If you’ve wondered how the top companies build their ultimate anti-aging and longevity supplement stacks, you’re in the right place!
Today, I’m going to break down the exact formulation I would use that’ll outperform most options on the market (someday, perhaps I’ll formulate this into a commercial product).
Better yet, I’m going to show you how to customize your own DIY over-the-counter longevity supplement stack for your unique goals, budget, and lifestyle.
I’ll also provide the rationale for each ingredient.
Build a strong foundation by prioritizing essential micronutrients, electrolytes, and mitochondrial support before adding specialized longevity supplements
Choose supplements that target oxidative stress, inflammation, metabolism, & cellular repair for a well-rounded approach
Some ingredients work best at specific times, like melatonin at night & shilajit in the morning, while others should be cycled to avoid tolerance
Personalize your stack based on your body’s needs, genetics, & lifestyle
Foundational Assumptions to Make This Stack Work
Before creating your own tailored longevity supplement regimen, I’m assuming you’re already doing the foundational health practices, that is:
- Clean diet
- Ample sleep
- Frequent movement
- Stress reduction
- Proper breathing patterns
- Optimal light exposure; and more
You should already have a diet or regimen replete with vitamin, minerals, and trace minerals. If you don’t, no advanced stack will work nearly as well
Finally, it can help to perform genetic testing for health and supplementation information. Even the most compelling research doesn’t guarantee a substance will be compatible with your biology.
Promising longevity substances like GlyNAC supplements can cause far more drawbacks than net benefit if you do not metabolize NAC well (which is common).
Same with Green Tea Extract (EGCG), certain flavonoids, and other popular ingredients.
DIY Longevity Supplement Stack Step #1: Core Ingredients
For the easiest, most hassle-free approach, I recommend grabbing one of these top all-in-one longevity supplements.
If you want to build you own over the counter supplement complex, choose some of these core ingredients I’m listing below and then add on others from the below ‘Add-Ons’ section as necessary.
By the way, if I could only take five ingredients for longevity and overall healthspan they’d be:
Together, these core ingredients are the minimal viable approach to targeting all known hallmarks of aging while providing maximum health benefits simultaneously.
There are tons of other great ingredients, I’ve decided to keep this list short.
Astaxanthin
Astaxanthin is a powerful antioxidant supplement that most of the world’s never heard of. Although it has rigorous scientific evidence, studied in:
- 3,000 peer-reviewed papers
- 400+ animal studies
- 100 human clinical trials
It’s the carotenoid that gives certain seafood its characteristic pink color.
This substance also protects fish (and human consumes) from UV light while normalizing countless biomarkers—from cholesterol to inflammation.
It’s also one of few longevity substances validated effective by the Interventions Testing Program (ITP).
Three separate labs confirmed that it increased the median lifespan of mice by 12% (the equivalent of up to 9 human years)
Proposed anti-aging mechanisms include:
- Preserving mitochondrial integrity
- Protecting DNA & internal organ function
- Lowering inflammatory signaling
- Increasing autophagy & activating longevity genes like FOXO3
Astaxanthin is nature’s top antioxidant, incredibly safe, and proven effective by ample research for everything from longevity to beauty and even athletic performance.
Shilajit
Shilajit is a rare mineral pitch found at the highest elevations on earth. It’s made of nutrient-dense plants that decomposed thousands of years ago.
Throughout history, every culture with access to shilajit ascribed ‘god-like’ qualities to it. Some even claimed that for every year of daily use, you get another year of lifespan Share on XIt contains 85+ minerals in their ionic form, dibenzo-alpha-pyrones, fulvic acid, humic acid, and even vitamins.
Shilajit’s the best natural source of fulvic acid which is a substance that amplifies the medicinal benefits of the foods and other supplements you consume.
Some of the many anti-aging mechanisms of shilajit supplementation include:
- Increasing energy (ATP) production and mitochondrial efficiency
- Fulvic acid helping with stem cell exhaustion
- Helping maintain protein homeostasis
I take shilajit daily because it provides the body with highly absorbed micro-nutrients and it amplifies the effects and utilization of the other foods and supplements I consume.
