Longevity and health wise, if I really just have to choose 10 and 10 only
- Creatine, 5g a day
- Collagen 20g a day
- Taurine 6g a day
- Glycine 6g a day
- Ergothioneine
- Lithium orotate
- Mg bisglycinate
- A D3/K2 mix
- B9/B12
- TMG 2g a day
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I had GPT-5.5-thinking pool together everyone’s list above and reason about which from the lists would be its “top 10” pick, and it gave:
- Creatine monohydrate
- Vitamin D3
- Magnesium
- Psyllium husk
- Omega-3 EPA/DHA
- Glycine
- NAC
- Taurine
- Lutein + zeaxanthin
- Berberine / dihydroberberine
I’d probably draw up a different list, and would focus on combinations like “magnesium glycinate” and “potassium citrate”, that way you get several compounds in one.
Addendum: I asked it which ones it would add that aren’t on anyone’s list, and it came up with Cocoa flavanols / cocoa extract, Vitamin B12, iodine, potassium-enriched salt substitute, Resistant starch or inulin-type prebiotic fiber, a strain-specific probiotic.
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I take all of those except ergothioneine. Aside from the longevity benefits, what are you expecting from that? Which product are you taking?
i just put my genome into Claude and asked it for my personal/bespoke list. Very interesting top 10 and very different to a standard top 20 list. Ive found the logic much more compelling for my bespoke, genomic-supporting list
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Did you submit the raw datafile or a report?
Likely not an issue but the gene expressions that would suggest moderation in glycine consumption are not rare. Have you checked your profile? Also, a few of these supplements, especially at these doses, present a load on the kidneys. I assume you are young and have high kidney function.
Every model that I have tried so far includes metformin in the top ten.
It’s because without looking at the genetics, people can assume it works. In my case metformin has never done anything to reduce my glucose but now, after all my deep dives in various genetic pathways, I know why:
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My top list ranked by genetic impact is very far from those generic lists.
I was quite surprised to find out that sulforaphane and NAC are my 2 most impactful supplements.
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THC gummies 10 mg, 3x/wk
Retatrutide 0.5 mg/wk
Testosterone gel 1 packet/day
HGH 1.2 iu/wk
Sodium citrate 2 tsp/day
Tributyrin 800 mg/day
Curcumin 500 mg, 2x/day
Iron bisglycinate ++ 26 mg/EOD
Lactoferrin 600 mg/EOD
Ergotheioneine Just added
yes. Claude’s response specific to me focussed on TMG, choline variants, creatine, magnesium variants, glyNAC and rapamycin. and optimized b12 and folate.
Most of these i was getting anyway - but using claude has encouraged me to be more systematic on particular supplements.
This is a late reply. Top 10 food is not workable since I know I consumer about 40 different plant foods a day with no discernable hierarchy possible.
Can we run a survey who is still on Rapamycin weekly or daily regimen?
It seems on internet or X, everyone has stopped talking about rapamycin as a longevity hack.
That’s a fair point - gut diversity trumps specific nutrients and neutrochemicals. I’m assuming that within the 40, 50 100 foods we eat on a weekly basis that some are more potent and important than others.
My idea was really to trigger suggestions and ideas sharing than to narrow down our diet.
10 foods
Eggs
Blueberries
Sauerkraut
Lentils/Beans
Purple potatoes
Spinach / Arugula / tomatoes
Avocado
Flax seeds/Walnuts
Salmon/Sardines
Olive oil
Had to cheat. And there is a lot more calories as percentage of day in lentils/beans than Sauerkraut
But this or close to it is my almost daily goal with obvious subs - other berries, veges, nuts. And really eggs are every other day.
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It’s good to see that this list included aspirin, a sometimes overlooked OTC drug.
I might be travelling for a while and I’m looking to create a minimalist stack. I’m always trying to minimize my stack but I find it hard to justify removing things, and I always read and learn daily leading to me wanting new things lol.
If I were to reduce my stack to 10 things I would choose:
- TRT - Improves healthspan and life enjoyment/engagement so much I wouldn’t want to remove it. Enables more consistent exercise.
- Rapamycin - The most evidence backed longevity medication. Even if I’m unsure how much and how often is optimal, it reduces so many inflammatory markers and is obviously beneficial when balanced with correct anabolism.
- NAC/Glutathione - NAC is particularly good for the lungs which is useful for me as I have asthma, and I am interested in keeping my glutathione stores high. I would consider occasionally using liposomal or IM glutathione in its place
- Tadalafil - Positive longevity data, improves sexual performance, pairs well with TRT, cardiovascular health, improved exercise performance
- ADHD medication - Not for everyone, but having experienced ADHD treated vs untreated I know my quality of life and decisions are overall better. There is evidence that untreated ADHD leads to earlier death from negligence. Carries some cardiovascular risk. I am researching alternatives as well but for the time being I’ll stick with this.
- Tirzepatide - Improves satiety, more easily maintain healthy body composition and improve various blood markers. Also good for sleep apnea and asthma.
- Telmisartan - High blood pressure is scary and given I use TRT, ADHD medication and have sleep apnea I want blood pressure under control. Additional off target health benefits are also nice.
- Magnesium - Glycinate or taurate. Magnesium just seems to be beneficial for most people to take.
- Astaxanthin - Promising longevity data and a plethora of evidence of it being beneficial with few possible downsides.
- Creatine - Good for muscle and brain health. Improves energy.
Also thinking of ezetimibe or bempedoic acid/ezetimbe combo pill, or psyllium husk as a natural alternative. Tirzepatide does a decent job with lipids however.
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These are good lists. At some point we might want to initiate a discussion list of supplements for which we believe (or experience) the greatest leverage or relative impact. An example (although not a great one because there are nuances) is that ezetimibe + Bempedoic acid might have greater leverage than Amla + soluble fiber. The reason I introduce the idea of leverage is that some supplements are subsumed by others in terms of functionality and therefore might be considered less efficient. TRT might be a such a category which obviates the need to take several other supplements. .
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Assuming this list can include both supplements and medications (since there’s no good reason to distinguish between them):
Statin
Ezetimibe
Telmisartan
SGLT2i
Creatine
Multivitamin (mostly for B complex, D, and K)
Some sort of fiber supplement (psyllium husk, inulin, resistant starch)
After that it gets much murkier but probably magnesium and glycine should be there.
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