Supplements
Current daily stack
| Supplement | Dose / form | What it does |
|---|---|---|
| NMN + trans-resveratrol + BioPerine (combo) | ~500 mg NMN + ~500 mg trans-resveratrol + 5–10 mg piperine per serving | NAD+ precursor (NMN) + sirtuin co-activator (trans-resveratrol) + absorption enhancer. Resveratrol is lipophilic — take with fat. |
| TMG (trimethylglycine / betaine) | 750 mg caps | Methyl-donor buffer for the NMN/NR pathway. Load-bearing now that NMN is in the stack. |
| Spermidine | 10 mg caps | Autophagy inducer (EP300 inhibition → eIF5A1 activation). |
| Fisetin + quercetin (liposomal) | 1,200 mg caps | Senolytic — clears senescent cells. Best pulsed, not daily (see Dose & timing). |
| NAC (N-acetyl-cysteine) | 600 mg caps | Glutathione precursor — systemic antioxidant. Under-dosed vs. longevity target (1,800 mg). |
| Met4Min (berberine + chromium + NAC + myo-inositol) | 60,000 mg blend | Natural analog of metformin/acarbose — AMPK activation, glycemic control. |
| Vitamin D3 + K2 (MK7) | 4,000 IU / 100 mcg | Foundational — bone, immune, hormonal synthesis. K2 steers D3-absorbed calcium to bone. |
| Vitamin K2 MK7 (standalone) | 200 mcg | Reinforces the K2 component of the D3 combo. |
| Magnesium glycinate + L-theanine + lion's mane | 7,500 mg Mg per pack | Sleep/calm/cognition stack. Glycinate is the sleep-friendly Mg form. |
| Taurine | 1,500 mg tabs | Mitochondrial stability, osmolyte balance — declining taurine tied to biological aging. |
| Methylene blue 1% USP | 500 ml liquid (10 mg/mL) | Alternative electron carrier at cytochrome-c oxidase. Hard contraindications below. |
| L-citrulline | 3,000 mg caps | NO precursor (→ arginine) — vasodilation, blood flow, exercise. |
| Cocoa flavanols (epicatechin) | 500 mg caps | Endothelial function, blood pressure, cerebral blood flow. |
| Super garlic (aged, 4,200 µg allicin) | 6,000 mg caps | Organosulfurs — lipid + BP support, immune. |
| Ginger root extract | 3,000 mg tabs | Anti-inflammatory, antiemetic, digestive. |
| Potassium citrate + Vit C | 1,500 mg caps | Alkalising mineral + antioxidant. BP / electrolyte support. |
| Genistein | 500 mg caps | Soy isoflavone — phytoestrogen, bone density, cardiovascular. |
| Lithium aspartate | 20 mg tabs | Trace neuroprotective — mood, BDNF support at sub-pharmacological dose. |
| Lactoferrin (Proferrin) | 200 mg caps | Iron-binding protein — immune, anti-microbial, gut barrier. |
| Viviscal (biotin + zinc + AminoMar C) | 90 tabs / 1.5 mo | Marine collagen + biotin + zinc — hair follicle support. |
Reference: the longevity doc's target stack
| Compound | Target dose | Category | Mechanism |
|---|---|---|---|
| NMN | 500–1,000 mg AM | NAD+ precursor | Elevates NAD+; activates sirtuins. |
| NR (Nicotinamide Riboside) | 500–1,000 mg AM | NAD+ precursor | Alternative route to NAD+. |
| TMG | 500–1,000 mg | Methylation support | Replenishes methyl pool consumed by NMN/NR. |
| Spermidine | ~10 mg | Autophagy inducer | EP300 → eIF5A1 inhibition. |
| Fisetin | 500–1,000 mg, hit-and-run 2–3 days/month | Senolytic | Apoptosis of senescent cells. |
| Quercetin | Stacked with fisetin | Senolytic | Flavonoid senolytic. |
| Taurine | 1–2 g PM | Systemic resilience | Mitochondrial + osmotic. |
| NAC | Up to 1,800 mg | Antioxidant precursor | Glutathione synthesis. |
| Acarbose | 200 mg with carb-heavy meals | Carb absorption | α-glucosidase inhibitor; blunts postprandial glucose. |
| Methylene blue (low dose) | 0.5–2.0 mg/kg/day, start ~10–15 mg | Mitochondrial nootropic | Alternative electron carrier; biphasic dose-response. |
Dose & timing concerns
- Fisetin — doc protocol is hit-and-run: 500–1,000 mg for 2–3 consecutive days, once per month. Not daily. The 1,200 mg liposomal caps suit this only if cycled.
- NAC 600 mg — a third of the 1,800 mg longevity target. Fine as a general antioxidant; under-dosed for the gerotherapeutic role.
- Methylene blue — 1% solution = 10 mg/mL. 2 mg/kg at 70 kg = 140 mg = 14 mL — easy to overshoot. Start at 10–15 mg (~1–1.5 mL). Hard contraindications:
- SSRI / SNRI / MAOI — MB is itself an MAOI; combination risks fatal serotonin syndrome.
- G6PD deficiency — triggers severe acute hemolytic anemia.
- Spermidine — March 2026 paper (Tokyo University of Science) flagged a duality: the same molecule that activates protective eIF5A1 in healthy cells activates eIF5A2 in malignant cells, driving aerobic glycolysis. Treat as a reason to avoid mega-doses and consider cycling, not a reason to drop entirely. ~10 mg/day is the well-established geroprotective range.
Notable gaps
| Gap | Cost / friction | Notes |
|---|---|---|
| Biological-age baseline (TruAge COMPLETE, GlycanAge) | ~£380 for TruAge | Without this, every other intervention is uncalibrated. See Diagnostics. |
| Continuous glucose monitoring | Low (Lingo / Stelo) | Closes the feedback loop on Met4Min's glycemic role. |
| Prescription gerotherapeutics (rapamycin, metformin, SGLT2 inhibitors) | Access > cost | Met4Min covers a fraction via berberine. See Clinical compounds. |
| Omega-3 | Low | Load-bearing absentee; recommended on every protocol. |
| NAC at full dose (1,800 mg) | Trivial | Buy higher-mg caps or stack three current ones. |
| Personalised nutrition (ZOE / Daily30+) | Mid | App + home tests; pairs naturally with the CGM. |
| Polynucleotides / exosomes / systemic GHK-Cu | High | Regenerative tier — covered under Interventions and Clinical compounds. |
In my stack but not in the doc — kept
A sensible cardiovascular + calm/sleep + trace-mineral layer the longevity doc doesn't cover but is worth keeping:
L-citrulline · cocoa flavanols · ginger · potassium citrate + Vit C · genistein · super garlic · magnesium glycinate + L-theanine + lion's mane · vitamin D3 · vitamin K2 MK7 · lithium aspartate · lactoferrin.
Previously resolved decisions
- TMG / NAD+ question — resolved. NMN + trans-resveratrol added; TMG now load-bearing as the methyl-donor buffer.
- Retinoid choice — resolved. Acretin 0.05% (tretinoin) added. Stronger than the doc's retinal recommendation, same pathway, ramp cautiously. Details on Skincare.