Evidence and safety note: Supplement needs vary according to diet, health conditions, medications, age and laboratory findings. None of the combinations below is universally indicated. They are presented for education and discussion with an appropriately qualified health professional, not as personalised treatment.
01
LONGEVITY: THE FOUNDATION
Nutritional adequacy, deficiency correction and carefully selected options
Healthy ageing begins with diet, physical activity, sleep and management of established health risks. The nutrients and compounds below are frequently discussed in healthy-ageing research, but their usefulness depends on individual circumstances. They should not be treated as a universal longevity stack or biological insurance policy.
The Stack:
- +Vitamin D3 ± K2
Vitamin D supports bone and muscle health. Supplementation is most appropriate when dietary intake, sun exposure, clinical risk or testing suggests it may be needed. Vitamin K is included in some combined formulations but may interact with medicines such as warfarin.
Dose: Individualise according to clinical circumstances and applicable guidance. - +Glycine + NAC
Glycine and N-acetylcysteine support pathways involved in glutathione production. Small human studies have examined their effects on selected metabolic and oxidative-stress markers, but benefits for lifespan or prevention of age-related disease have not been established.
Dose: Individualise; long-term outcome evidence remains limited. - +B-Complex
B vitamins perform essential metabolic and neurological functions. Supplementation is most relevant when intake is inadequate, deficiency risk is present or a clinical indication has been identified. Common MTHFR variants alone do not establish that a methylated B-complex is necessary.
Dose: Base on dietary intake, clinical context and, where appropriate, testing. - +Omega-3
EPA and DHA are important fatty acids found principally in seafood. Regular fish consumption is generally preferred as a dietary source. Supplements may be appropriate in selected circumstances, but they have not been shown to provide a universal longevity benefit.
Dose: Higher-dose supplementation should be discussed with a clinician, particularly when medicines or cardiovascular conditions are relevant.
02
BRAIN FOG / CLARITY
Compounds studied for cognitive performance in particular settings
Persistent brain fog can have many causes, including inadequate sleep, medication effects, mood disorders, metabolic conditions and nutritional deficiencies. Supplements should not be assumed to correct an unidentified structural or metabolic problem. The options below have been studied for aspects of cognition or fatigue, but results vary between populations.
The Stack:
- +Creatine Monohydrate
Creatine supports cellular energy buffering. Some human studies report modest cognitive benefits, particularly during sleep deprivation, high cognitive demand or low dietary creatine intake, while results in generally healthy populations are mixed.
Commonly studied amount—not a personalised recommendation - +Citicoline
Citicoline participates in phospholipid and acetylcholine pathways. It has been studied for several neurological and cognitive applications, but evidence for routine cognitive enhancement in healthy adults remains limited.
Dose: Study protocols vary; individual suitability should be reviewed. - +Magnesium L-Threonate
This form of magnesium has been examined in preliminary cognitive and sleep research. Current human evidence does not establish that it uniquely enters the brain, repairs synaptic structure or treats brain fog.
Dose: Follow product guidance and consider total magnesium intake and kidney function. - +B-Complex with 5-MTHF
Folate, vitamin B12 and vitamin B6 are important for neurological function. Supplementation should address dietary inadequacy, deficiency or another identified clinical need rather than being based solely on a common MTHFR variant.
Dose: Individualise and avoid unnecessary high-dose or duplicated B-vitamin products. - +Rhodiola Rosea
Small studies have examined rhodiola for fatigue, stress and cognitive performance, but findings are not conclusive. It may be unsuitable with certain medicines or health conditions.
Dose: Discuss suitability and possible interactions with a qualified health professional. - +L-Theanine
L-theanine has been studied for relaxed attention, frequently in combination with caffeine. Evidence does not show that it repairs neural pathways or prevents cognitive decline.
Dose: Study protocols vary; effects may differ when combined with caffeine.
03
COGNITIVE HEALTH: COMPOUNDS UNDER INVESTIGATION
Research areas in long-term cognitive health—not dementia prevention
No supplement stack has been shown to prevent dementia or preserve brain structure over decades. The compounds below are being investigated for possible effects on cognitive or neurological pathways. This preliminary research should not be interpreted as evidence of disease prevention, neural repair or protection against Alzheimer-related pathology.
