Your Longevity Stack

• CreatineA

  Muscle-mass preservation and cognitive support in aging — two of the most predictive healthspan markers.

  Dose: 5 g/day, daily and indefinitely

• Omega-3 Fatty AcidsA

  Cardiovascular, cognitive, and inflammatory benefits. Strongest mortality-association data of any supplement.

  Dose: 2-3 g combined EPA+DHA/day with food

• Vitamin DA

  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

• Vitamin K2A

  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

• NMN (Nicotinamide Mononucleotide)B

  NAD+ precursor. Restores NAD+ levels that decline sharply with age. The cleanest human evidence in this category.

  Dose: 250-500 mg/day, morning

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.

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.