Micronutrients & recovery
The health benefits attributed to ellagitannin-rich foods (pomegranates, walnuts) are primarily driven by Urolithin A, but these benefits are conditional on the individual's gut microbiota composition (metabotype).
Eating pomegranates or walnuts is healthy, but your gut bacteria must convert them into Urolithin A for maximum benefit. If you are a 'non-producer' (UM-0), you might not get these specific benefits. Testing your metabotype or using Uro-A supplements can ensure you get the intended effects.
The profile of metabolites produced by the gut microbiota depends on the host species’ characteristics, probably linked to individual differences in the microbiota composition... relevant in human health.
Why this rating
Based on extensive review of metabolism, tissue distribution, and human studies.
Source
Urolithins: a Comprehensive Update on their Metabolism, Bioactivity, and Associated Gut Microbiota
Rocío Garcı́a-Villalba et al. · Molecular Nutrition & Food Research · 2022
DOI 10.1002/mnfr.202101019
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