The Stack:
- +Magnesium L-Threonate
Preliminary human studies have examined possible effects on cognition and sleep. It has not been demonstrated to prevent dementia, increase BDNF meaningfully in humans or repair brain structure.
Dose: Follow product guidance and consider total magnesium intake and kidney function. - +DHA / Omega-3
DHA is an important component of neuronal cell membranes. Fish consumption is associated with several general health benefits, but omega-3 supplements have not been shown convincingly to prevent dementia in adequately nourished adults.
Dose: Individualise; higher-dose supplementation warrants clinical review. - +Lion’s Mane
Lion’s mane has effects on nerve-growth pathways in laboratory research. Human studies are small and preliminary, and there is no established evidence that it produces neurogenesis, repairs myelin or prevents cognitive disease.
Dose: No established dose exists for dementia prevention or neural repair. - +Curcumin
Curcumin has anti-inflammatory effects in laboratory research, but human cognitive trials are limited and inconsistent. It has not been shown to remove or prevent amyloid plaque in the human brain.
Dose: Formulations vary and may interact with medicines; clinical review may be appropriate.
Note: Clarity-oriented supplements are generally studied for short-term performance or fatigue. Long-term cognitive health is better supported by attention to physical activity, vascular risk, sleep, hearing, social engagement and overall dietary quality.
04
ENERGY / VITALITY
Compounds studied for cellular energy and fatigue in selected settings
Fatigue can have many causes, including inadequate sleep, medication effects, nutritional deficiency and underlying medical or psychological conditions. Persistent, new or unexplained fatigue warrants appropriate assessment. Physical activity, sleep, dietary quality and management of identified causes are the foundations. The compounds below participate in cellular-energy pathways or have been studied for fatigue, but no supplement stack should be assumed to repair mitochondria or reliably restore energy.
The Stack:
- +CoQ10
Coenzyme Q10 participates in mitochondrial electron transport. Ubiquinol has shown higher bioavailability than ubiquinone in some studies, but absorption also depends on formulation and individual factors. Evidence does not establish that everyone over 40 must use ubiquinol or that ubiquinone is ineffective. Evidence for general energy enhancement in otherwise healthy people remains limited.
Dose: Individualise according to the reason for use, formulation, health history and medicines. Review possible interactions, including warfarin and glucose-lowering treatment. - +Acetyl-L-Carnitine
Acetyl-L-carnitine participates in fatty-acid transport into mitochondria and has been studied in selected fatigue and cognitive research settings. Clinical outcomes vary, and evidence does not establish universal fatigue reduction or energy restoration.
Dose: Study protocols vary; consider individual health circumstances, medicines and the reason for use. - +PQQ
PQQ has been studied for mitochondrial signalling and selected biological markers. Human research is small and preliminary. Current evidence does not establish that PQQ supplementation builds new mitochondria or reliably improves energy or physical performance.
Dose: No generally established dose applies for mitochondrial restoration or routine energy enhancement. - +Alpha-Lipoic Acid
Alpha-lipoic acid participates in energy metabolism and antioxidant pathways. Clinical evidence does not support describing it as a universal antioxidant or claiming that every user requires the R-isomer. Formulations differ, and supplementation may cause adverse effects or interact with medicines.
Dose: Individualise and seek professional advice when glucose-lowering medicines or relevant health conditions are present.
05
GUT HEALTH: DIGESTIVE SUPPORT
Dietary foundations and compounds studied for digestive health
Digestive symptoms can have many causes, and persistent, recurrent or concerning symptoms warrant appropriate assessment. Dietary quality, fibre intake as tolerated, sleep, physical activity and treatment of identified gastrointestinal conditions form the foundation. The compounds below have been studied for selected digestive outcomes, but no supplement combination should be assumed to repair an undefined barrier problem or control systemic inflammation.
