Supplement Stack
The short answer
Strip away the hype and the five experts converge on a surprisingly short foundational stack: omega-3, creatine, vitamin D, and magnesium — each backed by 4-5 of them. The molecules that dominate longevity marketing (NMN, resveratrol, metformin) are exactly where they disagree most. This is the evidence-first version: what actually holds up across all five.
with a meal
The single highest-consensus supplement — all 5 experts back it (4.8/5). Attia targets a 12% omega-3 index; Huberman uses 1.5-3g EPA for mood and brain.
any time, daily
Unanimous (4.6/5). All 5 recommend monohydrate for muscle, and increasingly brain/aging. No loading phase needed.
with a fat-containing meal
4 of 5 recommend D3 specifically; Patrick is a strong advocate, Hyman always pairs it with K2. Dose to a blood level, don't guess.
evening
4 of 5 back it (4.1/5); ~45-50% of people are insufficient. Glycinate for daily use and sleep (see magnesium glycinate vs citrate).
glycine evening; zinc with food
Glycine (4.0/5, all-5 for sleep/longevity) and zinc (4.2/5, 4 of 5) round out the foundation for most people.
The evidence-first takeaway is what this stack leaves out. The experts agree on a foundational few — omega-3, creatine, vitamin D, magnesium (plus glycine and zinc) — because those have the broadest support and the clearest safety. The supplements that dominate longevity marketing are precisely the ones they split on: Attia calls NAD/NMN 'noise,' NR failed the gold-standard ITP mouse trial, and Huberman personally avoids metformin, berberine, and rapamycin for longevity. A real longevity stack is short, cheap, and boring — and every expert agrees the biggest levers aren't in a bottle at all: sleep, resistance training, and Zone 2 cardio outrank every supplement on this page.
Track this stack, see how your doses compare to the expert ranges, get timing and interaction guidance, and chat with the full expert dataset — all in Pro.
Cancel anytime. Every dose cited to the source.