Longevity stacks are the current “it” trend, but despite all the buzz, the concept isn’t always clear. At its core, a longevity stack is simply the combination of habits, nutrients, and supplements someone uses to support healthy aging. But (spoiler) even assembling the “perfect” stack doesn’t mean you’ll live to 120. “The goal isn’t to live forever—it’s to stay healthy, independent, mentally sharp, and physically active for as many years as possible,” says Jerry Bailey, D.C., L.A.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health.
Most stacks target the same usual suspects of health, according to naturopathic doctor and clinical nutritionist David Friedman, N.D., D.C. It’s common to focus on habits that support muscle and bone, cellular energy in the mitochondria, and the health of the brain, heart, and metabolic system. All these elements work together for longevity. “I tell patients to picture the body like a house: You’re not redecorating one room. You’re maintaining the foundation, the wiring, and the plumbing all at once,” he says.
With all the options out there, creating your own stack may feel a bit overwhelming. Ahead, experts break down how to know if you need a longevity stack and how to build one that’s right for you.
- ABOUT OUR EXPERTS: Jerry Bailey, D.C., L.A.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. David Friedman, N.D., D.C., is a naturopathic doctor and clinical nutritionist. Olivia Rose, N.D., is a Toronto-based naturopath and owner of Rose Health Clinic.
Step 1: Decide Whether You Really Need A Stack
Pretty much everyone can benefit from paying attention to habits that help them age well. That said, some people may have more reason than others to think strategically about supplementation, according to Friedman. This includes “anyone past 40 whose diet has gaps, whose labs show a deficiency, or whose lifestyle is quietly mugging their nutrient stores through stress, alcohol, or certain medications.”
Bailey points to a similar list: people navigating chronic stress, poor sleep, insulin resistance, digestive issues, menopause, low testosterone, nutrient deficiencies, or changes in muscle mass, hormone production, mitochondrial function, bone density, or metabolic health.
You may already have the start of a longevity stack without actually calling it that. Around the world, people have been focused on longevity long before biohacking entered the chat. If you’re already locked in on healthspan-lengthening habits (like simple food patterns, regular movement, social connection, and a sense of purpose), you’re well on your way.
Read More: The Top Secrets To Aging Well, From Longevity Experts
Step 2: Build The Base
Before you add supplements to the mix, take an honest look at your lifestyle. “The best supplement in the world can’t consistently overcome poor sleep, chronic stress, processed food, and inactivity,” says Bailey. “Once those foundations are in place, supplements can help fill specific gaps instead of trying to compensate for unhealthy habits.”
Both Friedman and Bailey recommend starting with the basics: eating enough protein and fiber, moving your body regularly, strength training when you can, sleeping well, managing stress, and staying hydrated.
Step 3: Figure Out What You’re Trying To Support
Once you’ve decided to be more intentional about healthy aging, the next question should be “What am I actually trying to support?” For you, it might be muscle and strength, but for your friend it could be other longevity boosters like bone health, heart health, brain health, or gut health. It might even be a few of those things at once.
Get specific enough that you’re not just grabbing whatever is trending, says Bailey. Someone who’s worried about losing strength as they age (which can happen as early as 35, according to research) may want to focus on resistance training, protein, creatine, vitamin D status, and recovery, Friedman explains. “Someone who doesn’t eat fatty fish may want to think more about omega-3s, while someone with low vitamin D on lab work may need a very different plan than someone whose levels are already in range,” he adds. If you’re unsure about where to begin, a check-in with your doctor (complete with lab work) can give you direction.
Step 4: Consider The Supplement Categories
Before you start chasing every supplement, it helps to know the bigger “buckets” that support longevity. Consider the following.
- Antioxidants. All antioxidants contribute to reduced inflammation, which can help slow the aging process. But research shows that some, like resveratrol and glutathione, have particular potential for enhancing healthspan.
- NAD+/NMN. Nicotinamide adenine dinucleotide (better known as NAD+) is a coenzyme in all living cells. It helps repair DNA and provides protection for stressed-out cells. Trouble is, NAD+ declines as we age. A liposomal supplement can help replace what’s lost. Meanwhile, NMN supplements support the body’s natural ability to produce NAD+.
- Protein. When it comes to aging well, protein is one of the best places to start. It’s closely tied to maintaining muscle over time. This macro becomes even more important as we age, and older adults may need more than the general population. An international expert panel known as the PROT-AGE Study Group, for example, recommends 1-1.2 grams of protein per kilogram of body weight per day for older adults.
- Creatine. Creatine helps support energy production in muscle cells. It seems to work best when paired with strength training. One meta-analysis found that older adults who took creatine while lifting weights gained more lean muscle and got stronger in both their upper and lower body.
- Omega-3s. These healthy fats are connected to a ton of health markers people tend to care about as they age. These include heart, brain, eye, and inflammation support, explains Bailey.
- Vitamin D. The sunshine vitamin plays a major role in many important age-related functions. It helps your body absorb calcium and supports muscle, immune, and neuromuscular function.
- Magnesium. “Magnesium plays a role in hundreds of biochemical reactions, including sleep quality, muscle function, blood sugar regulation, and nervous system health,” says Bailey.
- Fiber. Research has associated each 10-gram increase in daily fiber intake with a roughly 10-12% lower risk of all-cause mortality. “It supports gut health, healthy blood sugar, cholesterol metabolism, and feeds the beneficial bacteria that influence nearly every aspect of health,” says Bailey.
- CoQ10. CoQ10 can help with cell growth and energy production, both of which contribute to better energy levels.
- Collagen. Some research suggests that oral hydrolyzed collagen may help with skin hydration and elasticity, two health concerns that accelerate with age.
Read More: Collagen Production Starts Declining In Your 20s—Here’s What You Can Do About It
Step 5: Keep It Simple Enough To Stick With
The “perfect” stack might not be helpful if it’s so convoluted that you quit by next Tuesday. Bailey recommends reassessing supplements every 6-12 months, or sooner if your health changes. Menopause, new medication, significant weight loss, illness, or changes in exercise habits can all shift what your body needs, he says.
Olivia Rose, N.D., Toronto-based naturopath and owner of Rose Health Clinic, also recommends reassessing if you find yourself skipping your supplements or being inconsistent. If you experience side effects, she says, that calls for an immediate reassessment.
Other signs your routine may need trimming? If you don’t know why you’re taking certain supplements, several products contain the same ingredients, you’re spending a lot of money without clear benefit, or you started taking something because you saw it online, it’s probably time to reconsider. “Don’t become a prisoner to your stack,” says Friedman. “If you are needing a spreadsheet just to keep track or can’t explain what each one does, that’s your cue to trim.”
The Bottom Line
A longevity stack can be useful, but it should never feel like a wellness personality test you’re failing. The best version is the one that actually fits your body, your goals, your routine, and your real life, advises Bailey. Supplements work best alongside the habits that may not feel exciting, but matter a lot. As you build your stack, be sure to keep on lifting weights, eating well, sleeping enough, managing stress, staying connected, moving your body, and checking in with your doctor when something feels off.