NAD+ Booster
Nicotinamide adenine dinucleotide (NAD+) is a cofactor enzyme that enables biochemical reactions. It’s vital for life, and when it naturally declines with age, your rate of aging accelerates.
NAD+ supplementation by itself doesn’t work well. NMN and NR are two popular NAD+ precursors and some of the hottest longevity supplements of all because they help restore NAD+ status.
This, in turn, should help the body operate more youthfully.
But these two precursors don’t work all that well by themselves. Instead, intelligent manufacturers combine several ingredients together to synergistically and safely increase NAD+ levels.
Or, if you’re on a tight budget, you can focus on the free/cheap NAD boosters like niacinamide.
Some of the many ways NAD+ addresses aging include:
- Increasing DNA repair
- Restoring mitochondrial function
- Boosting activity of sirtuin longevity proteins
- Epigenetic regulation
- Regulating nutrient‐sensing pathways
Every organ function and biochemical process requires cellular energy. The older you get, the more important maintaining youthful NAD+ levels.
NAD+ boosting supplement formulas are a good addition.
Spermidine
Spermidine is a natural polyamine found not only in sperm, but within some foods regularly enjoyed by the longest lived world populations.
Certain gut bacteria also produce spermidine. It’s become a longevity staple as researchers discovered that it benefits around 9/12 of the hallmarks of aging—something no other substance does.
It’s a great promoter of autophagy and increases the lifespan of yeast, flies, worms, and human immune cells.
Today, most of us lack the necessary spermidine-producing gut bacteria and consume virtually zero in our diets Share on XA newer study suggested that spermidine supplements don’t increase blood spermidine levels like the food sources (and thus, wouldn’t work)[R].
But that used synthetic spermidine which doesn’t match the molecular configuration of whole-food-derived natural spermidine supplements (which also include other polyamines like spermine and putrescine).
Some of the many ways spermidine addresses aging include:
- Increasing autophagy
- Enhancing protein quality control
- Increasing DNA & internal organ protection
- Improving anti-inflammatory effects
- Promoting mitochondrial health
Naturally-derived spermidine targets many of the hallmarks of aging and has beauty benefits, making it a solid addition to your stack (but avoid synthetic forms if possible).
Molecular Hydrogen (H2)
Molecular hydrogen is the smallest known molecule in the universe. So small, that it can penetrate into cells and protect them.
Although you may not have heard of it, over 2,000 studies show that it improves health & performance, as well as improves 200+ disease models.
Unlike most antioxidants, H2 is selective. It only neutralizes unhealthy stress and inflammation while preserving beneficial cellular signaling
For example, H2 quells hydroxyl radicals, without affecting beneficial reactive species needed for cellular signaling.
Other common antioxidants do not, and they can interfere with important signaling (such as healthy post-workout inflammation).
In fact, some research suggests that H2 enhances the adaptations to training [R].
Molecular hydrogen is also one of the safest substances on Earth. You simply cannot use too much.
H2 has several key anti-aging mechanisms, including:
- Protecting cells against damage
- Reducing inflammation & cellular senescence
- Enhancing ATP energy production while reducing mitochondrial oxidative damage
- Improving epigenetic expression
- Protecting DNA
- Increasing metabolic health (glucose and cholesterol levels)
You can take it as tablets or inhale it as a part of “Brown’s Gas”.
H2 is another multi-factorial supplement that’s not only incredibly BioHarmonous, but directly and indirectly addresses many hallmarks of aging. I use Brown’s Gas daily.
Senolytic Supplement Complex
As a normal part of the aging process, some cells become dysfunctional. Usually, your immune system handles them.
A small subset of cells stop dividing and entered a state of permanent growth. They consume resources but do not perform their roles. These cells are called senescent cells.
They secrete pro-inflammatory substances (called the SASP) which “infects” nearby healthy cells. Earning senescent cells the nickname of “zombie cells”.
Cellular senescence is a natural part of aging and serves protective roles (like preventing the proliferation of damaged cells).
The accumulation of these cells, however, contributes to aging and age-related diseases.
Senotherapeutics, a class of interventions, aim to reduce the harmful effects of these cells (senomorphics) or remove them entirely (senolytics).
