Longevity & Performance Supplement List – Independent Analysis & Science Review (2025)

Supplement List Summary + Dosages (2025 Update)

Resveratrol + NMN

Think of this duo as a pit-crew for tired cells. Resveratrol flips the switch on sirtuin genes linked to healthier blood vessels, while NMN restocks the NAD⁺ that powers mitochondrial engines. Together they’re associated with:

1. Better circulation (resveratrol’s endothelial boost).

2. Steadier energy (NAD⁺-driven ATP production).

3. Healthier metabolic blood markers (glucose, triglycerides).
   Dose ranges most researchers use: Resveratrol 100–500 mg + NMN 250–500 mg once daily with breakfast. Pair them with a broad antioxidant stack (vitamin C, quercetin) for extra cellular armour.

TMG (Trimethylglycine)

TMG (Trimethylglycine) is a key compound in many longevity-focused supplement routines because of its central role in methylation, a critical process for cellular repair, detoxification, and cardiovascular support. By helping the body process homocysteine, TMG contributes to healthier aging and supports overall biochemical efficiency.

• Plays a role in methylation: TMG acts as a methyl donor, providing the building blocks needed for the body to process homocysteine into methionine. Elevated homocysteine has been linked to increased risk of cardiovascular and cognitive issues, making TMG valuable for those focused on long-term health maintenance.
• Supports cognitive and neurological function: Methylation directly influences neurotransmitter production, brain energy metabolism, and mood regulation. Supplementing with TMG can help support mental clarity, sustained focus, and a more balanced nervous system, especially when combined with B vitamins.
• May benefit cardiovascular health: By helping reduce homocysteine levels, TMG contributes to the maintenance of healthy blood vessels and optimal circulation. This can be particularly beneficial for individuals aiming to prevent age-related decline in heart function and arterial flexibility.
• Available in various dosages: TMG supplements are typically available in daily doses ranging from 750 mg to 3,000 mg. The optimal dose can vary depending on dietary intake, genetics, and overall methylation demand, which may be influenced by factors like stress or high physical output.
• Often paired with other methylation nutrients: TMG works synergistically with methylated folate (5-MTHF), vitamin B6, and methylcobalamin (B12). This combination helps ensure that the entire methylation cycle runs efficiently, supporting energy production, detox pathways, and genetic expression.

TMG is a practical addition to any longevity supplement plan aiming to support cardiovascular health, cognitive function, and optimal methylation. Its versatility and compatibility with other nutrients make it a useful tool for those looking to promote long-term cellular health and resilience.

Omega-3 Fish Oil

Omega-3 fish oil supplements are an essential part of a longevity and performance routine. While fatty fish like salmon and sardines provide omega-3s, many people don’t consume enough through diet alone.

That’s why its highly recommended to supplement with fish oil or algae oil to ensure the body gets adequate amounts of EPA and DHA, the key omega-3 fatty acids. Additionally, pairing omega-3 fish oil with DHEA in the morning supports hormone balance and reduce inflammation.

• Supports heart, brain, and joint health: Omega-3s play a key role in cardiovascular function, cognitive health, and reducing joint stiffness over time.
• Helps manage inflammation: Omega-3s has a natural way to reduce inflammation, which is linked to many chronic health concerns.
• Daily intake recommendation: A common dosage is 1–3 grams of EPA/DHA per day, depending on individual needs.
• High-quality sourcing matters: We advise using mercury-tested fish oil or a vegan algae-based omega-3 for purity and effectiveness.

Plant-Based Protein Powder

Protein is essential for muscle recovery, we recommend plant-based protein powders over whey. This avoids dairy-based options due to their potential to cause bloating and inflammation in some individuals. Instead, we recommends clean, soy-free, plant-based protein sources like pea or hemp protein.

These provide a high-quality amino acid profile without the digestive discomfort that can come with whey. Choosing a plant-based option aligns with his focus on maximizing protein intake while minimizing unwanted dietary irritants.

