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Longevity Stack
Supplement Intelligence · 20 compounds indexed

An evidence-graded compound atlas.

Mechanism of action, dosage, timing, stack combinations and interactions — graded by the weight of published human evidence.

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20
Compounds
8
Grade A
11
Categories
CompoundCategoryEvidenceTypical DoseStrength
NMNMitochondrialGrade A250–500 mg AM
87
Creatine MonohydrateCognitionGrade A5 g daily
94
Magnesium GlycinateSleepGrade A300–400 mg elemental PM
89
Omega-3 (EPA/DHA)CardiovascularGrade A2 g EPA/DHA combined
91
SpermidineAutophagyGrade A1–3 mg daily
82
Vitamin D3 + K2LongevityGrade A2,000–5,000 IU D3 + 100–200 mcg K2 (MK-7)
88
BerberineGlucoseGrade B500 mg three times daily with meals
74
Rhodiola RoseaStressGrade B200–400 mg standardized extract (3% rosavins, 1% salidroside)
68
Lion's ManeCognitionGrade B1 g dual-extract daily
61
Urolithin AMitochondrialGrade B500 mg AM
71
Ashwagandha (KSM-66)StressGrade A600 mg KSM-66 daily
81
L-TheanineCognitionGrade A100–200 mg with caffeine, or 200–400 mg alone
78