Longevity & aging Cardiovascular health Metabolic health

Foundational Longevity Stack

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Medium commitment8 steps · 5 supplements · 3 habits

Latest evidence update: 2026-12-31

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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 (25 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.

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Order these supplements

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Omega-3 (EPA/DHA)

2-3g EPA/DHA

Vitamin D3

5000 IU + K2

Creatine Monohydrate

NMN (Nicotinamide Mononucleotide)

500mg

CoQ10 (Ubiquinol)

200mg ubiquinol

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Questions about Foundational Longevity Stack

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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