• Better digestion and gut health: Plant-based protein powders are easier to digest compared to whey, which can cause bloating or discomfort.
• No dairy or soy ingredients: We specifically recommend soy-free and vegan protein powders to avoid common allergens and inflammatory triggers.
• Optimized for muscle recovery: A single scoop provides 20–30 grams of protein, making it an effective option for refueling after workouts.
• Steady energy without insulin spikes: Unlike whey protein, plant-based options are less likely to cause sharp blood sugar fluctuations.

AG1

AG1 is a great addition for anyone looking to enhance the benefits of a well-rounded supplement routine. It combines essential vitamins, minerals, probiotics, and whole-food nutrients into one easy daily scoop, making it ideal for those who want to simplify their supplement intake without missing out on key nutrients.

• Covers daily essentials: AG1 includes a wide range of nutrients typically found in multivitamins, probiotics, B-complexes, and greens powders.

• Helps improve digestion and gut health: With built-in digestive support and good bacteria, it reduces the need for separate digestive aids or probiotic supplements.

• Convenient morning ritual: Best taken on an empty stomach, mixed with 250–350 ml of cold water, to kick-start energy, focus, and absorption.

• Complements existing supplements: Works well alongside supplements like magnesium, amino acids, and D3, especially for those looking to simplify their regimen.

• Designed for long-term wellness: Its science-based blend supports immune function, performance, and healthy aging, all core goals of a performance-focused supplement plan.

Adding AG1 to your routine is an easy way to fill nutritional gaps and streamline your supplement stack while supporting digestion, energy, and overall daily performance.

Ashwagandha

Ashwagandha is a powerful adaptogen that plays a helpful role in reducing stress, balancing hormones, and improving overall resilience. We recommend adaptogens like ashwagandha as part of a broader approach to managing cortisol levels and supporting long-term health. While not always a headline item in many supplement stacks, this herb aligns well with his emphasis on restoring balance in the body.

• Hormonal balance: Ashwagandha may help lower elevated cortisol, the body’s main stress hormone, which can support testosterone levels, thyroid function, and metabolic health.

• Stress reduction: Known for its calming effects, ashwagandha is often used to ease feelings of tension and reduce the physical effects of chronic stress.

• Enhanced energy and stamina: Regular supplementation has been shown to help reduce fatigue and improve physical performance, especially in people with demanding routines.

• Cognitive function: Ashwagandha may help improve memory, focus, and processing speed by calming the nervous system and reducing mental fog.

• Sleep quality: By promoting relaxation and reducing nighttime stress, ashwagandha can make it easier to fall asleep and stay asleep consistently.

Vitamin D3 + K2

Vitamin D3 is one of the most important and well-studied nutrient in this list due to its widespread effects on immunity, hormones, and bone health. Many people are deficient, especially those who don’t get enough sunlight, leading to weakened immune function and potential long-term health issues. To maximize its benefits, always pairs Vitamin D3 with K2, ensuring proper calcium absorption and heart health.

• Boosts immunity and hormone function: D3 helps regulate the immune system, while also playing a role in testosterone and other hormone levels.
• Essential for bone and heart health: Without K2, calcium may not be directed to bones properly, increasing the risk of arterial calcification.
• Deficiency can mimic other illnesses: Prolonged low levels of D3 can cause joint pain, fatigue, and immune imbalances, sometimes mistaken for other conditions.
• Recommended dosage: We suggest taking 5,000 IU of D3 combined with 80 mcg of K2 per day, with adjustments based on individual blood levels.
• Best taken with fat for absorption: Since D3 is fat-soluble, it should be consumed with a meal containing healthy fats for better uptake.

Theanine

Theanine is a power supplement, particularly for a healthy sleep protocol. Known for its calming properties, theanine helps with focus, sleep quality, and reducing restlessness. It’s especially helpful for those managing ADHD or trouble falling asleep.

• Promotes a calm, focused state: Theanine increases alpha brain wave activity, helping create a relaxed but alert mental state.

• Improves sleep without sedation: While not a sedative, theanine encourages restful sleep by calming the nervous system.

