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Stack · 6 supplements

Next-Gen Longevity

The compounds most talked about in longevity circles right now. Almost all the evidence is from animals or small, short human trials, so treat this as an experiment layered on top of the basics (vitamin D, omega-3, magnesium), not a replacement for them.

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Timing

Daily schedule

  1. 08:00

    Breakfast

    with meal
  2. 22:30

    Bedtime

    no food

1 rules

Interactions

SynergyNMN + TMG (Betaine)

The methyl-donor theory behind NMN + TMG

What to do

Optional. If you add TMG, take it with breakfast alongside NMN. Consider it more seriously if your homocysteine is high — a blood test can tell you.

Why

NAD⁺ precursors release nicotinamide, which the body clears by methylation. In a small human study, a single 300 mg dose of nicotinamide lowered plasma betaine and raised homocysteine for a few hours. TMG donates methyl groups, so it is added to offset this. No trial has tested NMN with TMG.

Mechanism-basedFull details
  1. 01Sun WP et al. Comparison of the effects of nicotinic acid and nicotinamide degradation on plasma betaine and choline levels. Clin Nutr 2017.
  2. 02McRae MP. Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis. J Chiropr Med 2013.

Buying guide

What to look for on the label

  • NMN

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

  • TMG (Betaine)

    • Betaine anhydrous (TMG)
    • Not the same as betaine HCl, which is a stomach-acid supplement

  • Ca-AKG

    • Calcium alpha-ketoglutarate — the form used in the mouse lifespan study
    • Count its calcium toward your daily total

  • Urolithin A

    • Purified urolithin A at the trial doses (500–1,000 mg)
    • Pomegranate extract is not a substitute — conversion depends on your gut bacteria

  • Spermidine

    • Wheat-germ extract standardized for spermidine

  • Apigenin

    • Apigenin 50 mg capsules
    • Chamomile extract standardized for apigenin
Last reviewed Sourced from NIH fact sheets and peer-reviewed studies.How we make this contentReport an error