Bryan Johnson takes more than 100 daily supplements. David Sinclair takes a curated stack of roughly 10. Gwyneth Paltrow shares her favorites on Instagram between Prenuvo scans and infrared sauna sessions. Strip away the personality and the performance, and 15 compounds appear again and again across every serious longevity protocol published in the last three years. This is the longevity supplements list that the obsessives agree on, organized from foundational to frontier, with the science, the dosage, and the cost for each.

A note before the list. Not every compound here has definitive human clinical trial data. Some have decades of animal evidence and emerging human research. Others are well-established in mainstream medicine (vitamin D3, omega-3) and are included because their longevity-specific benefits are often underappreciated. This is not medical advice. It is a reference guide. Consult a physician, ideally one who understands longevity medicine, before building or modifying any supplement protocol.

The Foundation Tier

1. Vitamin D3

The most universally recommended supplement in longevity medicine. Deficiency is widespread (an estimated 42% of U.S. adults are deficient) and linked to immune dysfunction, bone loss, cardiovascular risk, and increased all-cause mortality. Every major longevity practitioner supplements D3. Sinclair takes it daily. Johnson includes it in Blueprint. Paltrow lists it among her standbys. Dosage: 2,000 to 5,000 IU daily, adjusted based on blood levels (target: 40 to 60 ng/mL). Cost: $5 to $15 per month.

2. Omega-3 Fatty Acids (EPA/DHA)

Fish oil or algae-derived omega-3s support brain health, cardiovascular function, and inflammation management. A 2021 meta-analysis found that omega-3 supplementation reduced cardiovascular mortality risk. Longevity practitioners prioritize high EPA/DHA ratios over total fish oil volume. Dosage: 2 to 4 grams of combined EPA/DHA daily. Cost: $15 to $40 per month for quality, third-party-tested products.

3. Magnesium

Involved in more than 300 enzymatic reactions in the body. Supports sleep quality, muscle function, blood sugar regulation, and cardiovascular health. Most Americans do not get adequate magnesium from diet alone. Magnesium glycinate or threonate (which crosses the blood-brain barrier) are preferred forms in longevity protocols. Dosage: 200 to 400mg daily. Cost: $10 to $25 per month.

4. Vitamin K2 (MK-7)

Often paired with vitamin D3 to support proper calcium metabolism. K2 directs calcium to bones and teeth rather than arteries, reducing cardiovascular calcification risk. Without K2, high-dose D3 supplementation may contribute to arterial stiffness. Sinclair includes K2 in his stack. Dosage: 100 to 200mcg daily. Cost: $10 to $20 per month.

The NAD+ Tier

5. NMN (Nicotinamide Mononucleotide)

The centerpiece of the longevity supplements list. NMN is a direct precursor to NAD+, the coenzyme essential for cellular energy production and DNA repair. NAD+ levels decline with age. Johnson takes 500mg six days per week. Sinclair takes 1 gram daily and has stated that NMN doubles NAD+ levels in humans. Animal studies show lifespan extension and improved metabolic markers. Dosage: 500mg to 1,000mg daily. Cost: $50 to $150 per month. Regulatory note: NMN’s status as a dietary supplement remains under FDA review as of 2026.

6. Resveratrol

A polyphenol found in grape skins that activates SIRT1, a gene linked to longevity and DNA repair. Sinclair considers it synergistic with NMN and takes 1 gram daily mixed with full-fat yogurt (resveratrol is fat-soluble and requires a fat source for absorption). Animal data is promising for cardiovascular health and lifespan extension. Human evidence remains limited. Some researchers argue pterostilbene may be more effective. Dosage: 500mg to 1,000mg daily with fat. Cost: $20 to $60 per month.

7. TMG (Trimethylglycine)

A methyl donor increasingly included in NAD+-focused stacks. High-dose NMN or NR supplementation can deplete methyl groups, and TMG helps maintain healthy methylation balance. Methylation is critical for gene expression, detoxification, and neurotransmitter production. Often overlooked in starter stacks but considered essential by practitioners running aggressive NAD+ protocols. Dosage: 500mg to 1,000mg daily. Cost: $10 to $20 per month.

The Cellular Maintenance Tier

8. Spermidine

A polyamine that triggers autophagy, the body’s process of clearing damaged cellular components. Effectively mimics the autophagy benefits of fasting without caloric restriction. Sinclair takes 1 to 2mg daily. Johnson includes it in Blueprint. Animal studies show lifespan extension across multiple species. A 2018 human observational study linked higher dietary spermidine intake to lower all-cause mortality. Dosage: 1 to 2mg daily (typically from wheat germ extract). Cost: $30 to $70 per month.

9. Fisetin

A flavonoid found in strawberries that acts as a senolytic, selectively clearing senescent “zombie” cells that accumulate with age and drive inflammation. A 2018 Mayo Clinic study found fisetin was the most potent senolytic among 10 flavonoids tested in mice. Treated mice showed reduced tissue damage and extended lifespan. Johnson and Sinclair both include it in their stacks. Dosage: 100 to 500mg daily, or intermittent high-dose protocols (1 to 2 grams for two consecutive days monthly). Cost: $20 to $50 per month.

10. Quercetin

Another flavonoid with senolytic properties, often paired with fisetin for enhanced zombie-cell clearance. Also functions as an anti-inflammatory and antioxidant. Some longevity practitioners combine quercetin with dasatinib (a prescription drug) in periodic senolytic protocols, though this approach requires physician supervision. As a standalone supplement, quercetin supports immune function and reduces inflammatory markers. Dosage: 500mg to 1,000mg daily. Cost: $15 to $30 per month.

