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Limited evidencePhysical performance

Ursolic Acid

A triterpenoid from apple peel that drew attention after rodent studies showed muscle growth and fat loss. The human trials that followed are few, small, and did not show a body-composition benefit.

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What the science says

  • Body composition with exercise Limited evidence

    A double-blind randomized placebo-controlled trial in postmenopausal women found no additional effect of ursolic acid on metabolic syndrome parameters when added to a combined exercise programme. This is the most directly relevant human trial and it is negative.

  • Metabolic markers Limited evidence

    A small randomized controlled trial reported improvements in some metabolic syndrome and insulin sensitivity measures with ursolic acid. The sample was small and the finding has not been replicated in independent trials.

  • Bioavailability and dosing Limited evidence

    A phase I trial of ursolic acid liposomes in patients with advanced solid tumours characterised safety and pharmacokinetics of an intravenous formulation. Oral ursolic acid is poorly absorbed, which is the main obstacle to translating the rodent muscle findings.

Dosage & safety

Studied doseNo dose established for muscle. Human metabolic trials used roughly 150–450 mg/day of oral ursolic acid; supplement labels commonly list 150 mg.
SafetyShort-term oral use in small trials was well tolerated. Data are too sparse to characterise long-term risk, and there is no safety information for pregnancy, breastfeeding or use alongside medication. Oral absorption is low, so labelled doses may deliver very little to tissues.

How to take it

TimingTiming does not matter.
With food?Take it with a meal containing fat, because it is poorly water-soluble.
Worth knowingOral absorption is low enough that a labelled 150 mg may deliver very little to muscle, which is a plausible reason the animal findings have not carried over.

Frequently asked questions

Does ursolic acid build muscle or burn fat?

Ursolic acid's muscle and fat-loss effects come from rodent studies; in the most relevant human trial, adding ursolic acid to exercise in postmenopausal women had no extra effect. The evidence for ursolic acid is limited.

Does ursolic acid improve insulin sensitivity?

One small randomised trial reported improvements in some metabolic syndrome and insulin sensitivity measures with ursolic acid, but it has not been independently replicated. The evidence is limited.

Is ursolic acid well absorbed?

No, oral ursolic acid is poorly absorbed, so a labelled 150 mg dose may deliver very little to muscle, which may explain why the animal findings have not carried over. Take ursolic acid with a meal containing fat.

How much ursolic acid should I take?

No ursolic acid dose is established for muscle; human metabolic trials used roughly 150–450 mg/day. Long-term safety data for ursolic acid are too sparse to characterise risk.

Scientific references

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