Exercise Longevity
Training across the lifespan.
Ranked by evidence strength across reported benefits.
Creatine Monohydrate
The most-studied and effective ergogenic aid — replenishes ATP via the phosphocreatine system.
Melatonin
Pineal hormone that signals biological night — most effective for circadian-rhythm shifts.
Coffee
Caffeine + polyphenol matrix with strong evidence for mortality and T2D reduction.
N-Acetyl Cysteine (NAC)
Glutathione precursor with mucolytic, hepatoprotective, and psychiatric uses.
Vitamin B3 (Niacin)
NAD+ precursor; nicotinic acid form lowers LDL and raises HDL.
Whey Protein
Fast-digesting complete protein rich in leucine for muscle protein synthesis.
Caffeine
Adenosine antagonist with strong evidence for cognitive and physical performance.
Vitamin C
Water-soluble antioxidant, collagen cofactor, and immune supporter.
L-Leucine
Essential BCAA and primary anabolic signaler via mTORC1 activation.
Milk Thistle
Hepatoprotective herb with antioxidant and anti-fibrotic effects.
Garlic
Culinary bulb with cardiovascular benefits primarily via allicin and aged-garlic compounds.
Beetroot Juice
Dietary nitrate source improving NO production, BP, and endurance performance.
Glycine
Inhibitory amino acid that improves sleep quality, glycemic control, and collagen synthesis.
Betaine Anhydrous (TMG)
Methyl donor — improves power output and lowers homocysteine.
Creatine Monohydrate
Gold-standard creatine form — the most studied supplement in sports science.
Nicotinamide Riboside (NR)
NAD+ precursor with bioavailability and longevity research interest.
NMN
NAD+ precursor similar to NR; bioavailability route debated.
Nicotinamide Riboside (NR)
NAD+ precursor that bypasses the flush — studied for cellular aging.
Sodium
Primary extracellular cation governing plasma volume and nerve conduction.
Beta-Alanine
Carnosine precursor buffering muscle pH during high-intensity work (60–240 sec).
Alpha-Lipoic Acid
Mitochondrial antioxidant studied for diabetic neuropathy and insulin sensitivity.
Electrolyte Blend
Sodium-forward electrolyte mix for endurance, low-carb diets, and rehydration.
Beta-Alanine
Rate-limiting precursor of muscle carnosine — buffers acid during high-intensity work.
Idebenone
Synthetic CoQ10 analog with better water solubility; used in LHON.
Sodium Bicarbonate
Extracellular buffer used for high-intensity exercise capacity.
Essential Amino Acids (EAA)
Full-spectrum EAA blend providing all 9 essentials for MPS.
Selenium-Enriched Yeast
Yeast-bound selenomethionine — form used in major chemoprevention trials.
ALA (R-isomer)
Natural enantiomer of α-lipoic acid with better bioavailability.
Vitamin K2 (MK-7)
Activates the proteins that direct calcium into bone — not arteries.
Coenzyme Q10
Mitochondrial electron carrier and lipid-soluble antioxidant.
L-Carnitine
Shuttles long-chain fatty acids into mitochondria for β-oxidation.
Rhodiola Rosea
Arctic adaptogen — reduces fatigue and improves mental performance under stress.
Glycine
Inhibitory neurotransmitter that improves sleep quality and supports collagen synthesis.
Vitamin E
Primary lipid-phase antioxidant protecting membrane PUFAs.
L-Arginine
Conditionally essential amino acid and direct nitric oxide precursor.
Pomegranate
Polyphenol-rich fruit converted by gut microbes to urolithin A (mitochondrial benefit).
Green Tea (EGCG)
Polyphenol-rich tea; EGCG modestly boosts metabolism and supports cardiovascular health.
DHEA
Adrenal androgen precursor declining with age; used for adrenal insufficiency and aging.
Astaxanthin
Algal carotenoid that is the strongest membrane antioxidant; UV and eye protection.
Bovine Colostrum
First milk rich in IgG, lactoferrin, and growth factors for immune and gut support.
Alpha-Lipoic Acid (ALA)
Universal antioxidant that's both water and fat soluble — supports glycemic control and nerve health.
Citrulline Malate
NO precursor stacked with malate — improves pump and reduces post-workout soreness.
