Supplements Checklist

Supplements are important to optimize longevity and health.

My supplement stack 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 those 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 30g (extra if skipping meals)
Berberine (500 mg, before meal)

Evening (Recovery, Relaxation, Neuroprotection)

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 (daytime)

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

Supplements I’m Currently Experimenting With

Based on the latest scientific evidence on longevity, cognitive function, metabolic health, and athletic performance, here are high-impact supplements I’m evaluating:

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

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.

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.

2. Spermidine (5–10 mg/day) — Autophagy & Longevity

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.

Take 5–10 mg with food (often found in wheat germ extract). Works well with NR and resveratrol for longevity.

3. Berberine (500 mg, 2x/day) — Metabolic Health & Longevity

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.

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.

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

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.

Morning, with or without food. Works synergistically with creatine, NR, and Omega-3s.

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

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.

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

6. Lithium Orotate (5 mg/day) — Brain Health & Neuroprotection

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

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

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

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.

Morning (on an empty stomach or with NR). Dose: 1–2 g per day.

8. Resveratrol (100–500 mg/day) — SIRT1 Activation & Longevity

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

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

9. Apigenin (50 mg/day) — Sleep & Cellular Health

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

Before sleep (with L-Theanine & Glycine for enhanced relaxation).

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

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

Morning (with NR and Urolithin A for mitochondrial synergy).