This list has grown over many years. Soon I'm going to switch over to only third-party tested supplements, and I'll also be incorporating biomonitoring.
All feedback is welcome. I also practice IMF, apply sunscreen daily, and do 48 - 72 hour fasts every several months for autophagy.
Vitamin D3 2000 - 3000 IU’s daily:
In lieu of vitamin D synthesized from sun exposure, avoiding photodamage
Vitamin C 500 mg TID:
Some cardiologists believe that consistent vitamin C intake is an effective way to obviate cardiovascular disease. In addition, vitamin C is a precursor to collagen and has shown to support the immune system.
Vitamin K2 120 mcg daily:
Helps prevent calcifications in the vasculature by keeping the calcium in the bones where it belongs
Collagen 10g 2 - 3 times daily:
A ubiquitous structural protein in the body
Fish oil (molecularly distilled) 1 - 2 gels daily:
Taken for anti-inflammatory effects + brain and cardiovascular protection
Glucosamine, chondroitin, and MSM ~1.5 g of each daily:
Helps prevent age-related degeneration of the joints
Carnosine 500 mg BID:
Protects against glycation
Acetyl-L-carnitine 500 mg BID:
Helps offset accrual of misfolded proteins
Benfotiamine 300 mg BID:
Helps maintain insulin sensitivity while also protecting against glycation
Curcumin (with piperine for absorption) 500 mg BID
Taken for anti-inflammatory effects; currently no evidence showing an increase in lifespan; however, it is an effective anti-inflammatory, and inflammation accelerates aging
Metformin 500 mg BID (or berberine 500 mg BID if unable to procure a prescription or not tolerating side effects):
Taken for AMPK activation + BS-lowering effects
Spermidine 1 - 2 mg daily (or daily consumption of mushrooms):
Putative senolytic, preliminary data look promising
AKG (sustained release) 300 mg daily:
Evidence for lifespan increase via longevity gene activation is tenuous; however, AKG has shown to be safe; sustained release necessary due to its rapid metabolism.
NMN 250 mg qAM:
The idea here is to correct intracellular NAD+ levels that naturally decline with age. I recently reduced the dose for two reasons: my age and the addition of other NAD-increasing supplements.
TMG 1g daily:
Helps support increased methylation requirements associated with increased NAD+
Apigenin 500 mg qHS mixed into yogurt or olive oil:
Taken for CD38 inhibition, which increases NAD+ levels
Quercetin 500 mg daily mixed into yogurt or olive oil:
Taken to increase NAMPT activity, thus increasing NAD+; additionally, it may function as a senolytic, although its efficacy in this role has recently been called into question; weak CD38 inhibitor.
Resveratrol (white, not brown) 100 mg qAM mixed into yogurt or olive oil, taken every other day, and 24+ hours before exercise:
Putative CR mimetic thought to augment actual CR (or IMF) when done concurrently. Low doses have also shown to convert senescent cells back to healthy cells.
Rapamycin 5 mg once/wk, starting at 1 mg/wk, increasing in 1 mg increments until 5 mg:
mTOR activator, shown to increase the lifespan and healthspan of every animal it’s been tested on
Sirt-6 activator (from DoNotAge) one capsule BID on an empty stomach:
DNA repair, genomic stability, anti-inflammatory; there’s a strong correlation between the lifespan of organisms and the activity of sirtuin 6; adding extra copies of sirtuin 6 to mice has shown to increase lifespan and healthspan significantly.
TA-65 (capsules), TAM-818 (capsules), or Epitalon (sub-Q) as directed: Telomere extension
Astragalus extract and Gotu kola extract as directed:
Telomere extension/maintenance