Ubiquinol (CoQ10)
Reduced active form of CoQ10 — preferred in adults over 40 and those with statin-induced depletion.
KSM-66 Ashwagandha
Root-only standardized ashwagandha extract — the most-studied form for stress and T-support.
Vitamin K2 (MK-7)
Long-half-life K2 — directs calcium to bone and away from arteries.
Astaxanthin (Eye dose)
Carotenoid that crosses BBB and accumulates in ciliary body.
Alpha-GPC
Bioavailable choline source studied for cognition and acute power output.
Taurine
Conditionally essential amino acid involved in bile salt conjugation, osmoregulation, and cardiac function.
L-Citrulline
Arginine precursor with superior bioavailability for NO and pump-driven performance.
BCAAs
Branched-chain amino acids — leucine is the primary mTOR signal for muscle protein synthesis.
Glutathione
Master intracellular antioxidant; oral bioavailability depends on form.
TUDCA
Bile acid with hepatoprotective effects and ER stress reduction.
Ginkgo Biloba
Vasoactive herb studied for cognition in the elderly and tinnitus.
Shilajit
Himalayan mineral exudate rich in fulvic acid, studied for testosterone and fatigue.
Reishi
Adaptogenic mushroom used for immune balance, sleep, and stress.
Quercetin
Flavonoid with antihistamine and senolytic effects; pairs with bromelain or vitamin C.
TUDCA (Tauroursodeoxycholic Acid)
Conjugated bile acid — hepatoprotective and ER-stress-reducing.
Resveratrol
Polyphenol from grapes — sirtuin activator with mixed human evidence.
Taurine
Conditionally essential amino acid with cardiovascular, metabolic, and longevity effects.
Magnesium L-Threonate
Magnesium bound to L-threonic acid — the only form shown to meaningfully raise brain magnesium.
NMN (Nicotinamide Mononucleotide)
Direct NAD+ precursor — popular longevity supplement with growing human data.
Taurine (High-Dose)
Conditionally essential amino acid with longevity and metabolic effects.
Selenium
Trace mineral essential for glutathione peroxidase and thyroid hormone activation.
Cordyceps
Medicinal fungus studied for aerobic capacity and immune modulation.
Krill Oil
Phospholipid-bound omega-3 with astaxanthin; better bioavailability than fish oil per gram.
Resveratrol
Polyphenol activating sirtuins; bioavailability and clinical effects modest.
Urolithin A
Gut-microbial metabolite of ellagitannins — induces mitophagy.
L-Carnosine
Histidine dipeptide — anti-glycation and pH buffering.
Curcumin Phytosome (Meriva)
Phosphatidylcholine-complexed curcumin — ~29× higher bioavailability than standard extract.
Selenomethionine
Organic selenium form — preferred for thyroid (Hashimoto's) and antioxidant support.
Pterostilbene (Extra)
Methylated resveratrol analog with superior bioavailability.
Tocotrienols (Skin/Aging)
Vitamin E isoforms with 40–60× higher antioxidant power than tocopherols.
Ashwagandha (Strength)
KSM-66 dose for resistance training adaptations.
Betaine (Strength)
Methyl donor used for power output and body composition.
Cordyceps CS-4
Standardized cultivated cordyceps for kidney and energy support.
Trans-Resveratrol (Pure)
Purified active isomer of resveratrol.
Ipamorelin (Ref)
Selective GHRP-2 analog with minimal cortisol/prolactin effect.
Spermidine (Wheat Germ)
Polyamine that induces autophagy and may extend lifespan.
Urolithin A (Mitopure)
Gut-derived ellagitannin metabolite that induces mitophagy.
Creatine (Cognitive Dose)
Higher-dose creatine for cognitive performance under stress.
Mixed Tocopherols
Full-spectrum natural vitamin E avoiding α-only supplementation pitfalls.
Shilajit (Fulvic-Standardized)
Himalayan mineral pitch with fulvic acids studied for testosterone.
Epitalon
Tetrapeptide that activates telomerase.
MOTS-c
Mitochondrial-derived peptide for metabolic regulation.
SS-31 (Elamipretide)
Mitochondrial-targeted peptide for cardiolipin protection.
Glycine + NAC (GlyNAC)
Glutathione-boosting combination for aging.
Rapamycin
mTOR inhibitor studied for longevity (Rx only).
Metformin (Longevity Use)
Biguanide diabetes drug studied for healthspan.
