Longevity used to be a sort of niche wellness topic, but somewhere between cold plunges, Blue Zones, and biohacking, everyone from gym bros to average Joes has gotten in on the topic.
What was once reserved for academic journals and Silicon Valley circles is now part of the everyday wellness conversation—so if one scroll through your feed makes you feel like you’ve wandered into a biotech conference, you’re not imagining it.
The focus has shifted from the idea of simply living longer to living better for longer, explains William Li, Ph.D., physician, scientist, and author of Eat to Beat Your Diet. People are thinking more intentionally about specific wellness goals that can support longevity, including preserving muscle mass and metabolic health and maintaining cognitive function.
That’s where longevity stacking—the idea of combining different supplements to hit a variety of specific cellular targets or biological pathways involved with a health outcome—comes into play. “For biohackers aiming to combat aging, this is strategic because aging isn’t caused by a single pathway,” says Li. In other words, aging is multi-layered. This means that your support strategy must be multidimensional, too.
That doesn’t mean throwing every trending capsule into your cart, though. There’s scientific rationale for many of these pairings, and more isn’t always better, according to Sunjya Schweig, M.D., integrative family physician and founder of the California Center for Functional Medicine.
So what longevity stacks are biohackers buzzing about right now? Here’s a look at some popular combos, plus what the research says about how they work, who they’re best for, and more.
- ABOUT OUR EXPERTS: William Li, Ph.D., is a physician, scientist, and author of Eat to Beat Your Diet. Sunjya Schweig, M.D., integrative family physician and the founder of the California Center for Functional Medicine. Jerry Bailey, D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health.
The Mitochondrial Energy Stack
Typically includes: NAD+ precursors (NMN or NR), CoQ10, resveratrol (sometimes PQQ or alpha-lipoic acid)
One of the most popular longevity stacks out there these days targets the mitochondria (the structures inside your cells responsible for producing energy). Mitochondria generate ATP, the molecule cells use for fuel for everything from muscle contraction to brain function, explains Schweig.
Read More: Do These 7 Things For Optimal Mitochondrial Health
As we age, mitochondrial efficiency naturally declines. At the same time, levels of NAD+ (a naturally occurring compound that helps cells turn nutrients into usable energy and repair damaged DNA) also drop. NAD+ plays an important role in the process mitochondria use to produce ATP (the body’s main energy source) by helping transfer energy from nutrients into the cell pathways that create ATP.
Research has associated lower levels of NAD+ with myriad aging-related issues, from reduced cellular energy and DNA repair to increased risk of age-associated diseases like Alzheimer’s and type 2 diabetes.
So what’s a longevity-focused biohacker to do? “Mitochondrial function is often the starting focus because energy production drives everything else,” says Jerry Bailey, D.C., LA.c., a certified nutritionist, acupuncturist, chiropractor, and functional medicine physician with Lakeside Holistic Health. “If cells can’t produce energy efficiently, it affects muscle, metabolism, cognition—the whole system.”
Since NAD+ itself doesn’t easily enter cells when taken as a supplement, biohackers often turn to precursors like NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside), explains Schweig. “These compounds help the body produce more NAD+ internally,” he says.
Resveratrol, too, is frequently paired with NAD+ precursors, since it activates certain enzymes, known as sirtuins, that are sometimes called “longevity proteins.” Sirtuins, Schweig explains, rely on NAD+ to function and are involved in both cellular stress resistance and mitochondrial health.
Then there’s CoQ10 (coenzyme Q10), a compound your body naturally produces that plays a direct role in the mitochondrial energy production process. “CoQ10 also acts as an antioxidant, helping protect cells from oxidative stress,” says Schweig. “Levels of CoQ10 tend to decline with age, particularly after 50.”
So, if mitochondrial health and efficiency are the name of your game, you might consider stacking NMN or NR, resveratrol, and CoQ10.
Bonus: Some stacks also include something known as PQQ (pyrroloquinoline quinone), which may help support the creation of new mitochondria, or alpha-lipoic acid, an antioxidant that helps regenerate other antioxidants in the body, Schweig adds.
Try it:
- NMN: 500-1,000mg (or NR: 500-1000mg) in the morning on an empty stomach
- CoQ10: 100-200mg ubiquinol form with breakfast (requires dietary fat for absorption)
- PQQ: 20 mg once per day, with or without food
- Alpha-lipoic acid: 300-600mg divided into two doses with meals
- Resveratrol: 250-500mg trans-resveratrol with breakfast
The Immune Support Stack
Typically includes: Omega-3 fatty acids, vitamin D, curcumin, quercetin
As we get older, our body’s immune and defense systems don’t operate at the capacity they used to. Researchers often describe aging as a gradual shift in how the immune system responds to stress, which is one reason immune-support nutrients tend to show up in so many longevity conversations, explains Li.
Omega-3 fatty acids (specifically EPA and DHA) tend to anchor this stack, according to Schweig, because they become part of cell membranes and help shape how cells communicate. While they’re widely studied for heart and brain health, they also support healthy immune balance. A recent review published in Molecular Nutrition & Food Research found that EPA and DHA can influence immune cell activity and gene expression in ways that may help the body manage its defense responses more effectively.
Vitamin D is often paired with omega-3s because it helps regulate immune cell activity. “Levels naturally decline with age, and maintaining adequate vitamin D status is linked to overall systemic health,” Schweig says.
Curcumin (the active compound in turmeric) also earns a spot in this regimen because of how it interacts with cellular signaling pathways tied to oxidative stress and immune function. One catch: It’s notoriously hard for the body to absorb on its own, which is why many higher-quality formulas pair it with ingredients designed to enhance bioavailability, according to Schweig.
