Stack · 8 supplements

Longevity Foundation

A popular anti-aging baseline: cover the common deficiencies (vitamin D, magnesium, omega-3) first, then layer NAD⁺ support and polyphenols. The foundations have far stronger evidence than the longevity compounds.

Customize this stack

Timing

Daily schedule

  1. 07:00

    On waking

    no food
  2. 08:00

    Breakfast

    with meal
  3. 12:30

    Lunch

    with meal
  4. 22:30

    Bedtime

    no food

7 rules

Interactions

SynergyVitamin D3 + Vitamin K2

D3 makes calcium-binding proteins; K2 activates them

What to do

Take together with a fat-containing meal. Do not start K2 if you take warfarin without talking to your prescriber.

Why

Vitamin D increases production of vitamin K-dependent proteins such as osteocalcin (bone) and matrix Gla protein (arteries). These proteins only work after vitamin K carboxylates them. Whether the combination improves fracture or cardiovascular outcomes has not been proven in large trials.

Mechanism-basedFull details
  1. 01NIH Office of Dietary Supplements — Vitamin K Fact Sheet for Health Professionals
  2. 02NIH Office of Dietary Supplements — Vitamin D Fact Sheet for Health Professionals
SynergyOmega-3 (Fish Oil) + Vitamin D3

Dietary fat improves vitamin D3 absorption

What to do

Take both with the same meal that contains some fat.

Why

Vitamin D3 is absorbed with dietary fat via micelles. In a controlled study, taking D3 with a fat-containing meal raised blood levels ~32% more than a fat-free meal.

Human dataFull details
  1. 01Dawson-Hughes B et al. Dietary fat increases vitamin D-3 absorption. J Acad Nutr Diet 2015.
SynergyMagnesium + Vitamin D3

Magnesium is required to activate vitamin D

What to do

Make sure magnesium intake is adequate if you take vitamin D, particularly ≥2,000 IU daily. They do not need to be taken at the same time.

Why

The liver and kidney enzymes that convert vitamin D into its active forms are magnesium-dependent. In a randomized trial, magnesium supplementation raised 25(OH)D when it was low and lowered it when it was high, suggesting magnesium helps regulate vitamin D status.

Strong evidenceFull details
  1. 01Dai Q et al. Magnesium status and supplementation influence vitamin D status and metabolism: results from a randomized trial. Am J Clin Nutr 2018.
  2. 02NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals
SynergyOmega-3 (Fish Oil) + Vitamin K2

Fat-soluble K2 absorbs better with fat

What to do

Take both with a fat-containing meal.

Why

Vitamin K2 is fat-soluble and depends on dietary fat and bile for absorption.

Mechanism-basedFull details
  1. 01NIH Office of Dietary Supplements — Vitamin K Fact Sheet for Health Professionals
SynergyNMN + Resveratrol

The NAD⁺ + sirtuin hypothesis

What to do

Fine to combine. Take resveratrol with a fat-containing meal; NMN timing is flexible.

Why

NMN raises NAD⁺, the fuel sirtuins consume; resveratrol is proposed to activate sirtuins. The combination is popular in longevity circles but has not been tested together in human trials.

Animal / lab onlyFull details
  1. 01Yoshino M et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science 2021.
  2. 02Walle T et al. High absorption but very low bioavailability of oral resveratrol in humans. Drug Metab Dispos 2004.
SynergyPiperine + Resveratrol

Piperine may increase resveratrol exposure

What to do

Optional. Same drug-interaction caveat as piperine with curcumin.

Why

In mice, co-administered piperine greatly increased peak resveratrol levels by slowing its glucuronidation. This has not been confirmed in humans.

Animal / lab onlyFull details
  1. 01Johnson JJ et al. Enhancing the bioavailability of resveratrol by combining it with piperine. Mol Nutr Food Res 2011 (mouse study).
  2. 02Walle T et al. High absorption but very low bioavailability of oral resveratrol in humans. Drug Metab Dispos 2004.
SynergyCurcumin + Piperine

Piperine increases curcumin bioavailability

What to do

Take in the same dose, with a fat-containing meal. If you take prescription drugs, check with a pharmacist first — or choose a piperine-free enhanced curcumin (phytosome, micellar).

Why

Piperine inhibits the glucuronidation that rapidly clears curcumin. In a small single-dose human study, 20 mg piperine with 2 g curcumin increased curcumin bioavailability ~20-fold (the widely quoted "2000%"). The same enzyme inhibition can raise blood levels of some medications.

Human dataFull details
  1. 01Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med 1998.
  2. 02NIH NCCIH — Turmeric

Buying guide

What to look for on the label

  • Vitamin D3

    • D3 (cholecalciferol) rather than D2
    • Oil-based softgels

  • Vitamin K2

    • MK-7 (long half-life)
    • Often sold combined with D3

  • Omega-3 (Fish Oil)

    • Triglyceride (rTG) form
    • Third-party tested for oxidation and heavy metals (e.g. IFOS)
    • Algae oil for a vegan option

  • Magnesium

    • Magnesium glycinate (well tolerated, popular for sleep)
    • Magnesium citrate (also a mild laxative)
    • Avoid magnesium oxide if absorption matters

  • NMN

    • Third-party tested for purity (the category has quality problems)

  • Resveratrol

    • trans-Resveratrol
    • Micronized forms

  • Curcumin

    • With piperine (BioPerine®)
    • Or enhanced forms: phytosome, micellar, or with turmeric oils

  • Piperine

    • Standardized 95% piperine, usually pre-combined with curcumin