Ep. 661 Choosing Between NMN, Urolithin A, and CoQ10 | NMN, Urolithin A, CoQ10
Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+Show Notes
Welcome to today’s MLM episode!
This week, I take a closer look at three supplements that come up regularly in questions I receive from my community: NMN, urolithin A, and CoQ10.
Stay tuned as I walk through what the research says about each one, how they differ, and how I think about targeted supplementation based on individual needs.
IN THIS EPISODE, YOU WILL LEARN:
Why NMN, urolithin A, and CoQ10 need to be looked at differently when considering supplementation
What NMN is and what it does
How urolithin A relates to mitophagy
Where CoQ10 works and the role it plays
How NMN, urolithin A, and CoQ10 relate to different areas of health
Why some people are unable to produce enough urolithin A
What the research tells us about combining NMN, urolithin A, or CoQ10 with resistance exercise
Why supplementation should be targeted rather than automatic
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Cited References:
[1] Fukamizu Y, et al. Sci Rep. 2022. Randomized trial: oral NMN safety in healthy men and women.
[2] Forman DE, et al. J Am Coll Cardiol. 2023. Scientific statement: geroscience and cardiovascular disease in older adults.
[3] Kuerec AH, et al. Aging Res Rev. 2024. Systematic review: urolithin A in humans.
[4] Yoshino M, et al. Science. 2021. Randomized trial: NMN and muscle insulin sensitivity in women with prediabetes.
[5] Song Q, et al. Adv Nutr. 2023. Review: NMN safety and anti-aging effects in human trials.
[6] Katayoshi T, et al. Sci Rep. 2023. Randomized trial: long-term NMN, NAD+ metabolism, and arterial stiffness.
[7] Alp Arici EC, et al. Mini Rev Med Chem. 2026. Review: NAD+, longevity, and menopause.
[8] Jarrin-Orozco MP, et al. Food Funct. 2026. Randomized crossover trial: polyphenols, TMAO, and urolithin A and equol metabotypes in women in menopause.
[9] Hasheminezhad SH, et al. Phytother Res. 2022. Review: mechanisms of urolithins.
[10] D'Amico D, et al. Trends Mol Med. 2021. Review: urolithin A in health, disease, and aging.
[11] Zhang Z, et al. J Diabetes Res. 2026. Systematic review and meta-analysis: CoQ10 and lipid, glycemic, and inflammatory markers in metabolic disorders.
[12] Pan T, et al. J Nutr Biochem. 2025. Animal study: CoQ10, white adipose browning, and mitochondrial dynamics in ovariectomized rats on a high-fat diet.
[13] Gasmi A, et al. Crit Rev Food Sci Nutr. 2024. Review: CoQ10 in aging and disease.
[14] Freeberg KA, et al. J Gerontol A Biol Sci Med Sci. 2023. Review: NAD+-boosting supplements in humans. https://pubmed.ncbi.nlm.nih.gov/37068054
[15] Bhasin S, et al. Endocr Rev. 2023. Review: NAD in aging biology.
[16] Lippi L, et al. Aging Clin Exp Res. 2022. Systematic review of randomized trials: nutraceuticals and dietary supplements and mitochondria in healthy aging. https://doi.org/10.1007/s40520-022-02203-y
[17] Visioli F, et al. Free Radic Biol Med. 2022. Review: natural products and age-related mitochondrial decay. https://pubmed.ncbi.nlm.nih.gov/34890770
[18] Ghosh N, et al. Sci Rep. 2020. Preclinical study: urolithin A, NAD+, SIRT1, and angiogenic pathways in mouse skeletal muscle. https://doi.org/10.1038/s41598-020-76564-7
[19] Amorim JA, et al. Nat Rev Endocrinol. 2022. Review: mitochondrial and metabolic dysfunction in aging and age-related diseases. https://doi.org/10.1038/s41574-021-00626-7
[20] Prokopidis K, et al. J Cachexia Sarcopenia Muscle. 2025. Systematic review and meta-analysis: NMN and NR and skeletal muscle mass and function.
[21] Broome SC, et al. Sports Med. 202
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