• Useful for ADHD management: We recommend it to improve focus and reduce overstimulation, especially in people with ADHD.

• Standard dosage range: Most commonly taken in amounts between 100 and 400 mg daily, depending on individual response.

Theanine is a gentle yet effective option for improving sleep quality and mental focus, making it a valuable part of a longevity and performance routine.

Zinc

Zinc plays a critical role in immune function, hormone regulation, and overall well-being. It plays an important role in fighting infections, healing wounds, and maintaining proper testosterone levels, especially in men. It can be considered an essential mineral for both short-term immunity and long-term health.

• Strengthens the immune system: Zinc helps white blood cells fight infections, making it particularly useful during cold and flu season.
• Important for hormonal balance: It contributes to testosterone production in men and plays a role in fertility and reproductive health for women.
• Aids in wound healing and enzyme function: Zinc is involved in hundreds of biological processes, including tissue repair and metabolism.
• Suggested dosage: 20–30 mg per day is a common recommendation, usually taken with food to prevent nausea.
• Balanced intake matters: Since high doses of zinc can deplete copper levels, we advise either balancing intake or using a multivitamin with both minerals.

Including zinc in your routine can help maintain a strong immune system, regulate hormones, and keep your body functioning efficiently. Ensuring proper intake can provide lasting health benefits.

Multivitamin (Methylated)

Many health issues stem from nutrient deficiencies, which is why we recommend taking a high-quality multivitamin daily. Rather than relying on diet alone, this ensures your body gets a full spectrum of essential vitamins and minerals. We specifically recommend methylated multivitamins, which contain active forms of B vitamins like folate, B12, and B6, making them easier for the body to absorb and use.

• Provides a full range of essential nutrients: A well-formulated multivitamin covers vitamins A, B-complex, C, D, E, and K, along with key minerals like magnesium and selenium.
• Contains methylated B vitamins: Its better to avoid synthetic forms like folic acid and cyanocobalamin and opt for bioactive forms that the body can process more efficiently.
• Helps fill nutrient gaps: Even a well-balanced diet may lack certain vitamins and minerals, making daily supplementation a practical choice.
• Typical dosage: One serving per day, usually 2–4 capsules depending on the brand.
• Forms the foundation of his supplement routine: A high-quality multivitamin works alongside other supplements like magnesium and amino acids for overall health.

Magnesium (Glycinate or L-Threonate)

Magnesium plays a key role in relaxation, muscle recovery, and brain function, making it one of the most important minerals in this supplement list. Sleep, mood stability, and nervous system health play a vital role in any longevity protocol.

However, not all magnesium supplements are created equal – e.g. magnesium oxide, which has poor absorption, and instead suggest forms like magnesium glycinate and magnesium L-threonate for their superior bioavailability.

• Helps with relaxation and stress management: Magnesium is known for its calming effects, making it useful for those dealing with anxiety or high stress levels.
• Aids in sleep and muscle recovery: Taking magnesium in the evening helps relax muscles and promote restful sleep.
• Better absorption with the right forms: We recommend magnesium glycinate for relaxation and magnesium L-threonate for cognitive benefits, as it crosses the blood-brain barrier.
• Common dosage: Around 200–400 mg per day, often taken at night for better sleep.

Creatine

Creatine saturates intramuscular phosphocreatine stores, allowing faster ATP recycling during high‑intensity effort. Emerging evidence also points to neuroprotective and mood benefits.

• Evidence snapshot

  • 2022 umbrella review of 53 RCTs showed a ~7 % strength increase with daily creatine (3–5 g/day).
  • 2023 double‑blind trial in sleep‑deprived pilots: 5 g improved working‑memory accuracy vs placebo.
  • Vegetarians experience up to 15 % greater lean‑mass gains when supplementing.

  How to dose it
  Take 3–5 g creatine monohydrate daily; timing is flexible. Pairing with post‑exercise carbs may enhance muscle uptake. A 5‑day loading phase (20 g/day) is optional for quicker saturation.

