Health and Longevity Supplement Stack
November 2024 Update
In my previous article, Health and Longevity Supplements, I listed a supplement stack designed for my own personal wellness, fitness, and longevity. Since then, I’ve added some things and taken some stuff out.
I am writing an update that reflects these changes, hopefully giving some additional information on both supplement timing and dosage to maximize each supplement's effectiveness. For those interested in further optimizing their health journey, my guide Medical Tourism in Mexico: Your Guide to Clinic Visits & Diagnostic Services also insights into accessing affordable, high-quality healthcare options in Mexico.
I am 100% open to criticism about this stack, If you have any input or suggestions, please leave a comment below.
A lot of my research on this stack stems from different accounts on twitter along with my own research so I’ll also highlight the accounts and some tweets within the article
Abud Bakri, MD
Bowtied Mg2+
Bowtied Ox
Bowtied Biohacker
Richard
AntiDoc
Nootbro
Supplement Schedule
I used to just bulk take all these supplements in the morning around breakfast because it was convenient, but some supplements work better during specific times of the day, so I optimized my schedule.
Morning
TMG 1000mg - Reason: TMG susupportsts methylation and cellular energy production, making it great to take in the morning for sustained energy throughout the day. Tweet
Sunflower Lecithin 1200mg - Reason: This supplement aids brain function and liver health, also part of the Holy Grail Stack. Tweet
Vitamin C 1000mg (as needed) - Reason: Vitamin C provides immune support. I personally don’t take it often, maybe an added once a week. Most of my Vitamin C comes directly from food
CoQ10 100mg (with Fulvic Acid Complex) - Reason: CoQ10 boosts cellular energy and antioxidant defense. Considering I also have a statin in my stack, this is essential Tweet (David Sinclair + on CoQ10
Vitamin K2+D3 (not daily) - Reason: This supplement supports bone and cardiovascular health.
Omega 3 Wild Anchovy Oil 1000mg (two capsules) - Reason: Omega-3s benefit brain function and inflammation management.
Vitamin B Complex - Reason: B vitamins support energy and stress management.
Methylene Blue 1% - Reason: Known for mitochondrial support Tweet
Pre-Workout
Citrulline - Reason: Known for boosting nitric oxide, it enhances blood flow.
L-Carnitine - Reason: Supports energy production and fat metabolism
Post-Workout
Collagen - Reason: Collagen aids in joint health and recovery.
Lunch
NAC 1000mg / Tudca 500mg (alternating) - Reason: Both are beneficial for liver health. They are kinda redundant to take at the same time Biohacker
DHEA Complex Pill - Reason: DHEA and related compounds support hormone balance, ideally taken with food for better absorption. Nootbro
Nattokinase 2000 FU - Reason: Taken midday, it supports circulation and heart health without interrupting sleep. Ox
Tongkat Ali (100mg, often taken twice daily for a 200mg total) - Reason: Testosterone booster - hormone support Biohacker
Dinner
Atorvastatin 20mg - Reason: Taken at night to align with the liver's nighttime cholesterol production. Sinclair
Aspirin Protect 100mg - Reason: Taken with atorvastatin, it helps support cardiovascular health
Pygeum 1300mg - Reason: Known for prostate support - Part of holy grail stack
Ashwagandha 300mg (infrequent use) - Reason: Often calming. My cortisol isnt high, I’m pretty low stress, but still keep it in the cabiniet Biohacker
Zinc 100mg (rarely taken) - 100mg seem overkill, most people don't have deficiencies in proper diet, but I may take it once a week.
Occasional/As-Needed
Modafinil 200mg - Reason: Stimulant-like, taken as needed for focus or productivity. Rarely taken. maybe once a month If I have a lot of stuff an need an all nighter
BPC-157 (two 0.5mg doses) - Reason: Taken for healing support and gut health. Biohacker
MK-677 10mg (used in cycles, with Metformin 500mg on rest days) - Reason: Known for growth hormone stimulation; often taken at night to align with natural growth hormone release. S Biohacker
Serrapeptase 40,000 SPU
Supplement Descriptions
1. TMG (Trimethylglycine) 1000mg
Function: TMG is a methyl donor, meaning it provides methyl groups that support DNA repair, liver detoxification, and neurotransmitter production. Methylation influences gene expression, detoxifies chemicals, and synthesizes neurotransmitters
Benefits: TMG helps lower homocysteine, an amino acid linked to cardiovascular risk when elevated. TMG can also benefit cognitive function by assisting in the production of neurotransmitters like dopamine and serotonin (Hoffman et al., 2015).
Why I Take It: I take TMG for its methylation support, as it enhances cellular and metabolic health
2. Sunflower Lecithin 1200mg
Function: Sunflower lecithin is a source of phosphatidylcholine, a component of cell membranes that supports brain and liver health. It also enhances choline production, an important nutrient for cognitive function.
Benefits: Phosphatidylcholine helps maintain cell structure, supporting liver function, and enhancing focus and memory. It may also have reproductive health benefits by increasing semen volume .
