Longevity & Performance Supplement List – Independent Analysis & Science Review (2025)
Evidence-checked, dosage-specific guidance for optimal health and performance
Supplement List Summary + Dosages (2025 Update)
Popular health and longevity experts like Peter Attia, Andrew Huberman, Rhonda Patrick, and Bryan Johnson frequently discuss supplements across various platforms, leading to endless searches about their actual supplement regimens.
This research-backed guide provides clear dosage recommendations and specific product suggestions, giving you a science-based foundation for your supplement decisions.
This guide is based entirely on publicly available information. The mentioned experts did not contribute to or review this content.
Supplement | Benefits (concise) | Dosage Guide | Link to buy |
|---|---|---|---|
| Essential Stack | |||
| Creatine | ATP production, neuroprotection, muscle maintenance | 5g daily | |
| Omega-3 (EPA/DHA) | Inflammation control, brain health, cardiovascular | 2–3g EPA + DHA daily | |
| Magnesium Glycinate | 300+ enzymatic processes, sleep, testosterone | 400–600mg nightly | |
| Vitamin D3 + K2 | Hormone optimization, bone health, immune function | 3000–5000 IU D3 + 90–180µg K2 daily | |
| Berberine | AMPK activation, glucose control, longevity pathways | 500mg 2–3 times daily with meals | |
| Advanced Optimization | |||
| Ashwagandha (KSM-66) | Cortisol reduction, testosterone, stress adaptation | 600mg daily | |
| Ubiquinol (CoQ10) | Mitochondrial function, cardiovascular health | 100–200mg daily with fat | |
| Alpha-Lipoic Acid | Glucose metabolism, antioxidant recycling | 300–600mg daily | |
| Glycine | Sleep quality, collagen synthesis, glutathione production | 3g before bed | |
| Melatonin | Sleep-wake cycle regulation, deeper sleep quality | 2–10mg before bed | |
| Targeted Enhancement | |||
| Astaxanthin | Powerful antioxidant, skin protection | 8–12mg daily | |
| PQQ (Pyrroloquinoline Quinone) | Mitochondrial biogenesis, energy levels, cellular vitality | 20mg daily | |
| Zinc | Testosterone, immune function, tissue repair | 15–30mg daily (balance with copper) | |
| Lion's Mane | Neurogenesis, cognitive protection | 500–1000mg daily (best consumed in morning with coffee) | |
| Tongkat Ali | Testosterone optimization, stress resilience | 200–400mg daily | |
| Alpha-GPC | Acetylcholine production, focus, power output | 300mg pre-workout |
Disclaimer: This information is for educational purposes only and should not replace professional medical advice. Consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.
Why We Didn't Include NMN
Nicotinamide mononucleotide (NMN) has become incredibly popular in longevity circles as a way to boost NAD+ levels, the cellular energy molecule that declines with age. However, cutting-edge research suggests this approach may be fundamentally flawed.
According to Dr. Nichola Conlon, the latest science shows that although NMN does boost NAD+ levels, it's not addressing the root cause of why NAD+ declines in the first place. The problem isn't a shortage of raw materials—it's broken cellular machinery.
The Factory Analogy: Think of your cells as NAD+-producing factories. As we age, the decline in NAD+ production isn't due to lack of raw materials (which NMN provides), but because the factory machinery itself is damaged. Simply adding more raw materials to a broken factory won't solve the underlying production problems.
Key Scientific Concerns with NMN:
- Absorption Questions: Scientists debate whether NMN effectively enters cells to be converted into NAD+
- Methyl Depletion: Without functional recycling pathways, excess NMN depletes methyl donors essential for DNA repair and epigenetic regulation
- Temporary Results: Clinical studies show NAD+ levels plateau regardless of increased NMN dosage, while toxic metabolites accumulate
- Root Cause Ignored: NMN doesn't fix the underlying NAD+ recycling problems that cause the decline
Our Mitochondrial Approach Instead: Rather than forcing more NAD+ precursors into broken systems, we included supplements that directly support mitochondrial health and biogenesis:
- PQQ (Targeted Enhancement): Directly stimulates mitochondrial biogenesis—creating new, healthy cellular powerhouses
- Ubiquinol/CoQ10 (Advanced Optimization): Supports existing mitochondrial function and energy production
Better NAD+ Support Alternatives: For those wanting to support NAD+ pathways, consider these evidence-based approaches:
- Methylfolate + Methyl B-12 (Dr. Peter Attia's approach for DNA repair and methylation support)
- Nicotinamide Riboside (Dr. Brad Stanfield's approach for NAD+ support)
Science has evolved—we now understand why NAD+ declines and there are more effective ways to address it than simply supplementing precursors. Research by Dr. Tim Pearce and others confirms this more targeted approach.