Best ingredients for longevity

The most researched sports supplement in existence.

Typical: 3–5 g

Coenzyme Q10 in its oxidized form, ubiquinone, is the standard, most-studied CoQ10 ingredient.

Typical: 100–300 mg

A free-form blend of all nine essential amino acids, typically leucine-weighted, that provides the complete substrate for muscle protein synthesis without the bulk of a full protein serving.

Typical: 6–15 g

The simplest amino acid and a major building block of collagen, glutathione, and creatine.

Typical: 3–5 g

Trans-resveratrol is a stilbene polyphenol found in grape skin, red wine, and, in far higher concentration, Japanese knotweed root, which is the usual commercial source.

Typical: 150–500 mg

Ubiquinol is the reduced, active antioxidant form of coenzyme Q10 and the form that predominates in blood.

Typical: 100–200 mg

Quercetin dihydrate is the standard crystalline form of the flavonol quercetin, typically extracted from Sophora japonica flower buds and supplied at 95% or higher purity.

Typical: 500–1,000 mg

A metabolite of leucine studied for reducing exercise-induced muscle protein breakdown and supporting strength and lean mass, particularly in untrained people, older adults, and during intense training blocks.

Typical: 3 g

The branched-chain amino acid that most directly triggers muscle protein synthesis through mTOR signaling.

Typical: 2.5–5 g

Shilajit is a blackish resin that seeps from Himalayan and other mountain rocks, formed from centuries of compressed plant matter.

Typical: 250–500 mg

CS-4 is a strain of mycelium originally isolated from wild Cordyceps sinensis and grown by liquid fermentation, which makes it far cheaper and more consistent than the wild caterpillar fungus.

Typical: 1,000–3,000 mg

A salt of lithium with orotic acid sold at microgram-to-low-milligram lithium doses, hundreds of times below prescription lithium carbonate.

Typical: 1–5 mg

Nicotinamide riboside is a naturally occurring form of vitamin B3 that the body converts to NAD+ through a shorter route than niacin or niacinamide.

Typical: 250–500 mg

The root of a legume used for centuries in Chinese herbal practice as a tonic, now included in immune, energy, and longevity formulas.

Typical: 250–1,000 mg

Nicotinamide mononucleotide is the phosphorylated intermediate between nicotinamide riboside and NAD+ and one of the most popular healthy-aging ingredients.

Typical: 250–600 mg

Sulforaphane is the isothiocyanate formed when glucoraphanin from broccoli seeds or sprouts meets the enzyme myrosinase.

Typical: 100–400 mg

Pyrroloquinoline quinone is a redox cofactor found in trace amounts in foods such as natto, kiwi, and green tea.

Typical: 10–20 mg

Pterostilbene is a methylated analog of resveratrol found in blueberries and Pterocarpus wood.

Typical: 50–250 mg

Spermidine is a naturally occurring polyamine found in wheat germ, aged cheese, soybeans, and mushrooms.

Typical: 1–6 mg

Tocotrienols are the four unsaturated members of the vitamin E family (alpha, beta, gamma, delta), distinguished from tocopherols by a three-double-bond side chain that lets them move through membranes more freely.

Fisetin is a flavonol found in strawberries, apples, and onions and extracted commercially from smoke tree (Cotinus coggygria) or wax tree wood.

Typical: 100–500 mg