What They All Agree On

Methylcobalamin form of vitamin B12, the most bioavailable and bioactive form that bypasses the body's methylation conversion step. Essential for nerve function, DNA synthesis, and red blood cell formation — and critically important for anyone following a plant-based or plant-forward longevity protocol, as B12 is virtually absent from plant foods. Deficiency is linked to cognitive decline, neuropathy, and elevated homocysteine, a key cardiovascular risk factor.

Vitamin K2 in the MK-7 form supports proper calcium metabolism, directing calcium into bones and teeth while preventing arterial calcification. Works synergistically with vitamin D3 to optimize bone mineral density and cardiovascular health. Essential for activating proteins involved in blood coagulation and vascular protection.

Lacto-fermented Korean vegetable dish traditionally made with napa cabbage, radish, garlic, ginger, and gochugaru chili flakes. Kimchi delivers a diverse array of Lactobacillus probiotics along with prebiotic fiber, vitamins A and C, and anti-inflammatory compounds from its spice blend. South Korean longevity research links regular kimchi consumption to improved gut microbiome diversity, reduced metabolic syndrome markers, and lower rates of certain cancers.

NAD+ precursor supplement in NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside) form. Supports cellular energy production and DNA repair by boosting NAD+ levels, which naturally decline with age. A cornerstone supplement in many longevity-focused protocols.

Liposomal glutathione supplement for enhanced absorption of the body's master antioxidant. Glutathione plays a critical role in detoxification, immune support, and protecting cells from oxidative stress. Liposomal delivery bypasses digestive breakdown for greater bioavailability.

High-quality vitamin C supplement supporting immune function, collagen synthesis, and antioxidant defense. Essential for tissue repair and iron absorption. Liposomal forms offer enhanced bioavailability compared to standard ascorbic acid.

Dried berries from the Lycium barbarum plant, used in Traditional Chinese Medicine for over 2,000 years to nourish the liver, kidneys, and eyes. Goji berries are exceptionally rich in zeaxanthin, beta-carotene, and unique polysaccharides (LBPs) studied for their immunomodulatory and anti-aging effects. Modern research connects regular consumption to improved antioxidant status, better sleep quality, and enhanced immune function in older adults.

Low-dose melatonin supplement to support natural circadian rhythm and sleep onset. Research suggests doses of 0.3-1 mg are often more effective than higher amounts for improving sleep quality. Also studied for its antioxidant properties and potential anti-aging benefits.

Roasted barley tea (boricha) is Korea's most widely consumed daily beverage, served hot or cold in virtually every Korean household and restaurant. Naturally caffeine-free, it provides antioxidants, supports digestion, and may help regulate blood sugar. Korean wellness practitioners recommend it as a healthier alternative to sugary drinks and as a gentle daily detox beverage.

Hydrolyzed collagen peptides that support skin elasticity, joint health, and connective tissue repair. Easily dissolved in hot or cold liquids for convenient daily supplementation.

An amino acid found naturally in green tea that promotes calm focus without drowsiness. L-theanine increases alpha brain wave activity, supporting relaxation and stress reduction. Often combined with magnesium and melatonin for improved sleep quality, or paired with caffeine for smooth, jitter-free mental clarity.

Medium-chain triglyceride (MCT) oil is a concentrated fat supplement derived from coconut or palm kernel oil. MCTs are rapidly absorbed and converted to ketones in the liver, providing quick energy for the brain and body. Popular among fasting and keto practitioners for sustaining energy without spiking insulin.

High-potency omega-3 fish oil supplement with elevated EPA content. Supports cardiovascular health, reduces systemic inflammation, and promotes healthy brain function and mood regulation.

High-potency vitamin D3 supplement providing 5000 IU per serving to support optimal blood levels. Essential for immune function, bone health, and mood regulation. One of the most widely recommended supplements among longevity researchers due to widespread deficiency.

Pure creatine monohydrate, one of the most well-researched supplements in sports science. Supports muscle strength, power output, and emerging research suggests cognitive benefits. Safe for long-term daily use at 3-5 grams per day.

Fresh broccoli sprouts or sprouting seeds, the richest natural source of sulforaphane. Three-day-old sprouts contain 10-100 times more sulforaphane than mature broccoli. Easy to grow at home with a sprouting kit for a continuous supply of this powerful phytonutrient.

KSM-66 ashwagandha root extract, the most clinically studied form of this traditional adaptogenic herb. Supports healthy cortisol levels, reduces perceived stress, and may improve sleep quality and exercise recovery. Widely used in longevity protocols for its effects on hormonal balance and resilience to chronic stress.

Nutrient-dense broth made by simmering animal bones for extended periods. Rich in collagen, glycine, and minerals. Frequently recommended by Dr. Jason Fung as one of the best fasting aids — it provides electrolytes and a small amount of protein to ease hunger during extended fasts without significantly raising insulin.