11. CoQ10 (Ubiquinol)

Supports mitochondrial energy production. CoQ10 levels decline with age and are further depleted by statin medications. Ubiquinol (the reduced, active form) has better bioavailability than ubiquinone. Johnson includes CoQ10 in his stack. Relevant for anyone over 40 or anyone taking statins. Dosage: 100 to 200mg daily. Cost: $15 to $40 per month.

The Optimization Tier

12. Calcium Alpha-Ketoglutarate (Ca-AKG)

An intermediate in the Krebs cycle (the body’s primary energy production pathway). Animal studies have shown Ca-AKG extends lifespan and reduces chronic inflammation. A 2020 study in mice demonstrated a 12% increase in median lifespan. Johnson takes it daily as part of Blueprint. Emerging as one of the more promising compounds on the longevity supplements list. Dosage: 1,000mg daily. Cost: $30 to $60 per month.

13. Creatine

Traditionally associated with athletic performance, creatine is gaining recognition in the longevity space for its neuroprotective effects and support of cognitive function. Research shows benefits for brain energy metabolism, muscle maintenance (critical for aging populations), and potentially neurodegenerative disease prevention. Peter Attia has discussed creatine as a longevity-relevant supplement. Dosage: 3 to 5 grams daily. Cost: $10 to $20 per month.

14. Taurine

An amino acid that declines with age. A landmark 2023 study in Science found that taurine supplementation extended lifespan in mice by 10 to 12% and improved health across multiple organ systems. Sinclair added taurine to his stack after the study was published. Supports cardiovascular health, bile acid conjugation, and cellular osmoregulation. Dosage: 1 to 2 grams daily. Cost: $10 to $20 per month.

15. Collagen Peptides

Not a traditional longevity compound, but increasingly included in protocols targeting skin health, joint integrity, and gut lining repair. Paltrow features collagen products among her wellness standbys. Clinical studies show improvements in skin elasticity and hydration after 8 to 12 weeks of supplementation. For women in the longevity space, collagen addresses visible aging markers that biomarker panels do not capture. Dosage: 10 to 20 grams daily. Cost: $20 to $50 per month.

What a Complete Stack Costs

The full 15-compound longevity supplements list runs approximately $280 to $680 per month depending on brands and sourcing quality. NMN is the most expensive single item. A simplified starter stack of five compounds (D3, omega-3, magnesium, NMN, and spermidine) runs $110 to $250 per month and covers the highest-priority pathways: foundational nutrition, NAD+ restoration, and autophagy activation.

For clients who prefer clinical delivery, NAD+ IV drips at Hamptons clinics bypass oral NMN entirely at $500 to $1,000 per session. Many longevity practitioners use both approaches: IV loading phases followed by oral maintenance. A qualified longevity clinic can help determine which compounds, doses, and delivery methods fit your biology and your budget.

Where The Conversation Continues

Fifteen compounds. One list. The longevity supplement space evolves every year as new research confirms, refines, or replaces what came before. Social Life Magazine tracks the science and the culture so our readers stay current.

If you manufacture, distribute, or retail longevity supplements and want editorial visibility with the East End audience, reach out at cass.almendral@sociallifemagazine.com.

For brands seeking premium placement, explore our Paid Feature options.

Stay current at sociallifemagazine.com.

Polo Hamptons returns July 18 and 25, 2026, at 900 Lumber Lane, Bridgehampton. BMW is the title sponsor. For sponsorship inquiries, visit polohamptons.com.

Already a reader? Subscribe to Social Life Magazine for five summer issues and Fall/Winter editions.

Support independent East End journalism via PayPal.

Frequently Asked Questions

What are the most important longevity supplements to take?

The highest-priority longevity supplements based on current research and practitioner consensus are vitamin D3 (foundational health), omega-3 fatty acids (inflammation and cardiovascular support), NMN (NAD+ restoration for cellular energy and DNA repair), and spermidine (autophagy activation for cellular cleanup). These four compounds target the most important aging pathways at an accessible price point of $110 to $250 per month combined.

How much does a full longevity supplement stack cost?

A complete 15-compound longevity supplement stack costs approximately $280 to $680 per month depending on brand quality and sourcing. NMN is the most expensive component at $50 to $150 monthly. A simplified five-compound starter stack (D3, omega-3, magnesium, NMN, spermidine) runs $110 to $250 per month. Prescription compounds like metformin, if included, add $10 to $30 monthly.

What supplements does Bryan Johnson take?

Bryan Johnson takes more than 100 daily supplements as part of his Project Blueprint protocol. Core compounds include NMN (500mg, six days per week), resveratrol, spermidine, fisetin, calcium alpha-ketoglutarate, CoQ10, vitamin D3, and dozens of additional compounds targeting specific biological pathways. His full stack is published on the Blueprint website. The total cost of his supplement and medical protocol exceeds $2 million annually, though the supplements alone represent a fraction of that figure.

Are longevity supplements safe?

Most compounds on this longevity supplements list are generally well-tolerated at recommended dosages. Vitamin D3, omega-3, magnesium, creatine, and collagen have extensive human safety data. NMN, resveratrol, spermidine, and fisetin have strong animal safety profiles with growing human data. Interactions with prescription medications are possible, particularly with compounds like quercetin and resveratrol. Consult a physician before starting any supplement protocol, especially if you take prescription medications or have existing health conditions.