Supplement Stack
The short answer
Strip away the hype and the foundation is short: omega-3, creatine, vitamin D and magnesium. The molecules that dominate longevity marketing (NMN, resveratrol, metformin) are where the sources split.
with a meal
The base of most longevity stacks. Targets on record: a 12% omega-3 index, and 1.5-3g of EPA a day for mood and the brain.
any time, daily
Monohydrate is the form on record, for muscle and more and more for the brain and aging. No loading phase needed.
with a fat-containing meal
D3 is the form on record, often paired with K2. Dose to a blood level; don't guess.
evening
About 45-50% of people don't get enough. Glycinate for daily use and sleep (see magnesium glycinate vs citrate).
glycine evening; zinc with food
Glycine for sleep and zinc round out the foundation for most people.
This stack is short on purpose. Its foundation is a few supplements with broad support and a clear safety record: omega-3, creatine, vitamin D and magnesium, plus glycine and zinc. The supplements that dominate longevity marketing are the ones the sources split on, and NR failed the gold-standard ITP mouse trial. A real longevity stack is short, cheap and boring. 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 cited ranges, get timing and interaction guidance, and chat with the full record, all in Pro.
Cancel anytime. Every dose cited to the source.