Protocol · General Wellness
Longevity and Healthy Aging Support Protocol
Omega-3 Fatty Acids and Vitamin D are the core of this stack, with 8 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Longevity and Healthy Aging Support.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
10 supplements · none graded yet · 1 confirmed study
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Omega-3 Fatty Acids | Amount listed: 2–4 g EPA+DHA daily | Reduces inflammation; supports cardiovascular health; associated with longer telomeres in some studies | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (maintain 40–60 ng/mL) | Deficiency associated with increased mortality; supports bone, immune, and cardiovascular health
| Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Magnesium | Amount listed: 300–400 mg daily | Essential for hundreds of enzymes; deficiency common with aging; supports cardiovascular and metabolic health | Not graded yet | ||
| Coenzyme Q10 | Amount listed: 100–200 mg daily (ubiquinol form) | Mitochondrial energy production; antioxidant; levels decline with age; supports heart function | Not graded yet | ||
| Nicotinamide Riboside (NR) / NMN | Amount listed: 300–1,000 mg NR or 250–500 mg NMN daily | NAD+ precursors; NAD+ declines with age; supports mitochondrial function and sirtuins | Not graded yet | ||
Confirmed studies for Nicotinamide Riboside (NR) / NMN (titles as PubMed lists them) | |||||
| Resveratrol | Amount listed: 150–500 mg trans-resveratrol daily | Sirtuin activator; mimics caloric restriction effects; antioxidant and anti-inflammatory | Not graded yet | ||
| Curcumin | Amount listed: 500–1,500 mg daily with piperine or enhanced absorption form | Potent anti-inflammatory; neuroprotective; supports cardiovascular and joint health | Not graded yet | ||
| Vitamin K2 | Amount listed: 100–200 mcg MK-7 daily | Directs calcium to bones, away from arteries; may reduce vascular calcification and fracture risk | Not graded yet | ||
| Glycine | Amount listed: 3–10 g daily | Amino acid that supports collagen synthesis, sleep quality, and may have anti-aging effects on cells | Not graded yet | ||
| Alpha-Lipoic Acid | Amount listed: 300–600 mg daily | Antioxidant; regenerates other antioxidants; supports mitochondrial function and glucose metabolism | Not graded yet | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
Each opens third-party tested products, matched to the dose above where we can.
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How this protocol works
In plain language
Longevity research has identified several hallmarks of aging: genomic instability, telomere shortening, epigenetic changes, loss of proteostasis, mitochondrial dysfunction, cellular senescence, stem cell exhaustion, inflammation, and nutrient sensing dysregulation. While no supplement has been proven to extend human lifespan, some may support healthy aging processes.
THE FOUNDATIONS OF LONGEVITY:
1. Diet: Mediterranean diet, intermittent fasting, caloric moderation
2. Exercise: Regular aerobic and resistance training
3. Sleep: 7-9 hours quality sleep
4. Social connection: Strong relationships extend life
5. Purpose: Having meaning and engagement
6. Not smoking: Single biggest modifiable risk factor
7. Moderate alcohol: Or none
8. Stress management: Chronic stress accelerates aging
SUPPLEMENTS TARGET:
- Inflammation: Omega-3s, curcumin reduce chronic inflammation
- Mitochondrial function: CoQ10, NAD+ precursors support cellular energy
- Antioxidant protection: Vitamin E, C, alpha-lipoic acid
- Nutrient deficiencies: Vitamin D, magnesium often low with aging
- Cardiovascular health: #1 cause of mortality - omega-3s, K2, magnesium
Omega-3 Fatty Acids* reduce inflammation and support cardiovascular health.
Vitamin D* deficiency is associated with increased all-cause mortality.
NAD+ precursors* (NR, NMN) are promising but long-term human data limited.
Resveratrol* activates sirtuins similar to caloric restriction.
Expected timeline: Longevity effects take years to decades. Supplements support daily health and may compound over time. Focus on lifestyle foundations first.