Why You Shouldn’t Soak Walnuts: Unlocking Urolithin A for Cancer Prevention and Gut Health

Soaking walnuts may sabotage your body’s ability to produce Urolithin A—a gut-derived compound with powerful anticancer, anti-inflammatory, and mitochondrial energy benefits. Here’s what science says and how to compensate.

Researched and Written by Keith Bishop, Clinical Nutritionist, Cancer Coach, Retired Pharmacist, and Founder of Prevail Over Cancer

In the evolving landscape of integrative oncology and precision nutrition, few compounds have sparked as much interest as Urolithin A (UA)—a gut-derived metabolite with compelling anticancer, anti-inflammatory, and mitochondrial-enhancing properties. Let’s unpack what it is, how it’s made, and how to harness its full potential.

What Is Urolithin A and Where Does It Come From?

Urolithin A is not found directly in food. Instead, it’s a postbiotic—a compound produced by your gut microbiota when they metabolize ellagitannins, polyphenols found in:

• Pomegranates
• Walnuts
• Raspberries
• Strawberries
• Pecans

Once consumed, ellagitannins are hydrolyzed into ellagic acid, which is then transformed into UA by specific gut bacteria.[1]

🧪 How the Body Makes Urolithin A

Not everyone can produce UA efficiently. The conversion depends on your gut microbiome composition, particularly the presence of bacteria like Gordonibacter urolithinfaciens. Researchers have identified three metabotypes:

• UM-A: Efficient UA producers
• UM-B: Produce other urolithins, less UA
• UM-0: Non-producers

This variability explains why some individuals benefit more from dietary ellagitannins than others.[2] Some people may need to take Urolithin A supplements to experience the benefits.

Anticancer Benefits of Urolithin A

Urolithins are emerging as a new class of anticancer compounds that can mediate their cancer-preventive activities through cell cycle arrest (stops dividing cells), aromatase inhibition, induction of apoptosis (cancer cell death), tumor suppression, promotion of autophagy (cellular cleanup), senescence, transcriptional regulation of oncogenes, and growth factor receptors.[3]

UA exhibits multiple anticancer mechanisms:

• Enhances natural killer (NK) cell activity: Boosts immune surveillance against tumors[4]
• Modulates cytokine production: Reduces pro-inflammatory mediators like IL-8 and MCP-3
• Inhibits tumor progression: Suppresses metastatic pathways and promotes autophagy[5]

Cancers Evaluated with Urolithin A

• Bladder Cancer
  UA induces apoptosis and inhibits proliferation in bladder cancer cell lines.[6]
• Breast Cancer
  UA modulates estrogen receptor signaling and promotes cell cycle arrest.[7]
• Colorectal Cancer
  UA reduces inflammation and suppresses tumor progression in colon models.[8]
• Leukemia
  UA shows cytotoxic effects and modulates mitochondrial pathways in leukemia cells.[9]
• Liver Cancer
  UA inhibits proliferation and induces apoptosis in hepatocellular carcinoma models.[10]
• Multiple Myeloma
  UA improves survival in xenograft models and enhances bortezomib efficacy—even in resistant strains.[11]
• Prostate Cancer
  UA downregulates androgen receptor signaling and induces cell death via p53-dependent and independent pathways.[12]

Other Health Benefits of Urolithin A

Beyond oncology, UA supports:

How to Help Your Body Make More Urolithin A

If you’re a non-producer (UM-0), dietary strategies alone may not suffice. Here’s how to optimize UA production:

• Eat ellagitannin-rich foods: Pomegranates, walnuts, berries
• Support gut microbiota diversity: Prebiotics, probiotics, fermented foods
• Consider direct UA supplementation, especially if gut conversion is poor

Best Urolithin A Supplement Source and How to Take It

Clinical trials have used 500–1000 mg/day of Urolithin A to achieve mitochondrial and anti-inflammatory benefits.

Recommended Urolithin A Supplement:

• Codeage Liposomal Urolithin A
• 500 mg UA per serving (2 capsules)
• Includes resveratrol, CoQ10, and betaine
• Liposomal delivery enhances absorption
• Vegan, non-GMO, gluten-free

🛒 Explore Codeage Liposomal Urolithin A

How to Take Urolithin A:

• Dosage: 500–1000 mg daily
• Timing: Morning or pre-exercise. This supplement may increase your energy, so taking it after 3 p.m. may not be appropriate.
• With or without food: Both are acceptable
• Duration: Benefits are cumulative over weeks

Urolithin A Final Thoughts

Urolithin A exemplifies the power of microbiome-derived therapeutics—a bridge between nutrition, gut health, and cellular resilience. Whether you're optimizing cancer recovery protocols or enhancing longevity, UA deserves a place in your toolkit.