BHB Salts (Exogenous Ketones)
Beta-hydroxybutyrate salts for rapid ketosis.
MitoQ
Mitochondria-targeted ubiquinone (CoQ10 analog).
PQQ (Pyrroloquinoline Quinone)
Redox cofactor for mitochondrial biogenesis.
C60 in Olive Oil
Buckminsterfullerene antioxidant.
Ergothioneine (Mushroom-Derived)
Natural ergothioneine from oyster mushrooms.
Hydroxytyrosol
Olive polyphenol for cardiovascular health.
Selenium (Selenomethionine)
Antioxidant trace element for thyroid.
Cordyceps Militaris
Cordycepin-rich mushroom for energy and exercise.
2S-Hesperidin (Cardiose)
Bioactive isomer of hesperidin.
Trans-Resveratrol
Active form of resveratrol.
Micronized Resveratrol
Improved bioavailability resveratrol.
Punicalagin
Major pomegranate ellagitannin.
Ellagic Acid
Ellagitannin hydrolysis product.
Beetroot Nitrate
Inorganic nitrate for NO production.
L-Valine
BCAA for endurance.
Honokiol
Active magnolia compound.
Oleocanthal
EVOO ibuprofen-like compound.
Lion's Mane
Edible medicinal mushroom that upregulates NGF and BDNF — studied for nerve growth and cognition.
Fisetin
Flavonoid studied as senolytic — clearing senescent cells in animal models.
Quercetin
Flavonoid with antihistamine, anti-viral, and senolytic activity.
Magnesium Orotate
Magnesium + orotic acid — studied specifically in heart failure and athletic populations.
Tocotrienols (Vitamin E)
Unsaturated vitamin E family — superior antioxidant capacity vs alpha-tocopherol.
Fadogia Agrestis
Nigerian shrub — popularized for testosterone support; sparse human data.
Creatine HCl
Hydrochloride salt of creatine — more water-soluble, marketed for less bloating.
Lithium Orotate (low-dose)
Low-dose lithium salt studied for mood stability and neuroprotection.
Creatine HCl
Alternative creatine form marketed for higher solubility; efficacy equivalent to monohydrate per gram active creatine.
Chaga
Birch-tree mushroom rich in melanin, betulin, and antioxidants.
PQQ
Cofactor stimulating mitochondrial biogenesis (PGC-1α).
Pterostilbene
Bioavailable resveratrol analog with longer half-life.
Spermidine
Polyamine inducing autophagy; epidemiologic association with longevity.
ALCAR + ALA (Mitochondrial Protection)
Mitochondrial antioxidant stack — popularized as harm-reduction adjunct for MDMA neuroprotection.
EGCG (Green Tea Catechin)
Potent CYP/COMT-modulating antioxidant — popularized in MDMA harm-reduction stacks.
Pterostilbene
Methylated analog of resveratrol — better bioavailability and longer half-life.
Spermidine
Polyamine that induces autophagy — emerging longevity supplement.
Liposomal Glutathione
Phospholipid-encapsulated GSH — protects from gut breakdown for systemic delivery.
S-Acetyl Glutathione
Acetylated GSH — stable through the gut and converted intracellularly to glutathione.
9-Me-BC
β-carboline alkaloid that upregulates dopamine neurons in animal models.
Centrophenoxine
Cholinergic precursor that reduces lipofuscin accumulation in neurons.
Phenylpiracetam Hydrazide
Hydrazide analog of phenylpiracetam reported to support memory and locomotion.
Deer Antler Velvet
IGF-1-containing traditional preparation marketed for recovery.
Thymulin (Reference)
Zinc-dependent thymic peptide that matures T-cells.
Alpha-Ketoglutarate (AKG)
TCA-cycle intermediate studied for healthspan and frailty.
Fisetin (Senolytic)
Polyphenol senolytic with neuroprotective and anti-inflammatory effects.
Quercetin + Dasatinib (D+Q)
Reference senolytic combination cycled to clear senescent cells.
L-Carnosine
Dipeptide that buffers protons and reduces advanced glycation end-products.
Ergothioneine (Extra)
Unique thiol antioxidant concentrated in mitochondria via OCTN1.
Ecdysterone (Isolated)
Spinach/Rhaponticum-derived steroid with anabolic claims.