Most people have never heard of mitophagy. But it is very important. It happens inside your body right now.
Here is the short story.
Your cells have tiny power parts. They are called mitochondria. They make energy. Your muscles, brain, and heart use this energy. But mitochondria also get old. They wear out. They get broken. When they break, they cause trouble. They send out bad signals. These signals cause swelling in your body.
Mitophagy is how your cells fix this. It is like recycling. Your cell finds old mitochondria. It breaks them down. It clears them out. New ones take their place.
Think of a janitor. They remove broken tools. This stops problems.
The problem? That janitor gets slower after age 40.
What Happens When the Cleanup Stops
Mitophagy slows down. Broken mitochondria pile up. DNA from broken mitochondria can leak out.¹
Your body's defense system sees this as a danger. It fights back.
If this happens for years, you get swelling. It is low-level and long-lasting. Scientists call it "inflamm-aging." It causes cells to get worse. Most people think this is just part of getting old.
A 2024 study in Nature Communications proved this.¹ Healthy mitophagy stops this swelling. Keep the cleanup crew working. Many things will work better.
The Compound Your Gut Makes From Pomegranates
Here is something interesting.
One big discovery is a compound called urolithin A. It does not come straight from food. Your gut bacteria make it. They change plant compounds. These are called ellagitannins. You find them in pomegranates, walnuts, and raspberries.
Once made, urolithin A helps with mitophagy.
Nature Medicine showed this first in 2016.²
Urolithin A started mitophagy in cell tests. It also worked in living things. Animals that got it had better mitochondria. Their muscles stayed stronger with age.
A 2025 study went further.³ Urolithin A helped older adults. It supported healthy immune markers.
Here is the problem. Not everyone's gut makes urolithin A. It depends on your gut bacteria. Your gut bacteria change as you age. So, eating pomegranates daily might not make much of it.
(Your gut bacteria are like a picky chef. They may or may not make what you need. Thanks, gut.)
NAD+: The Fuel Behind the Scenes
Urolithin A is one way. But mitophagy is not just one thing. It is a system. Systems have many parts that work together.
One part studied a lot is NAD+. This is short for nicotinamide adenine dinucleotide. Every cell in your body uses it. It helps make energy. It also turns on proteins called sirtuins. Sirtuins control cells. They help keep mitochondria healthy.
A 2026 paper in Autophagy showed this.⁴ Healthy NAD+ in mitochondria helps mitophagy. Low NAD+ hurts it.
By age 50, your cell's NAD+ is much lower. It was higher when you were 30. This is well-known.
Resveratrol is found in grape skins and some berries. It has been studied. It helps turn on sirtuins. It works like NAD+. It does not replace it. It helps it.
NAD+ fuels the system. Resveratrol helps protect it.
Frequently Asked Questions
What exactly is mitophagy? It is how your cell recycles broken mitochondria. It is a quality-control process. It keeps your cell's energy systems working well.
What is urolithin A and where does it come from? Your gut bacteria make it. They use ellagitannins. These are in pomegranates, walnuts, and raspberries. How much you make depends on your gut bacteria.
How does NAD+ support mitophagy? NAD+ turns on sirtuins. These proteins help control how good your mitochondria are. Healthy NAD+ levels help this process work. NAD+ levels drop with age. This may affect this system.
Does mitophagy slow down as we age? Studies suggest it can change with age. Broken mitochondria are not cleared. They may cause low-level swelling. That swelling is linked to aging. Helping mitophagy is one part of the answer.
What foods help make urolithin A? Pomegranates, walnuts, raspberries, and strawberries are best. They have ellagitannins. Your gut bacteria do the changing. So, eat many kinds of fiber-rich foods. This also helps.
This is for information only. This is not medical advice. Do your own research. Talk to your doctor. Do this before changing your diet, supplements, or health routine.
About the author — Roger Braun is the founder of Eternal Springs Bio, a NASM Certified Nutrition Coach, and a wellness entrepreneur with more than 14 years of experience in the dietary supplement industry. He earned his Bachelor's Degree in General Studies from Western Illinois University and has spent his career working with nutrition, supplement, and healthy-aging products.
Roger's writing focuses on the science of aging, metabolic health, gut health, immune support, and evidence-based nutrition strategies. He translates peer-reviewed research and supplement industry knowledge into clear, practical guidance for adults who want to better understand how nutrition, lifestyle, and targeted supplementation can support healthy aging in midlife and beyond.
Based on original ideas, research direction, and editorial review by the author, with AI-assisted drafting support.
This article is for informational purposes only — see the full disclosure below.
This article is for informational purposes only and is not medical advice. Do your own research and talk to your doctor before changing your diet, exercise routine, supplements, or health habits. The Food and Drug Administration has not evaluated these statements. If the above article mentions product(s), please know, These products are not intended to diagnose, treat, cure, or prevent any disease.