Evidence-Based Stack
Longevity Stack
Five supplements with either strong aging-biomarker evidence or strong all-cause mortality / disease-prevention evidence.
Longevity supplementation is hype-prone. This stack is conservative: compounds with either direct RCT evidence on meaningful endpoints (muscle preservation, cardiovascular events, cognitive function) or strong mechanism plus safety profile. Creatine and omega-3 both have mortality-reduction signals in meta-analyses. Vitamin D3 + K2 is the evidence-based cardiovascular-calcification pair. NMN is the best-supported NAD+ precursor with human pharmacokinetic data. Skipped: rapamycin (off-label pharmaceutical), metformin (prescription, mixed healthy-adult evidence), high-dose resveratrol monotherapy (weak absorption, inconsistent outcomes).
What's in it
Muscle-mass preservation and cognitive support in aging — two of the most predictive healthspan markers.
Dose: 5 g/day, daily and indefinitely
Full Creatine profile →Cardiovascular, cognitive, and inflammatory benefits. Strongest mortality-association data of any supplement.
Dose: 2-3 g combined EPA+DHA/day with food
Full Omega-3 Fatty Acids profile →Deficiency is the single most common correctable supplement intervention. Multiple disease-prevention signals.
Dose: 1,000-2,000 IU/day; higher if blood level <30 ng/mL
Full Vitamin D profile →Pairs with vitamin D — directs calcium to bones and away from arterial walls (the 'calcification' problem).
Dose: 90-180 mcg MK-7/day with vitamin D
Full Vitamin K2 profile →NAD+ precursor. Restores NAD+ levels that decline sharply with age. The cleanest human evidence in this category.
Dose: 250-500 mg/day, morning
Full NMN (Nicotinamide Mononucleotide) profile →How to take it
The core three (creatine, omega-3, vitamin D) are high-confidence daily foundations. K2 pairs naturally with D — many products bundle them (D3+K2). NMN is optional and still on a cost-benefit frontier. Save it for after the foundation is solid and you have budget for experimentation. Don't expect 'feel' — these are long-game supplements.
Cautions
Vitamin K2 interacts with warfarin (see /interactions/vitamin-k-and-warfarin) — avoid if on it. Omega-3 has mild anticoagulant effect at high doses. Creatine is among the safest supplements; transient water retention in first week is normal. NMN has no established drug interactions at supplement doses.
Interactions between stack members
These are interactions Formulate has catalogued between the substances above. Review before combining if any apply.
Next steps
Educational only. Stack recommendations are not medical advice. Discuss any new supplement protocol with your clinician, especially if you take prescription medication or have a chronic condition.