Many longevity substances have direct senolytic action. Popular ingredients include apigenin, fisetin, quercetin, piperlongumine, and curcumin.
Each with different effects, potencies, and weaknesses.
Some brands have put together precise combinations of different ingredients and dosages to maximize the therapeutic impact while minimizing collateral damage
A senolytic supplement complex should impact multiple aging mechanisms like:
- Reducing chronic inflammation
- Inducing autophagy
- Improving tissue function, repair, and regeneration
- Enhancing stem cell function
- Improving metabolic health
If you can only pick one ingredient, I like apigenin because it also supports optimal NAD+ levels, activates autophagy, and supports epigenetic expression.
You could also choose fisetin or quercetin for this purpose, they just have narrower effects.
Cells naturally become dysfunctional with age and senolytic supplement combinations alleviate unnecessary bodily resource drain
Plus, some supplement regimens only require two days of usage per month.
Electrolytes
You’ve certainly heard of electrolytes. Electrolytes are a subset of minerals traditionally supplemented by athletes.
But did you know they’re foundational to overall health and longevity?
If you consume a ton of water over a very short period, you can die. Your body essentially becomes waterlogged
Your physiology, which runs on electricity and then chemicals, can no longer send signals. The whole system stops working.
We get the vast majority of electrolytes through inorganic minerals dissolved in water and through diet.
If you consume high-quality filtered tap water using technologies like reverse osmosis filters, you only get electrolytes from food.
Electrolyte supplements are cheap and effective ways to support hydration, ion balance, and proper signal transduction. Products generally contain:
- Sodium
- Potassium
- Calcium
- Magnesium
- Chloride
- Bicarbonate
- Phosphate
Factors of modern living are causing electrolyte levels in food to plummet and, these days, supplementing is now essential.
While a perfectly balanced diet may contain adequate electrolytes, adding a supplement is cheap and a great way to improve cellular health.
DIY Longevity Supplement Stack Step #2: Consider These Goal & Status Dependent Add-Ons
Depending on your situation, you’ll probably want to add one or more supplementary ingredients to your core stack.
Add-Ons to consider adding to your longevity stack include:
These substances aren’t foundational for everyone but still worth considering.
Collagen
Collagen peptides are an excellent source of three vital non-essential amino acids. Collagen is actually the most abundant protein in your body.
Though your body can produce these three amino acids, humans today need far more and diet is largely insufficient.
Collagen isn’t just for skin and beauty, it’s the backbone for much of your body. From connective tissue (joints, ligaments, tendons, cartilage), to bone, muscle, to internal organs.
Collagen peptides are the best source of the anti-aging amino acid glycine (about 1/3 of collagen is glycine).
Collagen helps with cell health by maintaining the extracellular matrix (ECM) which enhances signaling Share on XIt also addresses the “loss of proteostasis” aging hallmark by providing amino acid building blocks to support protein structures. [R]
You can get collagen naturally through a diet rich in collagenous meats (ribs, brisket, chuck roast, or other fibrous cuts). Or, by consuming lots of bone broth or gelatin.
Some people react poorly to collagen peptides, bone broth, and/or supplemental glycine, so proceed with caution
Rhodiola Rosea
Rhodiola rosea is one of the best true adaptogens. It’s also my personal favorite.
Adaptogenic substances all meet strict criteria to earn the categorization, including incredible safety, broad effects, and supporting stress adaptation.
Rhodiola has a slight energizing effect, and it specifically helps mitochondria work more effectively. It’s great for:
- Mental performance (memory, concentration, learning, nerve health)
- Acclimating to difficult environments
- Reducing stress hormones like cortisol
Essentially, rhodiola drives cellular resilience. It extends lifespan in animal models, likely through improving anti-aging regulators like SIRT and AMPK. I use it five days per week.
Berberine
Berberine is a natural plant defense alkaloid found in barberry, goldenseal, and Oregon grape.
It has a rich history of use in traditional medicines, primarily for its potent antimicrobial, anti-inflammatory, and blood sugar lowering effects.
Notably, berberine does several things for longevity. By activating the AMPK enzyme, it mimics caloric restriction. Improving insulin sensitivity, reducing blood sugar levels, and regulating metabolism.