Organic chia seeds rich in soluble fiber, omega-3 fatty acids, and plant protein. When soaked in liquid they form a filling gel that expands in the stomach. Dr. Jason Fung recommends chia seeds as a fasting variation — their high fiber content helps manage hunger during fasts with minimal insulin stimulation.

Nutrient-dense organ meats from grass-fed animals, including liver, heart, and kidney. Organ meats are among the most bioavailable sources of B vitamins, iron, zinc, copper, and fat-soluble vitamins A and D. Available fresh or as convenient desiccated capsules for those who prefer not to cook them.

Highly bioavailable magnesium in threonate or glycinate form for superior absorption. Supports deep sleep quality, cognitive function, and nervous system relaxation. Magnesium threonate is particularly valued for its ability to cross the blood-brain barrier.

Whey protein isolate is a fast-absorbing, complete protein derived from milk that delivers all essential amino acids with minimal fat and lactose. It is one of the most well-studied supplements for supporting muscle protein synthesis, recovery from exercise, and preservation of lean mass during caloric restriction.

Virgin coconut oil is rich in medium-chain triglycerides, particularly lauric acid, which supports energy metabolism and has antimicrobial properties. It is used in functional nutrition as a cooking fat that resists oxidation at high temperatures and as a source of readily available energy that does not require bile for digestion.

Cold-pressed extra virgin olive oil, a cornerstone of Mediterranean and longevity diets. Rich in polyphenols and oleic acid.

Raw, unprocessed honey retains its full spectrum of enzymes, antioxidants, and antimicrobial compounds that are destroyed by pasteurization. Used for thousands of years as both food and medicine, raw honey provides a whole-food source of glucose and fructose along with beneficial polyphenols and prebiotics that support gut health.

Fabric or latex resistance bands in multiple tension levels for home workouts, physical therapy, and strength training. Versatile equipment for glute activation, upper body work, stretching, and Pilates-style exercises without requiring heavy gym equipment.

Raw, unfiltered apple cider vinegar with the 'mother' culture. Research suggests it may help reduce blood sugar spikes after meals by slowing gastric emptying. Dr. Jason Fung recommends it as a fasting aid — a tablespoon or two in water can help suppress hunger and stimulate digestion when breaking a fast.

Calcium is essential for bone health, muscle function, and cardiovascular health throughout life. Adequate calcium intake helps prevent osteoporosis and supports proper nerve transmission and blood clotting. Longevity experts recommend calcium supplementation, especially for older adults, to maintain bone density and reduce fracture risk with aging.

Bioactive methylfolate (5-MTHF), the body-ready form of folate critical for DNA synthesis, repair, and methylation. Unlike synthetic folic acid, methylfolate bypasses the MTHFR enzyme conversion step, making it effective for individuals with common MTHFR gene variants. Supports homocysteine metabolism, neural tube development, and red blood cell formation.

Naturally fermented foods rich in live beneficial bacteria to support gut microbiome diversity. Regular consumption of kimchi, sauerkraut, and kefir has been shown to reduce markers of systemic inflammation. A Stanford study found fermented foods increased microbial diversity more effectively than a high-fiber diet.

Balanced electrolyte mix containing sodium, potassium, and magnesium to support hydration and cellular function. Essential for maintaining energy levels, muscle function, and cognitive performance, especially during fasting or exercise. Sugar-free formulas are preferred in longevity protocols.

Zinc picolinate supplement offering superior absorption compared to other zinc forms. Supports immune function, hormone production, and wound healing. Important for maintaining testosterone levels and thyroid health, particularly in those with dietary deficiencies.

High-quality matcha green tea powder rich in EGCG catechins and L-theanine. Provides calm, sustained energy while delivering powerful antioxidant and anti-inflammatory benefits. Regular green tea consumption is associated with reduced cardiovascular disease risk and improved metabolic health in population studies.

Multi-strain probiotic supplement containing diverse beneficial bacteria to support gut microbiome health. A balanced gut microbiome is linked to improved digestion, immune function, and mental well-being. Look for formulas with clinically studied strains and high CFU counts.

High-cacao dark chocolate rich in flavanols and antioxidants. Studies link regular consumption to improved cardiovascular health, lower blood pressure, and enhanced cognitive function.

Concentrated cordyceps militaris mushroom extract standardized for cordycepin and adenosine content. Traditionally used to support endurance, oxygen utilization, and cellular energy production. Modern research suggests benefits for aerobic capacity and mitochondrial function.

Glycine is the simplest amino acid and a key building block for collagen, glutathione, and creatine. Supplementing with glycine supports sleep quality, joint health, and detoxification. Research suggests 3-5 grams before bed can improve sleep onset and next-day cognitive performance.