3. NAC (N-Acetyl Cysteine) 1000mg / TUDCA 500mg (Alternating)
Function: NAC is a precursor to glutathione, the body’s primary antioxidant, while TUDCA (Tauroursodeoxycholic Acid) supports liver and bile duct health by aiding in cellular detoxification.
Benefits: NAC reduces oxidative stress and helps the body detoxify, supporting lung and liver health. TUDCA aids bile flow, helping prevent liver issues and reduce inflammation
Why I Take It: I alternate NAC and TUDCA to avoid redundancy
4. Vitamin C 1000mg (As Needed)
Function: Vitamin C is an antioxidant, aiding immune function, collagen synthesis, and iron absorption. It protects cells from oxidative stress and enhances skin health by supporting collagen production.
Benefits: Strengthens the immune system, aids in tissue repair, and promotes the health of skin, joints, and blood vessels.
5. CoQ10 100mg (with Fulvic Acid Complex)
Function: CoQ10 for energy production within mitochondria, acting as a powerful antioxidant to protect cells from oxidative damage.
Benefits: Research suggests it supports heart health, reduces fatigue, and may aid in maintaining cognitive function
6. Serrapeptase 40,000 SPUFunction: Serrapeptase is a proteolytic enzyme that aids in breaking down non-living tissue, such as scar tissue, and has anti-inflammatory effects. It’s often used for supporting healing and reducing pain.
Benefits: Reduces some swelling and pain, especially in arthritis, and injuries. It is also improved circulation
Why I Take It: Serrapeptase helps with inflammation management.
7. Omega 3 Wild Anchovy Oil 1000mg (Two Capsules Daily)
Function: Omega-3 fatty acids (EPA and DHA) are for brain, heart, and joint health, help reduce inflammation throughout the body.
Benefits: Omega-3s improve cardiovascular health by lowering triglycerides and aiding in blood pressure regulation.
8. Vitamin K2 + D3 (125mcg D3, 90mcg K2 MK-7) (Not Daily)
Function: Vitamin D3 promotes calcium absorption and immune health, while Vitamin K2 directs calcium to bones and prevents it from depositing in arteries.
Benefits: This combination is ideal for bone and cardiovascular health, as Vitamin K2 helps ensure calcium is used properly, reducing the risk of arterial calcification.
9. Ashwagandha 300mg (Infrequent Use)
Function: Ashwagandha is an adaptogen, meaning it helps the body manage stress by modulating cortisol, the stress hormone.
Benefits: Known to reduce anxiety, improve sleep, and even boost athletic performance.
Potential Side Effects: Some may experience lethargy, especially if taken in higher doses or during the day.
Why I Take It: I use ashwagandha occasionally to support relaxation and stress relief, particularly before bed.
10. Tongkat Ali 100mg (Often Taken Twice Daily)
Function: Tongkat Ali is known to support hormone balance, particularly testosterone.
Benefits: Tongkat Ali can support testosterone levels, which benefits energy, libido, and muscle growth.
11. Zinc 100mg (Rarely Taken)
Function: Immune function, and hormone production, especially testosterone.
Benefits: Also supports cell growth and repair.
Potential Side Effects: High doses can interfere with copper levels in the body, leading to an imbalance if taken excessively.
Why I Take It: I supplement zinc occasionally, particularly if I feel a need for additional immune support.
12. Tadalafil 5mg Daily
Function: Tadalafil is a vasodilator that helps improve blood flow throughout the body, supporting vascular and cardiovascular health.
Benefits: Enhances circulation, which can improve exercise performance and cardiovascular health.
Why I Take It: Gives a great pump.
13. Atorvastatin 10mg Daily
Function: Atorvastatin is a statin that helps reduce cholesterol production, thus supporting cardiovascular health.
Benefits: Atorvastatin lowers LDL cholesterol, reducing the risk of cardiovascular disease.
14. Aspirin Protect 100mg Daily
Function: Low-dose aspirin is often used to prevent blood clots, supporting cardiovascular health.
Benefits: Aspirin can reduce the risk of heart attack and stroke by preventing blood platelets from clumping together.
Why I Take It: I use low-dose aspirin as part of a strategy to reduce cardiovascular risks.
15. Modafinil 200mg (Occasional Use)
Function: Modafinil is a wakefulness-promoting agent, but it’s also popular for enhancing focus and cognitive endurance.
Why I Take It: I use modafinil maybe once a month, keeps the body from getting use to it and it works too well for me. Can barely fall asleep if it take iet
16. BPC-157 (Two 0.5mg Doses)
Function: BPC-157 is a peptide that promotes healing and recovery, often used to support joint, ligament, and tendon repair.
17. MK-677 10mg (Used in Cycles)
Function: MK-677 (Ibutamoren) stimulates growth hormone secretion, which can enhance muscle growth, fat loss, and overall recovery.
Why I Take It: I use MK-677 during cycles to enhance muscle building, support fat loss, and improve sleep, helping me reach my fitness goals.
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