It also appears to normalize cholesterol levels and heart health.
Its natural antimicrobial effects make it one of few substances on this list that help rebalance gut flora by suppressing pathogenic overgrowth (Candida, H. pylori, SIBO-related bacteria).
Other anti-aging targets include addressing chronic inflammation and regulation of the epigenome.
This substance is quite powerful, so I suggest choosing and using one of these top berberine supplements carefully. Personally, I wouldn’t use it daily. It seems to make more sense for short-courses.
Pterostilbene (better than resveratrol)
Some fruits and vegetables (like blueberries and grapes) contain the stilbene family of natural substances like resveratrol and pterostilbene.
These are among the best known activators of the sirtuin class of longevity proteins.
Pterostilbene addresses at least six of the known hallmarks of aging
I first learned of Pterostilbene from Dr. Sandy Kaufmann and in almost every way, it appears vastly superior (especially its absorption and stability) to its more popular cousin, resveratrol.
It gained attention since it extended lifespan in multiple organisms.
Not only that, but it also activates AMPK, lowers inflammation, improves DNA repair, reduces oxidative damage, and benefits the brain.
The main downside is that some research suggests it may slightly increase some lipid biomarkers like cholesterol. Other than that, it’s vastly superior to resveratrol and belongs in most stacks.
Melatonin
Melatonin is the “sleep” hormone produced by the pineal gland in the brain. Although it’s best known for its control over sleep-wake cycles, it has powerful anti-aging properties too.
But first, you’re probably wondering about the safety of supplementing a hormone.
Well, unlike other hormones, melatonin doesn’t have a negative feedback loop…
That means that when you supplement it, you body doesn’t downregulate natural production over the long-term.
In fact, the vast majority of melatonin is actually produced outside the brain, in the mitochondria.
This is because it’s a potent mitochondrial antioxidant that helps with genomic stability, mitochondrial health (clearly), and inflammation. Melatonin also supports the immune system and sleep.
During acute challenges, injury, or illness especially, I megadose melatonin, often going as high as 100X the “typical” dose. But it’s also powerful as a prophylactic. Still, I don’t use it nightly.
DIY Longevity Supplement Stack Step #3: Putting It All Together
Now that you’ve learned about some of the key ingredients to consider, let’s discuss how to actually put your longevity supplement stack together.
People generally do great picking up the Core Ingredients, and then selecting a few from the list of Add-Ons to support their particular goals or lifestyle.
Then, you want to consider the form and timing of each ingredient.
For example, barring major issues, most people prefer taking melatonin at night and shilajit in the morning.
Astaxanthin pairs nicely with a fat-containing meal or drink. Electrolytes you can use any time, but especially helpful first thing in the morning.
With most substances, I like to use them on work days (five days on) and skip them on the weekends (two days off).
That reduces cost, adds flexibility, and reduces potential issues with tolerance or metabolite buildup.
Certain ingredients, like powerful senolytics (or especially berberine), should be cycled.
So look up each component of the stack you build to learn about dosing. It can help to write it down somewhere.
How to Build Your Longevity Supplement Stack Made Simple
Creating a custom longevity supplement plan is fairly simple.
If you’re already taking more than one supplement, you’ve unknowingly already crafted your first formula.
The simple truth is that there’s no one-size-fits-all anti-aging supplement formula. Or really, any formula Share on XBiochemical individuality clearly shows that every drug, supplement, food, and even nutrient won’t work as expected for some people.
That’s why I am a huge fan of starting with the foundations.
Repleting your body with ample micro-nutrients, choosing the (nearly) universal core ingredients of astaxanthin, shilajit, NAD+ boosters, molecular hydrogen, and spermidine.
And then working with your genes and lifestyle to choose add-ons like collagen, Rhodiola, berberine, pterostilbene, and many more.
There are all kinds of other over the counter ingredients I could add to this list:
But they’re not quite as versatile or universal as the short list I’ve included here.
Armed with this strategy, you can tailor a DIY longevity supplement regimen that outperforms virtually anything commercially available.
If you found this interesting, please send it to your longevity enthusiast friend or share it on social media.
And if you feel so inclined, drop a comment below and let me know what’s in your stack (and why).
Thanks!
