Daily Supplements That Improve Longevity

Living longer means nothing without living better. The goal isn't just more years—it's more healthy, functional years.

Longevity science has advanced dramatically. We now understand the cellular mechanisms of aging and can target them directly.

The Hallmarks of Aging

Research published in Cell identified nine hallmarks of aging:

1. Genomic instability
2. Telomere attrition
3. Epigenetic alterations
4. Loss of proteostasis
5. Deregulated nutrient sensing
6. Mitochondrial dysfunction
7. Cellular senescence
8. Stem cell exhaustion
9. Altered intercellular communication

Effective longevity supplements target one or more of these hallmarks.

Tier 1: Foundation Longevity Stack

Omega-3 Fatty Acids (EPA/DHA)

Targets: Inflammation, cellular membranes, brain health

Evidence: Meta-analysis in BMJ shows reduced all-cause mortality with higher omega-3 intake.

Dose: 2-4g combined EPA/DHA daily

Vitamin D3 + K2

Targets: Immune function, bone health, gene expression

Evidence: JAMA Internal Medicine links vitamin D insufficiency with increased mortality.

Dose: D3: 2000-5000 IU daily; K2: 100-200mcg daily

Magnesium

Targets: 300+ enzymatic reactions, cardiovascular health

Evidence: European Journal of Clinical Nutrition shows inverse relationship between magnesium and mortality.

Dose: 400-600mg daily (glycinate, threonate, or malate)

Tier 2: NAD+ Pathway

NAD+ declines with age, impairing cellular energy production and DNA repair.

NMN (Nicotinamide Mononucleotide)

Targets: NAD+ levels, mitochondrial function, DNA repair

Evidence: Human trials show increased NAD+ levels and improved vascular function.

Dose: 250-1000mg daily

Resveratrol

Targets: Sirtuin activation, mitochondrial biogenesis

Evidence: Synergistic with NAD+ precursors. Requires fat for absorption.

Dose: 500-1000mg with fat-containing meal

Tier 3: Mitochondrial Support

CoQ10 (Ubiquinol)

Targets: Mitochondrial energy production, antioxidant

Evidence: Biofactors shows benefits for heart health and energy.

Dose: 100-300mg daily (ubiquinol form preferred after age 40)

PQQ

Targets: Mitochondrial biogenesis, neuroprotection

Evidence: Human studies show improved memory and energy metabolism.

Dose: 10-20mg daily

Tier 4: Cellular Maintenance

Spermidine

Targets: Autophagy induction, cellular renewal

Evidence: Nature Medicine links dietary spermidine with reduced mortality.

Dose: 1-5mg daily (or consume wheat germ, aged cheese)

Fisetin

Targets: Senolytic (clears senescent cells)

Evidence: Animal studies show dramatic lifespan extension; human trials ongoing.

Dose: 100-500mg daily or 500-1000mg intermittently

Peptides for Longevity

Research peptides offer targeted approaches to aging.

GHK-Cu from MOC Master of Complications supports:

• Wound healing and tissue regeneration
• Collagen synthesis
• Anti-inflammatory effects

TB-500 promotes:

• Tissue repair
• Angiogenesis
• Reduced inflammation

For metabolic optimization, Retatrutide addresses metabolic dysfunction—a key driver of accelerated aging.

Building Your Longevity Stack

Beginner (3 months baseline):

• Omega-3: 2g daily
• Vitamin D3: 3000 IU + K2: 100mcg
• Magnesium glycinate: 400mg evening

Intermediate (add after 3 months):

• NMN: 500mg morning
• CoQ10: 200mg with meal

Advanced (add after 6 months):

• Research current spermidine and fisetin protocols
• Consider peptides from MOC.fitness
• Regular blood work to track markers

Testing Your Progress

Track these biomarkers quarterly:

• hs-CRP (inflammation)
• Fasting glucose and HbA1c
• Lipid panel including ApoB
• Vitamin D levels
• Hormone panels (testosterone, thyroid)

Invest in Your Future Self

Longevity isn't about living forever—it's about maintaining vitality and function throughout life.

For research-grade peptides supporting cellular health, explore MOC Master of Complications. Their GHK-Cu and TB-500 support the regenerative processes central to healthy aging.

For research purposes only. Work with qualified professionals for longevity protocols.