Diet and lifestyle are important foundations, but individual needs vary. Supplements should be selected for a defined purpose and should not be assumed to accelerate intestinal tissue repair.
The Stack:
- +L-Glutamine
Glutamine is an amino acid used by intestinal and immune cells. Studies of supplementation and intestinal permeability have produced mixed, population-dependent results. It has not been established as a universal way to repair tight junctions or intestinal tissue.
Dose: Individualise according to the reason for use, health history and applicable professional guidance. - +Zinc Carnosine
Zinc carnosine has been investigated in selected upper gastrointestinal settings. Evidence does not support presenting it as a universal treatment that directly heals the intestinal lining. Total zinc intake and duration matter because excessive supplemental zinc can cause adverse effects and impair copper status.
Dose: Consider total zinc exposure and seek professional guidance for prolonged supplementation. - +Collagen Peptides
Collagen peptides provide amino acids such as glycine and proline, but evidence that supplementation produces targeted intestinal repair is limited.
Dose: Individualise according to health history, medicines and applicable professional guidance. - +Curcumin
Curcumin has been investigated for inflammatory and digestive outcomes, but human findings vary according to the condition and formulation studied. It should not be described as blocking or extinguishing systemic inflammation.
Dose: Formulations vary and may interact with medicines; individual suitability should be reviewed. - +Omega-3
EPA and DHA are long-chain fatty acids found in seafood and algae. While studied for anti-inflammatory pathways, evidence does not show that omega-3 supplements control systemic inflammation on their own.
Dose: Individualise according to health history, medicines and applicable professional guidance. - +Spore-Based Probiotics
Probiotic effects are strain- and condition-specific; evidence for one strain or product does not apply automatically to another. Supplements should not be described as producing reliable or permanent recolonisation. People who are seriously ill or have compromised immune function should seek clinical advice before use.
Dose: Product selection and duration should reflect the specific strain, intended purpose and individual circumstances.
Response varies according to the cause of symptoms, the intervention used and individual circumstances. No general timeline can be promised for intestinal-barrier repair or complete symptom resolution. Persistent, recurrent or worsening symptoms warrant appropriate clinical assessment.
06
SLEEP & RECOVERY
Sleep quality, regularity and carefully selected support
Sleep supports cognitive and physical function, but persistent sleep problems can have many causes, including insomnia, sleep apnoea, medication effects, pain, mood disorders and circadian disruption. Regular sleep timing, appropriate light exposure, physical activity and evidence-based care for an identified sleep disorder are the foundations. Emerging research links sleep with brain fluid-transport processes, but its clinical significance remains uncertain and does not justify promises of disease-related waste clearance.
The Stack:
- +Magnesium Bisglycinate
Magnesium contributes to normal nerve and muscle function. Sleep studies have used different magnesium forms, doses and populations, and do not establish magnesium bisglycinate as universally superior to oxide or citrate. Supplement labels should be interpreted according to their elemental magnesium content.
Dose: Consider total supplemental elemental magnesium, medicines and individual circumstances. People with impaired kidney function should obtain professional advice before supplementation. - +Glycine
Glycine is an amino acid involved in several physiological processes. Small human studies have examined subjective sleep outcomes, but the evidence remains limited and does not establish glycine as a treatment for persistent sleep problems.
Dose: Study protocols vary; consider individual health circumstances, medicines and tolerance. - +Apigenin
Apigenin is a plant flavonoid investigated mainly in laboratory and preclinical research. Human evidence for isolated apigenin as a sleep aid is limited, and its clinical effects and long-term safety are not established.
Dose: No generally established sleep dose applies to everyone; individual suitability should be reviewed. - +L-Theanine
L-theanine is an amino acid found in tea and has been studied for relaxation and sleep-related outcomes. Human studies are limited and do not establish it as a treatment for insomnia or another sleep disorder.
Dose: Study protocols vary; individual suitability and medicines should be reviewed.
Note: Sleep position should be guided by comfort, breathing, reflux and individual clinical needs. Research suggesting greater glymphatic transport in the lateral position was conducted in anaesthetised rodents and has not established a twofold benefit in sleeping humans.