Foundational Longevity

Omega-3 fatty acids EPA and DHA have the most consistent evidence base of any longevity-relevant supplement. Large meta-analyses link higher omega-3 status with lower all-cause mortality, lower cardiovascular events, and slower cognitive decline. The effect size is small but the safety margin is wide and the cost is low. Choose a product that reports EPA+DHA content (not just total fish oil mg).^{[1, 2, 3]}

Vitamin D deficiency is one of the most common modifiable nutrient gaps in adults living above 35° latitude or with limited sun exposure. Trial evidence supports a small reduction in all-cause mortality and respiratory-infection risk with supplementation, especially in deficient individuals. Pair with vitamin K2 (MK-7) for cardiovascular safety at higher doses. Fat-soluble — must be taken with a fat-containing meal.^{[4, 5, 6]}

Creatine is the most-studied supplement in sports nutrition with an excellent safety record. Beyond performance, randomized trials in older adults show preservation of muscle mass, strength, and aspects of cognitive function. Aging-related sarcopenia is one of the strongest predictors of mortality and disability — creatine is a low-cost intervention with measurable effect. Monohydrate is the only form with substantive trial evidence.^{[7, 8, 9]}

Glycine is an inhibitory amino acid with documented effects on sleep onset, subjective sleep quality, and core body temperature regulation. Sleep quality is independently associated with longevity and metabolic health. Preclinical research also implicates glycine in autophagy regulation and lifespan extension in model organisms — the human longevity evidence is preliminary but the sleep effect alone justifies it.^{[10, 11, 12]}

NMN is a precursor to NAD+, a coenzyme that declines with age and is central to mitochondrial metabolism. Animal studies are striking but human trial data is limited to short-duration small-sample studies showing modest improvements in physical function and metabolic markers. Treat this as the most speculative item in the stack — the long-term human longevity evidence does not yet exist. A 3-6 month structured trial with measurable endpoints is reasonable.^{[13, 14, 15]}