My current supplement stack for longevity

Looking back at 2025 longevity research studies, and planning for 2026

Let me start by saying that everyone is unique. What works for me is likely not the best option for you. Please take this as my personal musings about my current plan - a glimpse into my thought process, with hopes that it prompts your own reflection and plan.

Disclaimer: I’m not a doctor. In no way should you take this as medical advice. Talk with your personal doctor if you have questions about your supplements, health, or need medical advice.

My approach to supplements:

I like to use supplements as a targeted way to isolate a variable and see what happens when I increase it. For example, there are many ways to get vitamins and minerals in the diet. I often will supplement with one specific vitamin or mineral to see if I notice a difference, and then if I do, I try to make the necessary dietary changes to incorporate it that way.

Below is a roundup of what I’m doing, along with links to the details on why. "Some links below are Amazon affiliates for reference. Choose what's best for you and buy local when possible.

Powdered supplements - preferred over vegetarian capsules:

I don’t necessarily want to consume a lot of methylcellulose capsules because I’m unsure of the effect on the gut mucosal barrier. (Here’s why) Thus, I try to get supplements in a powdered form when possible.

Powdered supplements are a good option for things that don’t taste terrible and that don’t stain. I also have my own capsule maker and put the stuff that stains or tastes terrible (e.g. quercetin, NAC) into an empty gelatin capsule.

Currently, I take the powdered supplements with little or no flavor in a glass of water along with an electrolyte flavored drink mix — or — I dump them into a bowl with some yogurt.

Note that I’m not including doses here, for the most part. I often take less than the suggested dose on the package, but it depends on what I’m eating and on how my stomach feels (one or two of the supplements seem to make my stomach feel a bit off at higher doses).

Here’s what I’m taking and why:

• Yogurt: Based on the study of a 116-year-old supercentenarian, which found that one of her longevity superpowers was a gut microbiome with abundant bifidobacteria. She had a lifelong habit of eating a lot of yogurt every day. So I make my own yogurt in an Instant Pot using a small container of plain yogurt as a starter and also adding a bifidobacteria probiotic to the mix. To my morning bowl of yogurt, I add blueberries, homemade granola, and several powdered supplements.

• Proline: This amino acid was found to be lower in people as they age, and also a key to preserving mitochondrial function.

• Arginine + Alpha Ketoglutarate: Arginine is another amino acid that becomes more essential in aging. It not only may help with preventing Alzheimer’s, but it also powers T cell function to boost the immune response against cancerous cells. Alpha-ketoglutarate is also included in my powdered arginine supplement, with many positive benefits for longevity.

• Resveratrol: Resveratrol has many benefits for aging, such as promoting heart health, decreasing gingivitis, and inhibiting COX1/2. (more here, here, here, and here) Note that I tend to switch between anti-inflammatory supplements, so I sometimes leave out resveratrol and take hesperetin or quercetin instead.

• Creatine or methylfolate: There are many studies on creatine for brain health, including a recent one on supplemental creatine for Alzheimer’s prevention. About 40% of methyl groups (which methylfolate provides) are used to synthesize creatine, so I tend to either supplement with creatine or a low dose of methylfolate. I also try to get plenty of folate and choline in my diet.

• Glutamine: This one is because I’m convinced that gut barrier function is essential for healthy aging. I don’t want to cause damage to my organs through my own digestive enzymes escaping into the circulation (autodigestion study).

• NMN: I am currently taking powdered NMN, but at times switch to nicotinamide riboside. NMN is usually less expensive and has the advantage of a powdered form.

Things that I take in capsules or tablets:

These are supplements that I take fairly regularly, but usually not every day. I could give a long, rational explanation of mitigating the risk of toxicity in a supplement by pulse dosing or spacing out the doses… In reality, I’m usually busy on the weekends and forget to take them. During the week, I tend to alternate days on what I take because I’m not convinced that I always need them every day (and I’m cheap… supplements get expensive).

Urolithin A: This is the exception to my “I’m cheap” statement. I get the expensive brand of urolithin A, because testing showed that the cheap brands on Amazon don’t contain much, if any, urolithin A. Here’s why I take urolithin A for mitochondrial function.

Curcumin or quercetin: I have multiple reasons for taking curcumin (or quercetin when I run out of curcumin), including to block NLRP3 overactivation to reduce inflammation and prevent Alzheimer’s.

Fish or Krill oil: DHA and EPA are essential for the synthesis of pro-resolving lipid mediators to prevent chronic inflammation. This is something that I’m brand-specific on (based on ConsumerLab and other testing results), and I buy it in stores rather than online. I take DHA/EPA whenever I am not regularly eating fish.

What about you?

I would love to know which supplements you’re excited about for longevity this year. Drop a comment below and include the ‘why’ for the supplement. I'd especially love to hear about supplements I haven't tried or new research I should know about.