Urolithin A Reference Sources

[1] Trapali M. Urolithins–gut Microbial Metabolites with Potential Health Benefits. The Open Medicinal Chemistry Journal. 2025;19(1). Accessed September 7, 2025. https://openmedicinalchemistryjournal.com/VOLUME/19/ELOCATOR/e18741045375825/FULLTEXT

[2] García-Villalba, R., Giménez-Bastida, J. A., Cortés-Martín, A., Ávila-Gálvez, M. Á., Tomás-Barberán, F. A., Selma, M. V., Espín, J. C., & González-Sarrías, A. (2022). Urolithins: A Comprehensive Update on their Metabolism, Bioactivity, and Associated Gut Microbiota. Molecular Nutrition & Food Research, 66(21), 2101019. https://doi.org/10.1002/mnfr.202101019

[3] A., S., Abdulrahman, A. O., Zamzami, M. A., & Khan, M. I. (2021). Urolithins: The Gut Based Polyphenol Metabolites of Ellagitannins in Cancer Prevention, a Review. Frontiers in Nutrition, 8, 647582. https://doi.org/10.3389/fnut.2021.647582

[4] Rogovskii, V., Murugin, V. V., Vorobyev, N., Popov, S., Sturov, N., Krasheninnikov, A., Morozov, A., & Prokhorova, M. (2025). Urolithin A increases the natural killer activity of PBMCs in patients with prostate cancer. Frontiers in Pharmacology, 15, 1503317. https://doi.org/10.3389/fphar.2024.1503317

[5] Karumuru V, Dhasmana A, Mamidi N, Chauhan SC, Yallapu MM. Unveiling the potential of Urolithin A in Cancer Therapy: Mechanistic Insights to Future Perspectives of Nanomedicine. Nanotheranostics. 2025;9(2):121-143. doi: https://doi.org/10.7150/ntno.110966

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[6] Tech X. Anti-cancer effect and its mechanism of urolithin A: research progress | Articles | Chinese Journal of Pharmacoepidemiology. Whuznhmedj.com. Published 2023. Accessed September 7, 2025. https://ywlxbx.whuznhmedj.com/en/journal/30.html

[7] Tech X. Anti-cancer effect and its mechanism of urolithin A: research progress | Articles | Chinese Journal of Pharmacoepidemiology. Whuznhmedj.com. Published 2023. Accessed September 7, 2025. https://ywlxbx.whuznhmedj.com/en/journal/30.html

[8] A., S., Abdulrahman, A. O., Zamzami, M. A., & Khan, M. I. (2021). Urolithins: The Gut Based Polyphenol Metabolites of Ellagitannins in Cancer Prevention, a Review. Frontiers in Nutrition, 8, 647582. https://doi.org/10.3389/fnut.2021.647582

[9] Tech X. Anti-cancer effect and its mechanism of urolithin A: research progress | Articles | Chinese Journal of Pharmacoepidemiology. Whuznhmedj.com. Published 2023. Accessed September 7, 2025. https://ywlxbx.whuznhmedj.com/en/journal/30.html

[10] Tech X. Anti-cancer effect and its mechanism of urolithin A: research progress | Articles | Chinese Journal of Pharmacoepidemiology. Whuznhmedj.com. Published 2023. Accessed September 7, 2025. https://ywlxbx.whuznhmedj.com/en/journal/30.html

[11] Rodríguez-García, A., Ancos-Pintado, R., García-Vicente, R. et al. Microbiota-derived urolithin A in monoclonal gammopathies and multiple myeloma therapy. Microbiome 13, 56 (2025). https://doi.org/10.1186/s40168-025-02045-6

[12] Tech X. Anti-cancer effect and its mechanism of urolithin A: research progress | Articles | Chinese Journal of Pharmacoepidemiology. Whuznhmedj.com. Published 2023. Accessed September 7, 2025. https://ywlxbx.whuznhmedj.com/en/journal/30.html