Longevity Supplement Shopping List
Evidence-based supplements targeting the six key anti-aging genetic pathways: Telomeres, Sirtuins, FOXO3, Klotho, mTOR, and Yamanaka Factors. Organized by priority with brand recommendations and monthly costs.
Polyphenol found in red grapes and wine. The most studied sirtuin activator, directly stimulating SIRT1 gene expression for DNA repair and anti-inflammatory effects.
Dosage & Timing
Dose: 500mg - 1,000mg daily (trans-resveratrol form)
When: Morning with food (fat-soluble)
Recommended Brands
- Thorne ResveraCel
- Life Extension Optimized Resveratrol
- Toniiq Ultra High Purity
Peptide Synergy
Pairs with NAD+ precursors (NMN/NR) for maximum sirtuin activation. Resveratrol activates the sirtuins, NAD+ fuels them.
Food Sources
Red grapes • Blueberries • Dark chocolate • Peanuts • Red wine (moderate)
Direct precursor to NAD+, the critical coenzyme for cellular energy and sirtuin activation. Oral NMN is a cost-effective alternative to injectable NAD+.
Dosage & Timing
Dose: 500mg - 1,000mg daily (sublingual or capsule)
When: Morning on empty stomach for best absorption
Recommended Brands
- ProHealth Longevity NMN Pro
- Renue By Science NMN
- DoNotAge NMN
Peptide Synergy
Essential partner for Resveratrol. Also synergistic with 5-Amino-1MQ which increases endogenous NAD+ via NNMT inhibition.
Food Sources
Edamame • Broccoli • Avocado • Cabbage • Tomatoes
Natural polyamine that induces autophagy — the cellular 'cleanup' process that removes damaged proteins and organelles. Declines significantly with age.
Dosage & Timing
Dose: 1-6mg daily (wheat germ extract)
When: Morning with breakfast
Recommended Brands
- spermidineLIFE
- Oxford Healthspan Primeadine
- DoNotAge Spermidine
Peptide Synergy
Works with intermittent fasting to maximize autophagy. Complements mTOR inhibition from caloric restriction.
Food Sources
Wheat germ • Aged cheese (Parmesan, Cheddar) • Mushrooms • Soy products • Green peas • Natto
Flavonoid that acts as a powerful senolytic — selectively destroying senescent ('zombie') cells that accumulate with age and drive inflammation and tissue degradation.
Dosage & Timing
Dose: 100-500mg daily, or 1,500mg for 2 days monthly (senolytic pulse)
When: With food (fat-soluble). Pulse dosing: 2 consecutive days per month at high dose
Recommended Brands
- Life Extension Bio-Fisetin
- Doctor's Best Fisetin
- Swanson Fisetin
Peptide Synergy
Pairs with Quercetin for enhanced senolytic effect. Complements Dasatinib in clinical senolytic protocols.
Food Sources
Strawberries (highest source) • Apples • Persimmons • Onions • Cucumbers
Vitamin D3 is actually a hormone precursor critical for immune function, bone density, testosterone production, and Klotho gene expression. K2 ensures calcium is directed to bones, not arteries.
Dosage & Timing
Dose: 5,000 IU D3 + 200mcg K2 (MK-7 form) daily
When: Morning with fat-containing meal
Recommended Brands
- Thorne D3/K2 Liquid
- Life Extension D3 + K2
- Sports Research D3 + K2
Peptide Synergy
Essential for testosterone production and immune function. Supports Klotho gene expression for longevity.
Food Sources
Sunlight exposure (D3) • Fatty fish — salmon, mackerel (D3) • Egg yolks (D3) • Natto (K2) • Hard cheeses (K2)
Essential fatty acids that are the foundation of anti-inflammatory health. Critical for cardiovascular protection (especially important during steroid use), brain health, and joint recovery.
Dosage & Timing
Dose: 2-4g combined EPA/DHA daily (high EPA ratio preferred)
When: With meals, split into 2 doses
Recommended Brands
- Nordic Naturals Ultimate Omega
- Carlson Elite Omega-3
- Sports Research Triple Strength
Peptide Synergy
Essential cardiovascular protection. Pairs with Astaxanthin for enhanced anti-inflammatory effect.
Food Sources
Wild salmon • Sardines • Mackerel • Anchovies • Walnuts • Chia seeds • Flaxseeds
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