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Longevity Protocol

Healthy Aging

A broad, conservative longevity protocol focused on nutrient sufficiency, muscle preservation, cardiometabolic support, and low-risk daily habits rather than speculative anti-aging megastacks.

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Healthy Aging
Protocol Warnings

Kidney disease — review creatine, protein, magnesium, and vitamin D

Anticoagulants — review high-dose omega-3

Statin users or heart failure patients should discuss CoQ10 with a clinician rather than replacing medication

Editorial review

Evidence sources and internal references reviewed. This protocol has not received independent clinical review.

Reviewed by:
HowToSupplement Editorial Team
Reviewed:
5/19/2026

Protocol sources

Under the Hood

Targets healthy aging foundations: muscle, bone, cardiometabolic health, and nutrient adequacy.

Supports muscle and strength maintenance
Supports omega-3 and vitamin D sufficiency
May support cardiovascular markers
Avoids over-reliance on speculative longevity compounds

Expected Results

This is a continuous foundation; judge objective markers every 3-6 months.

Better nutrient coverage
Improved training adaptation in older adults
Possible triglyceride or vitamin D improvement
No substitute for exercise, sleep, blood pressure control, and diet

Supplement Routine

Core

Omega-3

Dosage
1-2 g EPA+DHA
Timing
With meals; prioritize dietary fish first when possible.
Core

Vitamin D

Dosage
1000-2000 IU
Timing
With fat-containing meal; adjust using 25(OH)D.
Core

Magnesium

Dosage
200-350 mg elemental magnesium
Timing
Evening or with meals; dose depends on diet and tolerance.
Core

Creatine

Dosage
3-5 g
Timing
Daily, any time; particularly useful with resistance training.
Optional

CoQ10

Dosage
100-200 mg
Timing
With a fat-containing meal; most relevant in adults 50+ or statin users.
Optional

Spermidine

Dosage
1-6 mg
Timing
With food; use only as optional emerging-longevity support.
Optional

Protein

Dosage
20-40 g as needed
Timing
Use to reach daily protein target, especially after resistance training.

Biological Synergies

Creatine + Protein

Creatine supports muscle energetics, while adequate protein is required to preserve lean mass with aging.

Better aging-muscle foundation when combined with resistance training.

Vitamin D + Magnesium

Magnesium supports vitamin D activation and vitamin D supports musculoskeletal function when status is low.

More complete nutrient foundation for bone and muscle aging.