Longevity Supplement Stack Protocol
A tiered supplement protocol organized by evidence quality and goals. Tier 1 covers foundational supplements with strong evidence. Tier 2 includes longevity-specific compounds. Tier 3 covers advanced/experimental interventions that may require medical supervision.
Expected Outcome
Varies by supplement - see individual research
How to Do It
Tier 1: Foundational (Everyone)
Vitamin D3+K2 (5,000 IU), Omega-3 EPA/DHA (2g+), Magnesium (300-400mg), Creatine (5g).
DailyTier 2: Longevity-Specific
NMN or NR (500mg-1g), Spermidine, Urolithin A (Mitopure), Alpha-ketoglutarate.
Daily, morning preferredTier 3: Advanced (Consult physician)
Rapamycin (periodic), Metformin (if appropriate), Thymosin alpha-1, BPC-157 for injuries.
Per medical guidanceGut support stack
Colostrum, quality probiotic, and aloe vera or glutamine for gut lining support.
Morning, before foodTest and adjust
Use bloodwork to verify levels (vitamin D, omega-3 index) and adjust doses accordingly.
Every 3-6 monthsSupplements
| Supplement | Dosage | Timing | Notes |
|---|---|---|---|
| Vitamin D3 + K2 | 5,000 IU D3 / 100-200mcg K2 | Morning with fat | Target blood level 50-80 ng/mL |
| Omega-3 EPA/DHA | 2-3g combined EPA+DHA | With meals | Target omega-3 index >8% |
| Magnesium (Glycinate or Threonate) | 300-400mg elemental | Evening | Threonate for brain; Glycinate for sleep/general |
| Creatine Monohydrate | 5g | Any time | Benefits muscle, brain, and cellular energy |
| NMN | 500mg-1g | Morning | NAD+ precursor for cellular energy |
| Urolithin A (Mitopure) | 500mg | Morning | Mitophagy activator for mitochondrial health |
Research Evidence
This protocol is based on 3 peer-reviewed studies. Click any link to verify the research on PubMed.
NAD+ Precursors and Aging
Yoshino J, et al. • Cell Metabolism (2018)
Key Finding: NAD+ precursors (NMN, NR) restore NAD+ levels and improve markers of metabolic health in humans.
Spermidine induces autophagy
Eisenberg T, et al. • Nature Medicine (2016)
Key Finding: Spermidine supplementation extended lifespan in model organisms and was associated with reduced cardiovascular mortality in humans.
Urolithin A and Mitophagy
Andreux PA, et al. • Nature Metabolism (2019)
Key Finding: Urolithin A improved mitochondrial function and increased muscle strength in older adults.
Safety Notes & Contraindications
- •Consult doctor if on medications - interactions possible
- •Start supplements one at a time to assess tolerance
- •Tier 3 supplements require medical supervision
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