Build your stack. See what overlaps and what costs the most.
Add products. We add up your daily dose per ingredient across the whole stack, flag double-dosing, sum daily cost, and compare each ingredient's stack total against its trial dose. Or start from one of the ten example stacks below.
Ten example stacks
Not recommendations. Starting points curated for common goals. Click Load into builder to open one in the tool below and tweak from there.
Beginner
NAD-focused
You want more NAD in your cells. This is the entry-level answer without buying five bottles.
Why these: One NMN or NR product gives you the NAD precursor. One trans-resveratrol gives you a plausible pairing, though the 2025 SIRT1 GRADE meta-analysis says the sirtuin activation piece is unproven at typical doses. Add omega-3 and vitamin D for the two supplements with the largest human RCT bases in the whole longevity space.
Caveats: Resveratrol's mechanism is contested. If cost is a concern, drop it before dropping omega-3.
Middle-aged
Metabolic-syndrome adjacent
You care about fasting glucose, HbA1c, and cardiovascular risk. Evidence-heaviest picks.
Why these: Berberine has the largest metabolic effect size of any longevity supplement outside prescription drugs. Omega-3 (EPA/DHA) has decades of cardiovascular RCT data. Magnesium glycinate for insulin sensitivity and sleep. Vitamin D for status correction if you're deficient (which most adults are).
Caveats: Berberine interacts with many drugs. Check with a clinician if you take metformin, statins, or blood thinners.
Working professional
Cognition and focus
You want to defend your brain's hardware, not chase nootropic hype.
Why these: Omega-3 (EPA/DHA) for membrane function and inflammation. Creatine monohydrate has surprisingly good evidence for mood and mental fatigue at 5 g/day. Magnesium glycinate for sleep quality, which does more for cognition than any dedicated nootropic. Vitamin D for baseline correction.
Caveats: None of these are cognitive enhancers in the racetam sense. They correct deficits and support the machinery.
Just the basics
Minimalist essentials
You want the shortest defensible stack. Everything on it has the biggest human RCT base for adults over 30.
Why these: These are the four supplements most researchers we track actually take themselves: omega-3 for cardiovascular and cognitive endpoints, vitamin D for status correction, magnesium for sleep and insulin, and creatine for muscle, mood, and mental fatigue. No sirtuin gambles. No stem-cell secretome. No peptides.
Caveats: If you eat two servings of fatty fish per week and spend real time outdoors, you might not need omega-3 and vitamin D. Blood tests help.
Enthusiast
Kitchen sink (Blueprint-adjacent)
You've decided to try the Bryan Johnson-style approach. Here's what that actually costs and what parts of it have the weakest evidence.
Why these: NMN plus taurine plus glycine plus urolithin A plus omega-3 plus vitamin D. This is closer to a Blueprint-inspired stack. Total cost climbs fast, and only omega-3 and vitamin D have the RCT base you'd want.
Caveats: Urolithin A has one solid human RCT (Andreux 2019). NMN's SIRT1 mechanism is contested. Taurine's lifespan claim is animal-based. Know what you're paying for.
Perimenopause and beyond
Women 40+ starter
Structured around bone, muscle, and cardiovascular endpoints where the RCT base is strongest for women 40 and up.
Why these: Vitamin D3 plus K2 for bone and cardiovascular calcium partitioning. Magnesium glycinate for sleep and mood. Omega-3 for inflammation. Creatine, which has now been studied in postmenopausal women specifically for muscle preservation and cognition.
Caveats: Not a hormone-therapy stack. If you're peri/post-menopausal and considering HRT, talk to a clinician; this stack is compatible with either choice.
Cardiovascular focus
Men 40+ starter
Cardiovascular, prostate, and muscle-preservation angles where the human RCT base is largest for men over 40.
Why these: Omega-3 EPA/DHA for triglycerides and inflammation. Vitamin D3 with K2 for bone and cardiovascular calcium handling. Magnesium glycinate for blood pressure and sleep. Creatine monohydrate for muscle preservation and mental fatigue. CoQ10 (ubiquinol) for anyone on statins where CoQ10 depletion is well documented.
Caveats: If you're on a statin, tell your prescriber before adding CoQ10 (interaction is benign but they should know). Not a testosterone protocol.
Under $2/day
Budget under $2/day
The cheapest defensible stack. Every product here has multiple human RCTs behind it. Nothing exotic.
Why these: Bulk-powder or generic versions of the four supplements with the largest RCT bases in the whole longevity space: creatine, magnesium, vitamin D, and omega-3. Powders and larger bottles keep the daily cost under $2. Not glamorous, but this is what the evidence actually supports.