  Stack smart
  Consume with ~300 ml fluid and adequate electrolytes to minimise GI upset. Creatine pairs well with electrolytes and beta‑alanine for high‑intensity sessions.

  Safety notes
  Long‑term studies (up to 10 g/day for five years) show no adverse kidney markers in healthy adults. Those with renal conditions should consult a clinician.

DHEA

DHEA is a precursor steroid hormone that declines steadily after age 30. Adequate levels support sex‑hormone synthesis, bone density, mood, and immune resilience.

• Hormone support: DHEA plays a role in maintaining hormone levels, particularly as testosterone and estrogen production decreases with age.
• Morning pairing with omega-3s: We recommend optionally taking DHEA with omega-3 fish oil in the morning to promote hormone balance and overall health.
• Dosage considerations: While typical DHEA dosages for adults range between 25–50 mg per day, individual needs may vary.
• High-quality matters: We stress the importance of using a high-quality DHEA supplement, noting that since it’s a prohormone, it must be present for the body to make essential hormones efficiently.
• Part of a broader supplement routine: Alongside supplements like magnesium, resveratrol, and B12, DHEA fits into his approach to optimizing long-term health.

Essential Amino Acids

EAAs supply the full spectrum of nine indispensable amino acids needed for muscle‑protein synthesis (MPS); BCAAs alone cannot drive MPS without the remaining building blocks.

Unlike branched-chain amino acids (BCAAs), which only provide a few amino acids, EAAs deliver all the building blocks the body needs for muscle repair, tissue growth, and immune function.

To maximize absorption, take a high-quality EAA supplement, which can be one of the most effective ways to energize the body without unnecessary calories.

• More effective than BCAAs: He considers essential amino acids supplements superior to isolated BCAAs for building lean muscle and improving recovery.
• Helps with muscle and tissue repair: EAAs provide the raw materials needed for protein synthesis, ensuring the body can efficiently rebuild muscle after workouts.
• Recommended intake: We suggest 5–10 tablets or one scoop of powder daily, often before or after workouts for maximum benefit.
• A staple in his supplement stack: EAAs are among the recommended supplements you should consistently take to maintain muscle mass, aid recovery, and keep your body performing at its best.

Electrolytes

Why hydration ≠ water alone
Sodium, potassium, and magnesium regulate plasma volume, nerve conduction, and muscle contraction. Sweat, fasting, and low‑carb diets all raise demand.

Instead of sugary sports drinks, opt for high-quality electrolyte mixes, which contain key minerals such as sodium, potassium, and magnesium.

• Better muscle function and nerve signaling: Electrolytes play a key role in keeping muscles working properly and ensuring nerves send signals efficiently.
• Reduced risk of cramping and fatigue: When electrolyte levels drop, muscle cramps and sluggishness can set in, especially during physical activity.
• Suggested daily intake: One packet of an electrolyte mix is enough for daily consumption as it can provide around 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium.
• No added sugars or fillers: We recommend electrolyte formulas that deliver essential minerals without artificial sweeteners or unnecessary ingredients.
• Alternative natural source: Instead of a supplement, you can sometimes dissolve mineral-rich sea salt in water to replenish electrolytes naturally.

Electrolytes play a vital role in hydration, helping the body maintain energy levels and muscle efficiency. This ensures your body stays balanced and performs optimally throughout the day by including them in your routine.

Methylated Folate

Why folate needs to be methylated
Unlike synthetic folic acid, 5‑MTHF is the bioactive form that bypasses the MTHFR enzymatic step. Up to 30 % of the population carry an MTHFR SNP that slows folate recycling.

• Better neurotransmitter regulation: Methylated folate helps the body process key brain chemicals, reducing mood swings and mental fog.
• Potential benefits for anxiety and sleep: Low folate levels have been linked to restless nights and racing thoughts, which Brecka addresses through supplementation.
• More effective than folic acid: The 5-MTHF form of folate is already in its active state, making it easier for the body to use.
• Recommended dosage range: Depending on individual needs, we suggest between 400 mcg and 5 mg per day, with higher doses often recommended for those with MTHFR mutations.

