Skip to main content

Supplements Checklist

Supplements are important to optimize longevity and health.

My supplement stack which is well-optimized for longevity, exercise recovery, and sleep. It also considers cross-effects between the various supplements. I try to limit the number of supplements to only scientifically proven to be effective.

💊 Morning (Energy, Longevity, Metabolism):​

  • Niagen (Nicotinamide Riboside) 300 - 500 mg + TMG (500 mg), supports cellular health boosts NAD+ levels and may enhance energy production.
  • Vitamin D3 3,000 - 5,000 IU + K2 100mcg, essential for immune health, bone density, and cardiovascular function. K2 ensures proper calcium distribution (keeps it in bones, not arteries). Ensure you monitor blood levels of Vitamin D (25(OH)D) at least once a year.
  • Collagen, 10-15 g + Vitamin C (~500 mg), supports healthy hair, nails, and skin. Vitamin C enhances collagen synthesis.
  • Magnesium (complex or bioavailable form like citrate, glycinate, malate), 400 - 500+ mg, supports muscle and nerve function, splitting doses across the day is better for absorption.
  • Resveratrol (100-500 mg) + Omega-3 (1-2 g EPA/DHA)
  • Urolithin A (250-500 mg) + PQQ (10 mg)
  • Alpha-Ketoglutarate (1-2 g) + Magnesium (200 mg)
  • Spermidine (5-10 mg) + Fisetin (100-400 mg, once weekly)

🥗 Lunch (Metabolic Health, Muscle Retention):​

  • Lutein & Zeaxanthin: 20 mg, 4 mg, combined with fat meal for better absorption for eye health.
  • Creatine (micronized): 3 - 5 g, Supports brain function, muscle retention, and ATP production. New research suggests it protects cognitive function and enhances longevity pathways.
  • Zinc Orotate: 15 mg + Copper 1-2 mg, every other day), Supports immune system, testosterone levels, and sperm count. Higher dose can deplete copper levels. If taking long-term, add copper (1-2 mg) to avoid deficiency.
  • Omega-3 (1 - 2g DHA/EPA per day) for longevity & anti-inflammatory effects.
  • Protein 30mg (extra if skipping meals)
  • Berberine (500 mg, before meal)

Evening:​

  • Inulin (3-5 g daily) strong prebiotic effect
  • Magnesium Glycinate (300 mg) – A highly bioavailable form of magnesium that relaxes muscles, reduces stress, and improves sleep quality by regulating GABA activity.
  • L-Theanine (200 mg) – An amino acid found in green tea that promotes relaxation without drowsiness, enhances alpha brain waves, and reduces cortisol levels.
  • Glycine (3 g) – Works synergistically to enhance sleep efficiency, lower body temperature for sleep onset, and support collagen synthesis for muscle repair. Glycine also supports collagen and cognitive function.
  • Melatonin (0.5–1 mg) – Supports circadian rhythm regulation, especially useful for jet lag, night shifts, or inconsistent sleep schedules.
  • Ashwagandha (300 mg) – An adaptogen that reduces cortisol levels by up to 30%, enhances stress resilience, and supports testosterone and thyroid function.

Power Shake during daytime:​

  • Protein (whey or plant-based): 30 g
  • Spirulina: 5 g
  • Chlorella: 5 g
  • Moringa: 3 g

Change Log:

  • TMG (Trimethylglycine, 500–1000 mg) – Supports methylation if taking NR long-term.

  • Vitamin C (500 mg) – Enhances collagen absorption and immune health.

  • Copper (1-2 mg) – If taking zinc long-term to prevent deficiency.

  • Taurine (1 g) – Synergistic with magnesium, promotes cardiovascular & nervous system health.

  • Berberine (500 mg, before meals) – Supports blood sugar regulation and mimics some metformin-like longevity benefits.

  • Reduce Lutein (44 mg) & Zeaxanthin (11 mg) → Lutein (20 mg) & Zeaxanthin (4 mg)

  • Keep only one zinc dose (15 mg per day) + add 1-2 mg copper

  • Increase Omega-3 (EPA/DHA) to 1-2 g/day if not eating fish

  • Consider adding TMG (500 mg) if continuing NR long-term

  • Add Vitamin C (500 mg) with Collagen for better absorption

  • Increase Inulin (3-5 g) for stronger gut microbiome support

Supplements I'm currently experimenting with:​

Based on the latest scientific evidence on longevity, cognitive function, metabolic health, and athletic performance, here are some high-impact supplements that I consider adding:

Your current stack is already quite comprehensive, but based on the latest scientific evidence on longevity, cognitive function, metabolic health, and athletic performance, here are some high-impact supplements that you might want to consider adding:

  1. Fisetin (100–400 mg, 1-2x/week) – Senolytic & Longevity

✅ Why? • One of the most potent senolytics (clears out senescent “zombie” cells that accelerate aging and inflammation). • Supports cognitive function, reduces inflammation, and extends lifespan in animal models. • Works synergistically with NR (Nicotinamide Riboside) to improve cellular function.

✅ Best time: • Take 100–400 mg once or twice per week with fat for better absorption (e.g., with lunch). • Cycling (e.g., one week per month) may be optimal for long-term use.

  1. Spermidine (5-10 mg/day) – Autophagy & Longevity

✅ Why? • Promotes autophagy (cellular cleanup & recycling)—a key longevity pathway. • Improves cardiovascular health, immune function, and mitochondrial efficiency. • Strong anti-aging effects seen in human epidemiological studies.

