Longevity & aging Cardiovascular health Metabolic health

Foundational Longevity Stack

ASolid confidence

Trusted recommendation.

Medium commitment8 steps · 5 supplements · 3 habits

Latest evidence update: 2026-12-31

Open as constellation

What this protocol does

Core supplements and habits supported by longevity research — targeting NAD+, autophagy, cardiovascular health, and cellular maintenance.

What to expect

Synthesized from research on this protocol's components. Individual response varies.

Weeks 4–8

Look for: Inflammatory markers like TNF-alpha begin trending down on consistent omega-3 dosing. Strength and lean-mass gains from creatine plus resistance training start to register after more than six weeks.

Not yet expected: Fat-mass loss specifically from creatine — research finds creatine plus resistance training has no effect on fat mass compared with training alone.

Backed by 2 studies

Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis.
Creatine supplementation during resistance training in older adults-a meta-analysis.

Weeks 8–12

Look for: Daily 5000 IU vitamin D3 reliably raises 25-hydroxyvitamin D blood levels into a stable range. Continued strength accumulation from creatine plus resistance training.

Not yet expected: Mortality, cancer-prevention, or fall-prevention benefits from vitamin D — those endpoints emerge over multi-year horizons (3-6 years), not within 12 weeks.

Expected outcomes

Research outcomes from 8 supplements and habits (26 data points)

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates. Combined effects account for shared biological mechanisms between interventions.

Protocol steps

Omega-3 (EPA/DHA)supplementSHigh confidence

With meal · 2-3g EPA/DHA

Reduces inflammation, supports cardiovascular and brain health

Vitamin D3supplementSHigh confidence Context-aware

With fat-containing meal · 5000 IU + K2

Immune regulation, bone health, hormonal support

Cutaneous vitamin D synthesis is minimal above 35° latitude from October through April (northern hemisphere) or May through October (southern hemisphere). Outside this window, prioritize 15-30 min of midday sun exposure; supplementation is optional.

Some links on this page may earn us a commission at no extra cost to you. This never influences our evidence grades or recommendations. Full disclosure

Order these supplements

Get everything you need for this protocol delivered to your door.

Omega-3 (EPA/DHA)

2-3g EPA/DHA

Vitamin D3

5000 IU + K2

Creatine Monohydrate

NMN (Nicotinamide Mononucleotide)

500mg

CoQ10 (Ubiquinol)

200mg ubiquinol

Schedule this protocol

Questions about Foundational Longevity Stack

How does this protocol unfold week by week?

Which step in this protocol has the strongest evidence?

What does each step in this protocol contribute?

Research behind the components

Aggregated from the supplements and habits in this protocol; not a composite protocol grade · 1658 studies referenced

Referenced studies (1658)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.

Creatine MonohydratesupplementBBuilding confidence

Daily · 5g

Cellular energy, neuroprotection, muscle maintenance

NMN (Nicotinamide Mononucleotide)supplementBBuilding confidence

Morning · 500mg

NAD+ precursor — supports cellular energy and DNA repair

CoQ10 (Ubiquinol)supplementASolid confidence

With meal · 200mg ubiquinol

Mitochondrial electron transport chain — declines with age

Zone 2 cardiohabitSHigh confidence

3-5x per week · 30-60 min

Mitochondrial biogenesis — strongest longevity exercise signal

Resistance traininghabitSHigh confidence

3-4x per week · 45-60 min

Muscle mass preservation — strongest predictor of healthspan

Intermittent fastinghabitSHigh confidence

Daily

Activates autophagy and improves insulin sensitivity