Ursolic Acid Explained: Muscle Growth, Fat Loss & More

Quick Summary

• 🌿 Ursolic Acid is a natural compound found in apple peels, rosemary, and basil.
• 🏋️‍♂️ It supports muscle growth by enhancing protein synthesis and reducing muscle breakdown.
• 🔥 Linked to fat loss by promoting thermogenesis and reducing body fat accumulation.
• 🧠 Offers potential anti-inflammatory and cognitive support benefits.
• ❤️ May support cardiovascular health by improving lipid profiles and reducing inflammation.
• ⚠️ Possible side effects include nausea, fatigue, and gastrointestinal discomfort at high doses.
• ⏱️ Best taken with food and often stacked with other performance ingredients like HMB or CLA.
• 💊 Found in many fat burners and muscle-building supplements, especially in capsule form.

What is Ursolic Acid?

Ursolic acid is a naturally occurring triterpenoid compound found in the peel of apples, as well as in herbs like rosemary, thyme, holy basil, and oregano. While it’s been used in traditional medicine for centuries, modern science has taken an interest in its potential benefits for fat loss, muscle growth, and inflammation reduction.

Structurally, ursolic acid is similar to other bioactive plant compounds and is often classified within the “nutraceutical” category due to its wide-ranging health properties.

Ursolic Acid Benefits 🌟

💪 Muscle Growth & Maintenance

One of the most promising benefits of ursolic acid is its ability to support muscle growth. Studies show it enhances insulin/IGF-1 signaling, increases skeletal muscle mass, and decreases muscle atrophy.

• Promotes muscle protein synthesis
• Inhibits muscle degradation pathways
• Helps retain lean mass during caloric restriction or aging

🔥 Fat Loss & Body Composition

Ursolic acid may improve body composition by:

• Increasing energy expenditure
• Enhancing brown fat activation
• Reducing white fat accumulation

Its ability to increase thermogenesis makes it a useful addition to fat-burning supplement stacks.

🧠 Anti-Inflammatory & Neuroprotective Properties

Ursolic acid exhibits anti-inflammatory and antioxidant properties, which can help:

• Reduce oxidative stress and inflammation markers
• Support brain health and potentially combat age-related cognitive decline

❤️ Cardiovascular Support

Emerging evidence suggests ursolic acid may:

• Lower LDL cholesterol
• Improve blood pressure regulation
• Decrease vascular inflammation

While more studies are needed in humans, the early research is promising.

Ursolic Acid Side Effects ⚠️

Ursolic acid is generally well-tolerated when taken at standard dosages. However, high doses or long-term use may cause:

• Nausea or upset stomach
• Fatigue
• Diarrhea
• Possible liver stress with excessive intake

It's important to follow recommended dosages and consult a healthcare professional, especially if combining it with other supplements or medications.

Recommended Dosages & Timing ⏱️

Ursolic acid supplements are typically available in capsule form or as part of fat-burning or anabolic stacks.

• Typical dose: 150 mg to 300 mg per day
• Timing: Best taken with meals, especially post-workout if aiming for muscle benefits
• Cycling: Some users choose to cycle (e.g. 8 weeks on, 2 weeks off), though it’s not mandatory

Ursolic Acid Supplements 💊

You’ll often find ursolic acid in:

• Thermogenic fat burners 🔥
• Lean muscle or recomposition supplements 💪
• Natural anti-inflammatory products 🌿

Many brands combine it with ingredients like HMB, CLA, L-Carnitine, or Green Tea Extract for synergistic effects.

💡 One popular example in Australia includes supplements that stack ursolic acid with L-Carnitine or CLA to promote lean mass while reducing fat.

Stacking Ursolic Acid ⚙️

For enhanced effects, stack ursolic acid with:

• L-Carnitine – boosts fat metabolism and endurance
• HMB (β-Hydroxy β-Methylbutyrate) – supports muscle preservation
• Green Tea Extract (EGCG) – adds antioxidant and thermogenic properties
• Vitamin D – may work synergistically for muscle and metabolic health

Conclusion 🧾

Ursolic acid is a versatile compound that bridges the gap between muscle-building and fat-burning, making it an attractive option for body recomposition goals. While more research is needed to confirm some of its long-term benefits in humans, early data and anecdotal evidence suggest it’s worth considering, especially when combined with other well-supported supplements.

Whether you’re cutting fat or aiming to hold onto muscle during a lean phase, ursolic acid can be a powerful tool in your supplement arsenal.

References

• Kunkel SD, Elmore CJ, Bongers KS, Ebert SM, Fox DK, Dyle MC, Bullard SA, Adams CM. Ursolic acid increases skeletal muscle and brown fat and decreases diet-induced obesity, glucose intolerance, and fatty liver disease. *PLoS One*. 2012;7(6):e39332.
• Seo DY, Lee SR, Heo JW, No MH, Ko KS, Rhee BD, Han J. Ursolic acid in health and disease. *Korean J Physiol Pharmacol*. 2018;22(3):235–248.
• Ramachandran L, Krishnan V, Lee YH. Ursolic acid inhibits adipogenesis in 3T3-L1 cells by suppressing C/EBPα and PPARγ expression. *Life Sci*. 2014;93(13-14):528–533.
• Shin S, Jeon JH, Park D, Jang JY, Lee JH, Lee HH, Lee JY. Ursolic acid reduces hepatic steatosis and inflammation via the modulation of gut microbiota in diet-induced obese mice. *J Nutr Biochem*. 2020;79:108336.
• Wang X, Chrysovergis K, Kosak J, Eling TE. The anti-obesity effect of ursolic acid is enhanced by combination with resveratrol. *J Nutr Biochem*. 2015;26(10):1205–1213.
• Ikeda Y, Murakami A, Ohigashi H. Ursolic acid: an anti- and pro-inflammatory triterpenoid. *Mol Nutr Food Res*. 2008;52(1):26–42.