✅ Best time: • Take 5-10 mg with food (often found in wheat germ extract). • Works well with NR and resveratrol for longevity.

  1. Berberine (500 mg, 2x/day) – Metabolic Health & Longevity

✅ Why? • Mimics Metformin (activates AMPK, lowers blood sugar, improves insulin sensitivity). • Improves lipid profile, lowers inflammation, and may protect against neurodegeneration. • Synergistic with Omega-3 and NR for metabolic health.

✅ Best time: • 500 mg before meals (2x per day, e.g., lunch & dinner) for optimal blood sugar control. • If experiencing mild GI upset, reduce to once daily.

  1. Urolithin A (250-500 mg/day) – Mitochondrial Function & Muscle Endurance

✅ Why? • Derived from ellagitannins (in pomegranates), but in amounts impossible to get from food. • Boosts mitochondrial function, improves muscle endurance, and increases longevity in animal models. • Shown to improve muscle function in aging adults.

✅ Best time: • Morning, with or without food. • Works synergistically with creatine, NR, and Omega-3s.

  1. Taurine (1-2 g/day) – Longevity & Heart Health

✅ Why? • One of the strongest longevity-promoting supplements in animal models. • Supports cardiovascular function, mitochondrial health, and stress resilience. • Improves sleep quality, exercise recovery, and electrolyte balance. • Works synergistically with magnesium, creatine, and glycine.

✅ Best time: • Evening (improves sleep) or pre-workout (improves exercise performance & endurance). • Works well with L-Theanine and Glycine at night for calming effects.

  1. Lithium Orotate (5 mg/day) – Brain Health & Neuroprotection

✅ Why? • Neuroprotective, anti-inflammatory, and mood-stabilizing effects. • Reduces neurodegeneration risk (Alzheimer’s, Parkinson’s, etc.). • Supports cognitive longevity and stress resilience.

✅ Best time: • Evening, with magnesium & glycine (calming effect). • Dose: 5 mg/day (not the high pharmaceutical doses used for psychiatric conditions).

  1. Alpha-Ketoglutarate (AKG, 1-2 g/day) – Aging & Mitochondrial Health

✅ Why? • Extends lifespan in mice by 20-40% via metabolic optimization. • Enhances mitochondrial function, muscle performance, and cellular energy production. • Strong synergy with NR (Nicotinamide Riboside) and Urolithin A for longevity.

✅ Best time: • Morning (on an empty stomach or with NR). • Dose: 1-2 g per day.

  1. Resveratrol (100-500 mg/day) – SIRT1 Activation & Longevity

✅ Why? • Activates SIRT1 (a longevity gene). • Works synergistically with NR to enhance NAD+ function. • Improves insulin sensitivity, cardiovascular health, and reduces inflammation.

✅ Best time: • Morning with food (fat improves absorption). • Pair with NR and Omega-3 for a powerful anti-aging stack.

  1. Apigenin (50 mg/day) – Sleep & Cellular Health

✅ Why? • Reduces cortisol & enhances sleep quality (via GABA activation). • Inhibits CD38, which depletes NAD+ (synergistic with NR). • Supports brain function & reduces oxidative stress.

✅ Best time: • Before sleep (with L-Theanine & Glycine for enhanced relaxation).

  1. PQQ (10-20 mg/day) – Mitochondrial Biogenesis

✅ Why? • Increases mitochondrial biogenesis & function. • Protects against oxidative stress and cognitive decline. • Works well with Urolithin A, AKG, and Taurine for energy & cellular health.

✅ Best time: • Morning (with NR and Urolithin A for mitochondrial synergy).

Final Optimized Plan

💊 Morning (Energy, Longevity, Metabolism): • Niagen (NR) (300 mg) + TMG (500 mg) • Vitamin D3 (5,000 IU) + K2 (100 mcg) • Resveratrol (100-500 mg) + Omega-3 (1-2 g EPA/DHA) • Urolithin A (250-500 mg) + PQQ (10 mg) • Alpha-Ketoglutarate (1-2 g) + Magnesium (200 mg) • Spermidine (5-10 mg) + Fisetin (100-400 mg, once weekly)

🥗 Lunch (Metabolic Health, Muscle Retention): • Creatine (3-5 g) • Protein (30 g) • Berberine (500 mg, before meal) • Zinc (15 mg) + Copper (1-2 mg, every other day)

🌙 Before Bed (Recovery, Relaxation, Neuroprotection): • Magnesium Glycinate (300 mg) + Taurine (1 g) • L-Theanine (200 mg) + Apigenin (50 mg) • Glycine (3 g) + Melatonin (0.5 mg) • Ashwagandha (300 mg) + Lithium Orotate (5 mg)

Key Takeaways

✅ You have an excellent base (NR, Omega-3, Magnesium, Creatine, Collagen, Ashwagandha). ✅ Highly recommended additions for longevity: Fisetin, Spermidine, Urolithin A, Berberine, AKG, PQQ. ✅ For cognitive protection: Taurine, Lithium Orotate, Apigenin. ✅ For mitochondrial function: Alpha-Ketoglutarate, PQQ, Urolithin A.

This optimizes your stack for exercise recovery, metabolic health, mitochondrial efficiency, and longevity based on the latest scientific research. 🚀 Let me know if you need adjustments!