Frequently Asked Questions
Longevity Supplements & Protocols FAQ
Evidence-informed answers drawn from our analysis of 12+ longevity experts and thousands of hours of their public content.
Getting Started
What supplements do most longevity experts agree on?
Across the 12+ experts we track, the highest-consensus supplements are omega-3 fish oil, vitamin D, magnesium, and creatine. These four appear in the protocols of Bryan Johnson, Andrew Huberman, Peter Attia, Rhonda Patrick, and Mark Hyman, among others. See our full consensus data page for cross-referenced endorsement scores.
How much do these supplements cost per month?
A basic evidence-based stack — vitamin D, magnesium, omega-3, and creatine — typically costs $40-$80/month depending on brand and dosage. More advanced protocols like Bryan Johnson's Blueprint can exceed $500/month when including NAD+ precursors, specialized testing, and prescription compounds. We list specific products with current pricing on each protocol page.
What's the minimum effective longevity stack?
Based on overlap across our expert data, a minimum effective stack would be: vitamin D3 (2,000-5,000 IU/day), omega-3 (1-2g EPA/DHA combined), and magnesium (200-400mg). These three address the most common nutrient deficiencies and have strong evidence for reducing all-cause mortality. Adding creatine (5g/day) is increasingly recommended for both muscle preservation and cognitive health.
Should I get blood work before starting supplements?
Yes. Both Peter Attia and Rhonda Patrick strongly recommend baseline blood work before supplementation. Key markers to test include 25-hydroxyvitamin D, omega-3 index, fasting insulin, HbA1c, and a comprehensive metabolic panel. This lets you target actual deficiencies rather than supplementing blindly, and gives you a baseline to measure progress.
Specific Supplements
Is NMN or NAD+ supplementation worth the cost?
NAD+ precursors like NMN and nicotinamide riboside (NR) are frequently discussed by Huberman, Patrick, and Attia, but remain controversial. Animal studies are promising for cellular energy and DNA repair, but large-scale human trials are still limited. At $50-$150/month, most experts suggest prioritizing the basics (omega-3, vitamin D, magnesium) before adding NAD+ precursors.
What form of magnesium is best?
It depends on your goal. Andrew Huberman specifically recommends magnesium threonate (also called magnesium L-threonate) for sleep and cognitive function because it crosses the blood-brain barrier. Magnesium glycinate is preferred for general supplementation and relaxation, while magnesium citrate is best for digestive regularity. Avoid magnesium oxide — it has poor bioavailability. Most experts recommend 200-400mg elemental magnesium daily.
Should I take vitamin D with K2?
Yes, this is a well-supported pairing. Vitamin D increases calcium absorption, and vitamin K2 (specifically the MK-7 form) directs that calcium into bones rather than soft tissues and arteries. Rhonda Patrick has discussed this synergy extensively. A common pairing is 2,000-5,000 IU vitamin D3 with 100-200mcg vitamin K2 (MK-7), taken with a fat-containing meal for absorption.
What's the best omega-3 dosage?
Most experts we track recommend 1-3g combined EPA and DHA daily. Rhonda Patrick emphasizes targeting an omega-3 index above 8% (measured via blood test), which typically requires 2-3g/day. Peter Attia has discussed dosages of 2g+ EPA for cardiovascular and anti-inflammatory benefits. Look for products tested for heavy metals and oxidation — our omega-3 product page lists vetted options.
Is creatine just for athletes?
No. Creatine monohydrate is one of the most-studied supplements in existence, and recent research highlights benefits beyond muscle. Studies show cognitive benefits especially under stress or sleep deprivation, and it may support brain health as we age. Bryan Johnson, Huberman, Patrick, and Attia all include creatine in their protocols — typically 3-5g/day with no need for loading phases.
What about collagen supplements — do they work?
Collagen peptides have moderate evidence for skin elasticity, joint health, and connective tissue support, with several randomized controlled trials showing benefits at 5-15g/day. Bryan Johnson includes collagen in his Blueprint protocol. However, it is not a substitute for adequate total protein intake. If budget is limited, prioritize whey protein for muscle-preserving amino acids and add collagen as a secondary supplement.
Protocols & Practices
What do Bryan Johnson and Andrew Huberman have in common?
Both Johnson and Huberman emphasize consistent sleep schedules, morning sunlight exposure, creatine, omega-3s, and vitamin D. They diverge on approach: Johnson follows a rigidly quantified, algorithm-driven protocol with dozens of supplements, while Huberman focuses on foundational behaviors (light, exercise, cold exposure) supplemented with targeted compounds. See our consensus page for a full comparison matrix.
Is intermittent fasting safe for everyone?
No. While Jason Fung and Mindy Pelz advocate various fasting protocols, most experts note it is not appropriate for pregnant or breastfeeding women, people with a history of eating disorders, those with type 1 diabetes, or individuals who are underweight. Peter Attia has noted that time-restricted eating can be counterproductive for people struggling to hit protein targets. Start with a 12-hour overnight fast and consult a physician before extended fasting.
What's the difference between keto and carnivore for longevity?
Keto (promoted by Dave Asprey) restricts carbs to 20-50g/day but includes vegetables, nuts, and dairy. Paul Saladino's animal-based approach eliminates plant foods entirely, arguing they contain anti-nutrients. Long-term evidence for both is limited. Most longevity researchers, including Attia and Patrick, emphasize adequate protein (1.6-2.2g/kg), metabolic flexibility, and sufficient fiber over strict dietary labels.
How important is sleep for longevity compared to supplements?
Virtually every expert we track ranks sleep as more impactful than any supplement. Huberman dedicates extensive content to sleep optimization — consistent wake times, morning light, cool sleeping environments, and avoiding screens before bed. Peter Attia has stated that poor sleep negates most supplement benefits. Prioritize 7-9 hours of quality sleep before investing in an advanced supplement stack. Products like magnesium threonate and low-dose melatonin can support sleep quality but are not substitutes for good sleep hygiene.
About the Site
How do you choose which experts to feature?
We feature credentialed researchers and practitioners with significant public followings who publish evidence-informed longevity protocols. Our current roster includes MDs (Attia, Hyman, Fung), PhDs (Patrick, Sinclair), and experienced biohackers (Johnson, Asprey) — see our full experts page. We prioritize experts who cite peer-reviewed research and are transparent about their protocols. We do not feature anyone solely based on social media popularity.
Are your product recommendations sponsored?
No. Our product selections are based entirely on what the experts themselves recommend in their public content. We earn affiliate commissions when you purchase through our links (at no extra cost to you), but affiliate partnerships never influence which products or protocols we feature. Read our full affiliate disclosure and editorial policy for details.
How often is the data updated?
We continuously monitor new content from all featured experts and update protocols, product recommendations, and consensus data accordingly. Our transcript analysis pipeline processes thousands of YouTube videos and podcast episodes to extract supplement mentions, dosages, and endorsements. Major protocol updates (like when an expert changes their stack) are reflected within one to two weeks.
Can I suggest an expert or protocol to cover?
Absolutely. We are always expanding our coverage. Email us at hello@longevitykitchens.com with the expert's name, credentials, and a link to their public protocol. We prioritize experts with verifiable credentials, transparent protocols, and a meaningful body of publicly available content to analyze.
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