Here’s a scientifically-informed longevity supplement stack based on the latest human aging and telomere research. This stack is designed to support:
- 🧬 Telomere protection
- 🔄 Cellular repair & mitochondrial function
- ⚙️ Anti-inflammatory pathways
- 🧠 Cognitive health & metabolic balance
✅ This is not medical advice. Always consult a physician, especially if you’re taking medication or have pre-existing conditions.
🧪 🧬 Core Longevity Supplement Stack (Daily Use)
| Supplement | Dosage | Key Benefits | Research Backing |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | 250–500 mg | Boosts NAD+ for DNA repair, energy, and sirtuin activation | David Sinclair (Harvard), human trials ongoing |
| Resveratrol (with NMN) | 100–200 mg | Activates SIRT1, anti-inflammatory, supports telomere function | Shown in mice, synergistic with NMN |
| Quercetin + Fisetin | 250–500 mg (cycle 2x/month) | Senolytic — clears aged “zombie” cells | Mayo Clinic studies |
| Astragalus Extract (TA-65 alternative) | 10–25 mg | Telomerase activation | Preliminary human data (TA-65 studies) |
| Omega-3 (EPA+DHA) | 1000–2000 mg | Telomere protection, brain & heart health | Strong epidemiological support |
| Curcumin (with BioPerine) | 500–1000 mg | Anti-inflammatory, reduces DNA damage | Extensive clinical research |
| Vitamin D3 + K2 | D3: 2000 IU / K2: 90–120 mcg | Cell longevity, immune & bone support | Correlated with longer telomeres |
| Magnesium (Glycinate or Threonate) | 200–400 mg | Mitochondrial and neural repair, sleep support | Human and animal studies |
| CoQ10 (Ubiquinol) | 100–200 mg | Mitochondrial energy, heart function | Especially for those over 40 |
| L-Theanine | 100–200 mg | Stress reduction (cortisol lowers telomerase) | Clinical trials support calm + focus |
🧠 Optional Add-Ons (Advanced Biohackers)
| Supplement | Why Take It | Notes |
|---|---|---|
| Apigenin | Inhibits CD38 (boosts NAD+ availability) | Found in parsley; pairs well with NMN |
| Berberine | AMPK activation, blood sugar control | Natural metformin alternative |
| Melatonin (Low Dose) | Anti-aging hormone, sleep optimizer | Use 0.3–1 mg (not high doses) |
| PQQ | Mitochondrial biogenesis | Often paired with CoQ10 |
| Lion’s Mane Mushroom | Nerve growth factor (NGF) | Supports brain repair |
| Acetyl L-Carnitine | Fat metabolism, mental clarity | Use for energy in fasting or aging states |
🗓️ Sample Timing Guide
| Time | Stack |
|---|---|
| Morning (Fasted) | NMN, Resveratrol, Apigenin, Vitamin D3+K2, Omega-3 |
| Mid-Day | Magnesium, Curcumin, CoQ10 |
| Evening | Fisetin (cycle days), L-Theanine, Lion’s Mane, Melatonin |
🧠 On fasting days, NMN + Resveratrol = more mitochondrial efficiency.
⚠️ On senolytic days (2x/month), take Quercetin + Fisetin together, then pause.
💬 Longevity Tips Beyond Supplements
- Intermittent Fasting (16:8) — boosts autophagy and AMPK
- Cold exposure — may improve mitochondrial health
- Zone 2 cardio (e.g. brisk walking) — linked to longer telomeres
- Quality sleep — absolutely essential for DNA repair
- Avoid seed oils, processed sugar, and chronic stress
Here’s a complete list of natural foods that contain or support the longevity supplements you’re interested in — including NMN, resveratrol, quercetin, fisetin, curcumin, omega-3s, and more.
🥦 Longevity Nutrients & Their Food Sources
| Supplement/Nutrient | Best Natural Food Sources | Notes |
|---|---|---|
| NMN (Nicotinamide Mononucleotide) | – Broccoli- Edamame (young soybeans)- Cabbage- Avocados- Tomatoes | Levels are small, but regular intake helps support NAD+ |
| Resveratrol | – Red grapes (especially skin)- Red wine (moderation!)- Blueberries- Dark chocolate- Peanuts | Found in Japanese knotweed (common in supplements) |
| Quercetin | – Onions (especially red)- Apples (with skin)- Kale- Capers- Berries- Buckwheat | Powerful antioxidant and anti-inflammatory flavonoid |
| Fisetin | – Strawberries (highest natural source)- Apples- Persimmons- Mangoes- Onions- Kiwis | Concentrations in food are low — supplements often needed for senolytic effects |
| Astragalus Root (TA-65 source) | – Dried astragalus root (herbal teas, soups in traditional Chinese medicine) | Usually consumed as extract or herbal tea |
| Omega-3 (EPA + DHA) | – Salmon- Mackerel- Sardines- Anchovies- Chia seeds (ALA)- Flaxseeds (ALA) | EPA & DHA are mostly in fatty fish; plant omega-3s (ALA) are less potent |
| Curcumin | – Turmeric root / turmeric powder | Best absorbed when combined with black pepper (piperine) |
| Vitamin D3 | – Sunlight (skin exposure)- Fatty fish- Egg yolks- Fortified milk/soy milk | D3 is harder to get through diet alone |
| Vitamin K2 | – Natto (fermented soybeans — very common in Japan)- Hard cheeses- Egg yolks- Liver | Natto is the richest source of K2 (MK-7) |
| Magnesium (glycinate, threonate forms) | – Pumpkin seeds- Almonds- Spinach- Dark chocolate- Avocados | Most people are magnesium-deficient — diet helps but not always enough |
| CoQ10 (Ubiquinol) | – Organ meats (heart, liver, kidney)- Sardines- Mackerel- Spinach- Broccoli | Levels drop significantly after age 40 |
| L-Theanine | – Green tea (especially matcha)- Black tea- Gyokuro (Japanese shade-grown tea) | Works synergistically with caffeine for calm focus |
🧠 Bonus: Top Longevity Diet Tips (Inspired by Blue Zones)
- Eat mostly plants: vegetables, legumes, fruits, seeds, nuts.
- Add fermented foods: natto, miso, kimchi, yogurt — support gut and brain health.
- Limit sugar and processed food to reduce inflammation and telomere damage.
- Practice time-restricted eating (e.g., 16:8) to boost autophagy and mitochondrial repair.