Folate plays a key role in brain function and overall well-being. This ensures the body gets the right nutrients for mood stability, better sleep, and improved mental clarity by choosing a high-quality methylated folate supplement instead of folic acid.

Vitamin B12 (Methylcobalamin)

Methylcobalamin supports DNA synthesis, myelin maintenance, and one‑carbon metabolism. Unlike cyanocobalamin, it’s already in its co‑enzyme form, no hepatic conversion required.

• Essential for brain function and energy: B12 is involved in neurotransmitter activity, nerve health, and mental clarity, helping prevent cognitive decline and fatigue.
• Recommended for those with absorption issues: Vegetarians, vegans, and aging individuals often need supplementation since B12 is primarily found in animal-based foods.
• Optimal dosage range: Depending on individual needs, common doses range from 1,000 to 5,000 mcg daily or weekly, with some opting for B12 injections.
• Avoids synthetic forms:  Cyanocobalamin can be harder on the liver, and instead we recommend the bioavailable methylcobalamin form.

Probiotics

Why the microbiome matters
A well‑balanced gut ecosystem is central to nutrient absorption, immune surveillance, and the gut‑brain axis that influences mood and cognition.

• Promotes a balanced gut microbiome: Probiotics help maintain a healthy ratio of beneficial bacteria, which can improve digestion and immune function.
• Aids in nutrient absorption: A well-functioning gut enhances the body’s ability to absorb essential vitamins and minerals.
• Linked to mental well-being: Probiotics can influence mood and cognitive health through the gut-brain connection.
• Often paired with digestive enzymes: You may use probiotics alongside other digestive aids to enhance overall gut function.
• A key part of long-term wellness: Gut health is essential for maintaining energy levels, supporting the immune system, and preventing digestive discomfort.

Probiotics complement a holistic approach to health, ensuring optimal digestion and nutrient absorption.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that plays a critical role in energy production and cardiovascular function. Consider including this supplement in your lineup to help combat oxidative stress and promote cellular health.

• Essential for cellular energy: CoQ10 is involved in ATP production, which fuels cells and supports overall vitality.
• Contributes to heart health: Regular supplementation may aid circulation and support cardiovascular function.
• Acts as a powerful antioxidant: CoQ10 helps neutralize free radicals, reducing oxidative damage in the body.
• Often combined with other antioxidants: CoQ10 maybe be paired with resveratrol supplements to enhance its protective effects.
• Recommended for aging individuals: Natural levels of CoQ10 decline with age, making supplementation beneficial for maintaining long-term health.

Potassium

Potassium is a key electrolyte that plays a major role in muscle contraction, nerve function, and fluid balance. This mineral should be prioritized alongside magnesium to maintain proper hydration and prevent deficiencies.

• Regulates muscle and nerve function: Potassium helps transmit nerve signals and ensures smooth muscle contractions.
• Prevents cramps and fatigue: Maintaining adequate levels can reduce the risk of muscle spasms, particularly during exercise.
• Works alongside magnesium: We emphasize the importance of balancing potassium with magnesium supplements for overall well-being.
• Supports cardiovascular health: Potassium helps regulate blood pressure and maintain heart rhythm.
• Common dietary sources: While potassium is found in foods like bananas, leafy greens, and avocados, supplementation can help meet daily needs.

We suggest including potassium in your routine to enhance physical performance and maintain electrolyte balance.

Melatonin

Melatonin can help optimize sleep. If used responsibly, melatonin helps those who struggle to fall asleep and may benefit individuals working on sleep consistency – however use this carefully.

• Aids in falling asleep faster: Melatonin helps signal the body that it’s time to wind down, particularly in low-light environments.

• Regulates the body’s internal clock: It can be useful for people dealing with jet lag, shift work, or irregular sleep patterns.

• Standard usage guidance: Most use between 0.5 mg to 5 mg taken 30–60 minutes before bedtime.