My Daily Supplement Stack at 71
I am 71 and I take almost 40 supplements every day. Here is the list, with doses, because a protocol you cannot see is not a protocol anyone can check.
This list is not advice. Most of it is not settled science either, and I will say which parts are which below.
The Supplement List
These are the supplements I use every day in my push to 200. Nothing goes on this list until I have used it myself.The links below are Amazon affiliate links. I earn a small commission if you buy through them, at no extra cost to you.
1
Algae Omega
Omega-3 fats from algae rather than fish. Same EPA and DHA, no fish burps, and nothing pulled out of the ocean. I take it alongside cod liver oil because omega-3 status is one of the few blood markers that reliably tracks with how long people live.
2
Apple Cider Vinegar Gummies
Each gummy is the equivalent of a tablespoon of vinegar with the mother. I used to drink it in water first thing every morning until a dentist told me to stop — the acid softens tooth enamel, and enamel does not grow back. Gummies keep the acid off my teeth
3
BioAstin
Astaxanthin, the pigment that makes salmon and flamingos pink. It is one of the more potent antioxidants you can buy and it crosses into tissues that most antioxidants do not reach. The human research is early, so this one sits in my speculative pile.
4
Blueprint Cocoa Powder
Undutched, unsweetened cocoa with over 400 mg of flavanols a serving, tested for heavy metals — which matters more than people realise, because cocoa is one of the crops that concentrates cadmium and lead. Cocoa flavanols have decent human evidence for blood flow and blood pressure.
5
BrocElite Plus
Stabilised sulforaphane, the compound in broccoli sprouts. Sulforaphane is unstable, which is why eating broccoli does not deliver much of it, and why a stabilised version exists at all. It is one of the better-studied plant compounds, though most of that work is still in cells and animals.
6
Chlorella
Freshwater algae, taken for the mineral and chlorophyll content rather than any single claim. It is also one of the few supplements with real research on binding heavy metals. I treat it as a green food rather than a targeted intervention.
7
Chromium Picolinate
A trace mineral involved in how the body handles blood sugar. The evidence is mixed — it seems to help people whose glucose control is already poor and does little for people whose is fine. Mine is fine, so this is a low-conviction hold.
8
Cod Liver Oil
Omega-3s plus naturally occurring vitamins A and D. Old-fashioned, cheap, and it has more history behind it than almost anything else in this list
9
Collagen
This the base of my daily shake. The evidence for skin and joint outcomes is better than I expected when I looked into it, though the studies are mostly short and mostly industry-funded. At my age it is also simply a convenient way to get more protein.
10
Copper (liquid concentrate)
Part of my mineral shot — liquid concentrates in a shot glass of water. Copper is here for a specific reason: I take 50 mg of zinc, and sustained high zinc drives copper down. If you copy the zinc without the copper, you have copied the risk and skipped the fix.
11
Creatine Monohydrate
The best-evidenced supplement I take, by a wide margin. Hundreds of human trials, and the benefits extend past muscle into strength and cognition in older adults — which is the whole reason a 71-year-old should care. It is also one of the cheapest things on this list
12
Garlic
Aged garlic extract, taken for blood pressure and cholesterol. The effect sizes in human trials are small but they are real and they replicate, which puts it in better standing than most of the list.
13
Ginger
Anti-inflammatory, and the newest thing here. It has decent human evidence for joint pain and nausea, less for anything systemic. I added it because it is cheap, well tolerated and does not interact with anything else I take.
14
Glycine
Taken in the evening. It is an amino acid involved in sleep onset and body temperature regulation, and it is also one of the three building blocks of glutathione. Cheap, and it has small but real human sleep trials behind it.
15
Iodine (liquid concentrate)
Part of the mineral shot. The thyroid cannot make its hormones without iodine, and intake has fallen as people moved away from iodised salt. The dose here is small on purpose — too much iodine causes the same thyroid problems as too little.
16
L-Theanine
From tea leaves, taken at night for calm without sedation. It is one of the better-evidenced things in the evening routine — it reliably shifts brain activity toward a relaxed state without making you groggy the next morning.
17
Lion’s Mane
A mushroom taken for cognition and nerve growth factor. The animal work is genuinely interesting; the human work is small and short. This is a bet, not a conclusion, and I would say so to anyone who asked.
18
Liposomal Glutathione
Glutathione is the body’s main internal antioxidant, and it falls with age. Plain glutathione is destroyed in digestion, which is what the liposomal form is meant to solve. Whether it actually raises tissue levels is still argued over
19
Liposomal Vitamin C
Vitamin C in a fat-based carrier for better absorption. Nothing exotic — it is a baseline antioxidant and immune support, and the liposomal form mostly buys tolerance at higher doses without stomach trouble.
20
Magnesium Glycinate
Most people are short on magnesium, and the glycinate form is the one that does not send you running to the bathroom. Taken in the evening because magnesium is involved in the same pathways as sleep and muscle relaxation.
21
MCT Oil
Medium-chain fats that convert to ketones quickly. I take it in coffee. The usable claim is steady energy; the more ambitious brain claims run ahead of the evidence.
