What Is a Longevity Stack?
A longevity stack is a combination of supplements targeting the core biological mechanisms of aging: mitochondrial decline, NAD+ depletion, chronic inflammation, cellular senescence, and telomere shortening.
Unlike general wellness supplements, longevity compounds are chosen based on their mechanistic action on aging pathways — informed by decades of research on model organisms, and increasingly, human clinical data.
1. NMN (Nicotinamide Mononucleotide) — 250–500 mg/day
NMN is a direct precursor to NAD+, a coenzyme that powers cellular energy metabolism. NAD+ levels decline by ~50% between ages 40 and 60, driving fatigue, poor DNA repair, and accelerated cellular aging.
Evidence: A 2022 human trial showed 250 mg/day increased NAD+ by 38% in 12 weeks, improving physical performance in older adults.
Timing: Morning, with or without food.
2. Resveratrol (500 mg/day trans-resveratrol)
Resveratrol activates sirtuins — proteins that regulate gene expression in response to caloric stress. It also has potent anti-inflammatory effects and supports mitochondrial biogenesis.
Note: Take with a fatty meal — resveratrol is fat-soluble and has poor bioavailability otherwise.
3. Quercetin (Senolytic Protocol)
Quercetin is a senolytic — a compound that selectively clears senescent "zombie cells" that accumulate with age and promote chronic inflammation.
Usage: Not daily — 2–3 day "pulse" cycles every 4–8 weeks.
4. Spermidine (1–3 mg/day)
Spermidine is a polyamine found naturally in wheat germ, aged cheese, and certain legumes. It induces autophagy — the cellular "self-cleaning" process that clears damaged proteins and organelles.
Evidence: A large European epidemiological study found higher dietary spermidine intake associated with a 5-year increase in life expectancy.
5. Astaxanthin (4–12 mg/day)
Astaxanthin is a marine carotenoid — the compound that makes salmon pink. It's among the most potent fat-soluble antioxidants known, with 500x the antioxidant activity of vitamin E.
Best for: Mitochondrial protection, skin aging, cardiovascular health, eye health.
6. Taurine (2–4 g/day)
A 2023 Science paper showed taurine deficiency is a driver of aging in multiple species — and supplementation extended median lifespan in mice by 10–12%. Taurine is also one of the safest, cheapest amino acids available.
The Longevity Stack Protocol
| Supplement | Dose | Timing |
|---|---|---|
| NMN | 250–500 mg | Morning |
| Resveratrol | 500 mg | With fatty breakfast |
| Spermidine | 1–3 mg | Morning or evening |
| Astaxanthin | 8 mg | With meals (fat-soluble) |
| Taurine | 2 g | Morning or pre-workout |
| Quercetin | 1000 mg | Pulse protocol |
Build Your Personal Longevity Protocol
Your optimal longevity stack depends on your age, genetics, lifestyle, and health markers. Our AI Coach can analyze your full profile and build a personalized anti-aging protocol.