Coenzyme Q10 is a naturally occurring antioxidant that plays a critical role in mitochondrial energy production. CoQ10 levels decline with age, making supplementation increasingly relevant for supporting cardiovascular health, cellular energy, and overall vitality. The ubiquinol form offers superior bioavailability compared to ubiquinone.

Berberine is a bioactive compound extracted from several plants including barberry and goldenseal. Research shows it can significantly improve blood sugar regulation, lipid profiles, and gut health. Often compared to metformin for its glucose-lowering effects, berberine activates AMPK, a key enzyme in metabolic regulation.

Turmeric extract standardized for curcumin content, a potent anti-inflammatory compound. Supports joint health, reduces chronic inflammation, and may protect against age-related cognitive decline. Best absorbed when paired with piperine (black pepper extract) or in a liposomal formulation.

Potassium is an essential electrolyte mineral critical for heart rhythm, muscle contraction, and nerve signaling. Most adults fall short of the recommended 4,700 mg daily intake, making supplementation a practical strategy alongside potassium-rich foods like avocados, sweet potatoes, and leafy greens.

Cold-pressed oil from Nigella sativa seeds, used for centuries in Middle Eastern and Ayurvedic medicine. Rich in thymoquinone, a potent antioxidant compound studied for its anti-inflammatory, immune-modulating, and metabolic benefits. Traditionally called 'the seed of blessing' and now backed by over 1,000 peer-reviewed studies.

Inositol is a carbocyclic sugar involved in insulin signaling, neurotransmitter function, and lipid metabolism. Myo-inositol supplementation has shown benefits for insulin sensitivity, hormonal balance, anxiety reduction, and sleep quality. It is particularly well-studied for metabolic syndrome and PCOS support.

Quercetin is a plant flavonoid with potent antioxidant and anti-inflammatory properties. Supports immune function, cardiovascular health, and has been studied as a senolytic agent that helps clear damaged senescent cells. Often combined with vitamin C or bromelain to enhance absorption.

Broccoli is a nutrient-dense cruciferous vegetable rich in sulforaphane, a powerful compound that activates cellular detoxification pathways. Studies show broccoli consumption supports DNA repair mechanisms and may help reduce inflammation. Longevity researchers recommend broccoli for its ability to activate Nrf2 pathways that protect against oxidative stress and cellular damage.

High-quality black coffee, one of the most widely recommended beverages during intermittent fasting. Contains caffeine and chlorogenic acid, which may increase metabolic rate and fat oxidation. Dr. Jason Fung considers black coffee an excellent fasting companion — it suppresses appetite, does not stimulate insulin, and may enhance the metabolic benefits of fasting.

Iodine is an essential trace mineral required for thyroid hormone production, which regulates metabolism, energy, and body temperature. Deficiency is widespread globally and can lead to hypothyroidism, fatigue, and cognitive impairment. Seaweed, fish, and iodized salt are dietary sources, but supplementation ensures adequate intake.

Spermidine is a naturally occurring polyamine that declines with age and is a potent inducer of autophagy, the cellular recycling process linked to longevity. Found in foods like wheat germ, aged cheese, and natto, spermidine supplementation has been associated with improved cardiovascular health and cognitive function in clinical studies.

Clarified butter from grass-fed cows, rich in butyric acid, conjugated linoleic acid (CLA), and fat-soluble vitamins A, D, E, and K. Ghee has a high smoke point making it ideal for cooking, and is free of casein and lactose. Valued in traditional medicine and modern longevity circles for its anti-inflammatory properties and gut health benefits.

Pasture-raised eggs are a nutrient-dense whole food providing complete protein, healthy fats, choline, and fat-soluble vitamins. Among protein sources, eggs produce one of the lowest insulin responses — making them a preferred choice in Dr. Jason Fung's protocol for meals that support metabolic health and stable blood sugar.

Nutrient-dense berries packed with anthocyanins and polyphenols that support brain health and reduce oxidative stress. Blueberries in particular have been linked to improved memory and cognitive function in clinical studies. A low-glycemic fruit option ideal for daily consumption in longevity-focused diets.

Ceylon cinnamon, known as 'true cinnamon,' is a spice with research-supported blood sugar lowering properties. It may improve insulin sensitivity and help reduce fasting glucose levels. Dr. Jason Fung recommends cinnamon as a natural way to manage hunger during fasts — it adds flavor to beverages without stimulating insulin and may have protective metabolic effects.

Non-slip, thick yoga mat suitable for Pilates, yoga, stretching, and bodyweight home workouts. Provides cushioning for joints during floor exercises and stability for balance work. Essential equipment for any home fitness routine.

L-Glutamine is the most abundant amino acid in the body, playing a critical role in gut lining integrity, immune function, and muscle recovery. It supports intestinal barrier health and is commonly used by athletes to reduce exercise-induced immune suppression and accelerate recovery between training sessions.