Last, but not least, quercetin rounds out the stack. This plant compound functions as an antioxidant and has been studied for its role in supporting cellular health, particularly as cells age.
One thing to note: If you’re taking blood thinners or have a medical condition, Schweig recommends talking with your healthcare provider before layering these supplements, as they may influence clotting or immune function.
Try It:
- Omega-3s: 2-3g combined EPA/DHA daily (higher DHA for brain, higher EPA for mood)
- Curcumin: 500-1000mg with piperine
- Quercetin: 500mg daily
- Vitamin D: 2,000-5,000 IU daily based on testing (target blood level: 50-80 ng/mL)
The Muscle Preservation Stack
Typically includes: Creatine, vitamin D, omega-3s (and sometimes HMB or leucine)
Muscle loss doesn’t suddenly happen once you hit 70. In fact, it can start as early as your 30s and gradually accelerates over time (especially without resistance training). This gradual decline can affect strength, balance, metabolic health, and long-term quality of life, explains Schweig.
“Muscle preservation is one of the strongest predictors of long-term health,” agrees Bailey. “Maintaining strength supports metabolic stability, physical resilience, and independence as we age.” Since muscle plays such a central role in healthy aging, many longevity enthusiasts focus on supporting both muscle energy production and muscle protein synthesis.
Creatine is one of the most well-researched supplements in this space, according to Schweig. It helps replenish ATP (remember, that’s cellular energy) during high-intensity movement. “Creatine supports muscle strength and power by increasing the availability of quick energy inside the muscle,” he explains. “Over time, this can support strength, lean mass, and even functional performance, including in older adults.”
Read More: 6 Major Health Benefits Of Building Muscle
Vitamin D is another frequent addition to this stack, mainly because it plays a key role in muscle protein synthesis and neuromuscular signaling, explains Schweig. “When vitamin D levels run low, muscle strength can take a hit, particularly in older adults,” he says.
Since omega-3s also support muscle protein synthesis—especially when combined with resistance training—they too can be added to this stack. “They also support cell membrane health, which is important for muscle recovery and overall function,” says Schweig.
Some protocols also layer in HMB (a compound derived from the amino acid leucine), which has been studied for its role in slowing muscle protein breakdown, particularly during periods of stress or aging. Others opt for leucine itself, since it acts as one of the primary signals to your body that it’s time to build and repair muscle tissue, according to Schweig.
Important to note here: This stack can’t do much for you without movement. In fact, resistance training remains the best way to maintain muscle, especially as you age. The goal is to support the biological processes that training activates—not replace them, Schweig says.
Try It:
- Vitamin D: 4,000-5,000 IU daily (test to maintain levels 50-80 ng/mL)
- Omega-3s: 2-3g combined EPA/DHA daily
- Creatine monohydrate: 5g daily
- HMB: 3g daily, divided into three doses with meals
- Leucine: 2-3g between meals or with low-protein meals
The Brain Health Stack
Typically includes: High-DHA omega-3s, B-complex vitamins, NAD+ precursors, acetyl-L-carnitine
In the longevity conversation, brain health is just as much a priority as physical health—and for good reason. As the population ages and dementia cases are projected to rise in the coming decades, more and more people are thinking proactively about protecting cognitive function earlier in life.
This stack focuses on supporting the structural and energy needs of the brain, explains Schweig. “DHA (a specific type of omega-3) is a major structural component of brain cell membranes and plays an essential role in neuronal communication, which is why higher-DHA formulas are often prioritized when cognition is the goal,” he says.
Meanwhile, B vitamins help regulate levels of homocysteine (an amino acid associated with cognitive decline when elevated) and support neurotransmitter production.
From there, “NAD+ precursors such as NMN or NR are sometimes layered in to support cellular energy production, as the brain is one of the body’s most energy-demanding organs,” says Schweig.
Because of its role in mitochondrial function in brain cells, acetyl-L-carnitine is another one to add to this stack. “It helps transport fatty acids into mitochondria, where they can be used for energy,” explains Schweig. This may support overall cognitive performance as we age.
Try it:
- Omega-3s: 2-4g total with at least 1,000mg as DHA
- NMN or NR: 500-1,000mg in the morning
- B-Complex: High-quality complex with methylated forms, ideally 50-100mg of B6, 400-800mcg of methylfolate, 500-1000mcg of B12 (B6 supplementation should be guided by lab testing to make sure levels do not get too high, as there are certain risks such as neuropathy)
- Acetyl-l-carnitine: 1,000-2,000mg divided into two doses, morning and early afternoon
Is There Such a Thing as Too Much?
Though you might be tempted to cash in on multiple of these stacks at once, pump the brakes. Even if each supplement is considered safe individually, combining many products can create absorption competition, additive biological effects (like increased bleeding risk), higher financial cost, and unnecessary complexity, warns Li.
“Even safe nutrients can create stress when layered excessively,” says Bailey. “The body still has to absorb, metabolize, and process everything. More isn’t automatically better.”
In other words, longevity stacks aren’t meant to be combined all at once. Instead, experts suggest viewing them as customizable frameworks that let individuals choose supplements that work best for their personal needs, goals, and lifestyle. Trying to follow multiple stacks simultaneously is often not necessary and may even increase overlap or unwanted effects, per Schweig. A more focused, personalized approach is the smartest strategy long-term. Maybe you choose one of these stacks to try out, or maybe you mix and match a few specific supplements to best complement your needs.
Need some guardrails? For most people, five to ten well-chosen supplements is a reasonable upper limit, according to Schweig. He recommends prioritizing supplements that address documented deficiencies (omega-3s, vitamin D, magnesium, NAD+ precursors after age 50), then adding targeted interventions based on specific health goals.