+ fuel your existing mitochondria need to function. Urolithin A removes damaged mitochondria that are dragging everything down. Together they address the same root problem from two different angles.