22
Nitric Oxide Lozenges
Nitric oxide production falls sharply with age, and it is what tells blood vessels to relax. Same reasoning behind the nitric-oxide toothpaste.
23
Olive Oil (Extra Virgin)
One of the few things here with genuinely strong human evidence, most of it from Mediterranean diet trials. Quality matters enormously and most supermarket oil is not what it claims — real extra virgin catches at the back of your throat
24
Protein Powder
Goes in the daily shake. Nothing exotic about this one. Protein needs go up rather than down with age, and most people over seventy are eating well under what they need to hold on to muscle.
25
Qitone Ketone Powder
Flavorless ketone powder that raises blood ketones in about thirty minutes without fasting or cutting carbs. I take it for steady energy and clarity through the afternoon. The human research on exogenous ketones is early and mostly in athletes. I have written up seven months of taking it, including what my bloodwork showed.
26
Selenium
A trace mineral the thyroid needs and a component of the body’s own antioxidant enzymes. The gap between too little and too much is narrower than most people realise, which is why I hold at 200 mcg and do not stack it with other selenium sources
27
Silica (liquid concentrate)
Part of the mineral shot, taken for connective tissue, hair and nails. The human evidence is thin and I would not argue hard for it. It costs almost nothing and goes in the same glass as the copper and iodine.
28
Spirulina Powder
Blue-green algae in the shake, taken as a dense source of protein, minerals and carotenoids. Like chlorella, I treat it as a green food rather than a targeted intervention
29
Taurine
An amino acid that declines steeply with age. A 2023 paper showed supplementing it extended lifespan in mice and improved health markers in monkeys, which is why every longevity person suddenly started taking it. The human trials have not been done
30
Timeline Longevity (Mitopure)
Urolithin A, which helps clear out damaged mitochondria. Most people cannot make it from pomegranates because it depends on gut bacteria they may not have, which is the argument for taking it directly. This one has better human data than most of the list.
31
Turmeric
Curcumin for inflammation. It is poorly absorbed on its own, which is why formulation matters more here than dose. The evidence for joint pain is reasonable; the broader anti-ageing claims are not.
32
Ultimate H2
Molecular hydrogen dissolved in water. The proposed mechanism is selective antioxidant activity. There is a surprising amount of small-trial research and very little large-trial research. Firmly speculative.
33
Vinia Blood Flow Hydration
The first thing I drink every morning. Red grape cell powder built around piceid resveratrol, aimed at blood flow rather than the vague antioxidant claims most resveratrol products make
34
Vitamin E
An antioxidant, and the one I am least certain about. Some large trials found no benefit and a couple hinted at harm at high doses. I keep it at 400 IU and it is on my list to reconsider at the next blood panel.
35
Wolfberry Juice (Ningxia)
Goji-based antioxidant juice. I like it, it is easy to take, and I am not going to claim more than that. The research is thin.
36
Zinc
Immune and hormonal support. This is above the usual adult upper limit of 40 mg, and I want to be clear about that rather than bury it. It is also exactly why copper is in my mineral shot — long-term high zinc depletes copper. Do not copy the zinc without the copper.
How Much of This Is Actually Proven
Honestly? Not much of it, and I would rather say so than pretend.
Creatine has the strongest human evidence of anything on the list, by a wide margin. Omega-3s and selenium have real bodies of research behind them. Taurine has striking results in animals and very little in people. Several of the rest — the hydrogen tablet, the telomere capsule — are things I am testing on myself with thin or no human trial data, and I say as much in the individual posts.
So treat this as one 71-year-old’s experiment that is being tracked in public, not as a recommendation. The reason I publish my bloodwork is so the list can be judged against something.
Sorting this many bottles every morning is its own problem. The organizer I use to load a week at a time is here.
Doses, and One Warning
The zinc is the number to look at twice. Fifty milligrams a day sits above the usual adult upper limit, and sustained high zinc drives down copper. That is why copper is in my mineral shot. If you copy the zinc without the copper, you have copied the risk and skipped the offset.
Everything here is checked against my own blood panels rather than guessed at, and I adjust when the numbers say to.
The live version of all of this, including timing, cost per day and what changed most recently, is on my protocols. That page is generated from the sheet I actually keep, so it is always ahead of this post.
If you want the rest of what I do, the training side is under fitness, every number I track is in test and stats, and the products I actually use are on my discount codes page
I wrote up the cocoa cup separately: a year of Blueprint cocoa in my coffee, and what the heavy-metals data actually says.
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What is in your stack? Tell me in the comments — especially anything you dropped and why.
Stay sovereign, stay healthy,
Gary
A note from Gary: I am not a doctor, and I am definitely not your doctor. I am a 71-year-old man running a 129-year experiment on himself in public. Nothing here is medical advice. Several of these are taken at doses above standard recommendations. Talk to your physician before adding or changing anything, and get bloodwork rather than guessing.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
These are products I use on my push to 200. I only put something on this list after I’ve tested it on myself. The links are affiliate links, which means I may earn a small commission at no cost to you.
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