Caveats: Bulk powders taste bad. If that's a dealbreaker, capsules add roughly $0.50-1.00 per day.
After illness or antibiotics
Gut and immune resilience
Rebuild after gut disruption, antibiotics, or repeated infections. Focus on immune signalling and mitochondrial support in gut and immune cells.
Why these: Vitamin D3 for immune signalling (repeatedly linked to respiratory-infection outcomes in RCTs). Zinc is not on the standing four but has clear immune data at physiologic doses. Omega-3 for inflammation resolution. Urolithin A for mitophagy in gut and immune cells. NAC as a glutathione precursor with an RCT base in bronchitis and flu prevention. This is short-cycle support, not a lifelong stack.
Caveats: NAC at high doses can thin mucus and cause GI upset. Cycle 6-8 weeks rather than permanent. Urolithin A has one strong human RCT so far.
Experimental
Senolytic-curious
You've read about senolytics and want to see what a defensible starter looks like. This is the most speculative stack in the list.
Why these: Fisetin and quercetin are the two natural compounds with the best human interest as senolytics, though the human evidence is still early (Mayo Clinic pilot trials only). Spermidine has autophagy data in mice and observational human data. Omega-3 and vitamin D stay as the RCT-backed base. This is a two-day pulse protocol, not a daily stack.
Caveats: Senolytic pulsing (e.g. 2 days on / 4-6 weeks off) is the pattern in trials, not daily use. Human senolytic evidence is early. Do not treat this as established.
Grade A only
Evidence-only
Every ingredient on this stack has evidence grade A. Nothing speculative. Nothing with only mouse data.
Why these: Omega-3 has multiple large cardiovascular RCTs. Creatine has 500+ human studies. Magnesium has RCTs for blood pressure, sleep, and insulin sensitivity. Vitamin D has large trials for status correction and immune function. Every compound here has multiple human RCTs with longevity-relevant endpoints.
Caveats: This stack is intentionally boring. If you want NMN, resveratrol, or peptides, this is not the stack for you.
Restoration
Sleep and recovery
Sleep quality, muscle recovery, and stress resilience. Built around compounds with human sleep or recovery trial data.
Why these: Magnesium glycinate has RCT data for sleep latency and quality. Glycine at 3 g before bed improved subjective sleep quality in a Japanese RCT. Omega-3 supports inflammation resolution post-exercise. Creatine aids muscle phosphocreatine recovery between training sessions.
Caveats: Glycine for sleep is taken 30-60 minutes before bed. Magnesium glycinate is preferred over oxide for absorption. This is not a clinical insomnia treatment.
First stack
Beginner longevity
Your first longevity stack. Four products, all grade A, all under $3/day total. Start here before adding anything exotic.
Why these: Omega-3 EPA/DHA is the single best-supported longevity supplement. Vitamin D corrects a deficiency most adults have. Magnesium glycinate covers sleep, blood pressure, and insulin sensitivity. Creatine monohydrate supports muscle, brain, and mood. Together these four address the most common deficits in adults over 30.
Caveats: If you eat fatty fish twice a week and get real sun exposure, you may not need omega-3 or vitamin D. Blood tests help personalize this.
Your stack
A stack is the set of supplements you take together. This tool adds up your daily dose of each ingredient across every product in your stack, flags double-dosing, sums your daily cost, and compares each ingredient total against the dose used in human trials.
What do the stack categories mean?
NAD-focused
NAD is a coenzyme every cell uses for energy metabolism. NAD levels drop with age. NMN and NR are precursors the body converts into NAD. The human evidence is growing but still early.
Metabolic-syndrome adjacent
Targets fasting glucose, HbA1c, and cardiovascular risk markers. Berberine has the largest metabolic effect size of any non-prescription supplement, but it interacts with many drugs.
Senolytic-curious
A senolytic is a compound that selectively clears senescent cells: older cells that stop dividing but refuse to die, secreting inflammatory signals. Fisetin and quercetin are the most studied natural candidates. Human evidence is early: pilot trials only, not confirmed RCTs. Senolytics are typically pulsed (2 days on, 4-6 weeks off), not taken daily.
Autophagy
The process by which cells clean out damaged components and recycle them. Spermidine and urolithin A are studied for this. Urolithin A has one solid human RCT (Andreux 2019).
Double-dosing
When two or more products in your stack contain the same ingredient, your total daily dose of that ingredient is the sum. This tool flags overlaps so you do not accidentally take too much.
Trial dose
The dose of an ingredient used in human clinical trials. We compare your stack total against this number so you can see if you are above, below, or at the studied dose.
Enter a supplement you already take, even if it's not in our catalog. We'll check for ingredient overlaps with your stack.