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Table Of Content
- Six Experts, Six Philosophies, One Question: What Should You Actually Take?
- The Master Comparison Table
- Core Longevity & NAD+ Compounds
- Foundational Vitamins & Minerals
- Sleep Supplements
- Cardiovascular & Anti-Inflammatory
- Cognitive & Performance
- Expert Breakdown: What Each One Takes and Why
- Andrew Huberman — “The Optimizer”
- Peter Attia — “The Physician-Scientist”
- David Sinclair — “The NAD+ Pioneer”
- Bryan Johnson — “The Maximalist”
- Brad Stanfield — “The Evidence Skeptic”
- Rhonda Patrick — “The Nutritional Biochemist”
- Where I’ve Landed After Three Years of This
- Where They All Agree: The Consensus Stack
- Where They Disagree: The Big Debates
- The NMN/NR Debate
- The Resveratrol Fight
- Metformin for Non-Diabetics
- Rapamycin: The Most Controversial
- Supplement Count Philosophy
- What’s Changed Recently: Protocol Updates Worth Knowing
- The Cost Comparison: What Each Stack Actually Costs
- Research Disclaimer
- FAQ
- Which longevity expert’s supplement stack is the cheapest?
- Do any of these experts take the same brands?
- What supplement do the most experts agree on?
- Is it dangerous to copy an expert’s full stack?
- Which expert has changed their stack the most recently?
- Do these experts take any peptides?
- Why don’t all longevity experts agree on the same supplements?
- How often do these experts update their supplement protocols?
- Keep Reading
- Sources
Six Experts, Six Philosophies, One Question: What Should You Actually Take?
Every major longevity researcher maintains a supplement stack. The problem is they don’t agree — not on what to take, not on dosages, and not on which evidence threshold matters. Andrew Huberman takes 15-20 supplements daily. Brad Stanfield takes fewer than 10 and publicly argues most longevity supplements lack human evidence. Bryan Johnson takes roughly 100 pills per day. Peter Attia drops anything that might interfere with exercise. David Sinclair bets on compounds his own lab studies. Rhonda Patrick focuses on nutritional biochemistry and fills specific gaps backed by mechanistic data.
We tracked their latest public statements — podcast episodes, YouTube videos, newsletters, social media posts, and published protocols — through early 2026 and built the most comprehensive comparison available. This article reports what each expert has publicly stated they take. It is not medical advice, and every expert on this list emphasizes that their protocols are personalized.
Here’s where they agree, where they fight, and what it means for the rest of us.
The Master Comparison Table
This table covers the supplements most frequently discussed across all six experts. “Takes it” means the expert has publicly confirmed current use. “Dropped” means they previously took it and have publicly stopped. Doses reflect what the expert has publicly disclosed and may not be current.
Core Longevity & NAD+ Compounds
| Supplement | Huberman | Attia | Sinclair | Johnson | Stanfield | Patrick |
|---|---|---|---|---|---|---|
| NMN | 1-2g/day (sublingual) | Never | 1g/day (in yogurt) | 500mg/day (6x/week) | Dropped | Not reported |
| NR (Nicotinamide Riboside) | 500mg/day | Never | Never (prefers NMN) | 300-450mg/day | Dropped | Not reported |
| Resveratrol | Not reported | Never | 1g/day (in yogurt w/ fat) | Dropped | Dropped | Not reported |
| Metformin (Rx) | Not reported | Dropped | Dropped | Cycles 500-1,500mg | Never (non-diabetics) | Not reported |
| Rapamycin (Rx) | Not reported | 8mg/week (Rx) | ~4x/year (reduced) | Takes it (Rx) | Only in clinical trials | Not reported |
| Spermidine | Not reported | Not reported | 1-2mg/day | 10mg/day | Not reported | Not reported |
| Fisetin | Not reported | Not reported | 500mg/day | 100-200mg/day | Dropped | Not reported |
Foundational Vitamins & Minerals
| Supplement | Huberman | Attia | Sinclair | Johnson | Stanfield | Patrick |
|---|---|---|---|---|---|---|
| Vitamin D3 | 5,000 IU/day | 5,000 IU/day | Takes it | 2,000 IU/day | 1,000 IU/day | 4,000 IU/day |
| Omega-3 (Fish Oil) | 2-3g EPA/day | ~2-2.5g EPA + DHA | Takes it | 800mg EPA/DHA | ~1g EPA+DHA/day | 2g EPA+DHA/day |
| Magnesium | Threonate 145mg | ~1g elemental (3 forms) | Not reported | Not reported | Taurate 126mg | Threonate (sleep) |
| Vitamin K2 | Takes it (w/ D3) | Not reported | Takes it (w/ D3) | 600mcg MK-7 + 5mg MK-4 | 90mcg MK-7 | Takes it (w/ D3) |
| Creatine | 5g/day | 5g/day | Not reported | 2.5g/day | 5g/day | Not reported |
| Zinc | Via multivitamin | Not reported | Not reported | 15mg/day | 8.25mg glycinate | Via multivitamin |
| B Vitamins | Not reported | Methyl B12 + Methylfolate | Not reported | B-complex 2x/week | Full B-complex daily | Methylfolate, B12 |
Sleep Supplements
| Supplement | Huberman | Attia | Sinclair | Johnson | Stanfield | Patrick |
|---|---|---|---|---|---|---|
| Magnesium (sleep) | L-Threonate | L-Threonate | Not reported | Not reported | Glycinate | L-Threonate |
| Glycine | 2g (every 3-4 nights) | 2g/night | Not reported | 1.2g/day | 2,500mg/night | Not reported |
| Melatonin | Advises against daily | Not reported | Not reported | 300mcg/night | 300mcg/night | Not reported |
| L-Theanine | 100-400mg/night | Not reported | Not reported | 200mg/day | Not reported | Not reported |
| Apigenin | 50mg/night | Not reported | Not reported | Not reported | Not reported | Not reported |
Cardiovascular & Anti-Inflammatory
| Supplement | Huberman | Attia | Sinclair | Johnson | Stanfield | Patrick |
|---|---|---|---|---|---|---|
| Baby Aspirin (81mg) | Not reported | 81mg/day | 81mg/day | Not reported | Not reported | Not reported |
| Statin (Rx) | Not reported | PCSK9 + Ezetimibe | 80mg/day (since age 29) | Not reported | Rosuvastatin + Ezetimibe | Not reported |
| Curcumin | Not reported | Theracurmin daily | Not reported | 2g/day | Not reported | Not reported |
| Taurine | Not reported | Not reported | Dropped | 1-1.5g/day | 1g/day | Not reported |
| Sulforaphane | Not reported | Not reported | Not reported | Not reported | Not reported | Broccoli sprouts or supplement daily |
| NAC | Not reported | Not reported | Not reported | 1,800mg/day | Plans GlyNAC from 45 | Not reported |
Cognitive & Performance
| Supplement | Huberman | Attia | Sinclair | Johnson | Stanfield | Patrick |
|---|---|---|---|---|---|---|
| AG1 (Athletic Greens) | Daily | Daily (investor) | Not reported | Not reported | Not reported | Not reported |
| Tongkat Ali | 400mg/morning | Not reported | Not reported | Not reported | Not reported | Not reported |
| Fadogia Agrestis | 600mg (cycles) | Not reported | Not reported | Not reported | Not reported | Not reported |
| Alpha-GPC | 300mg 4x/week | Not reported | Not reported | Not reported | Not reported | Not reported |
| Lutein | Not reported | Not reported | Not reported | Not reported | Not reported | ~10mg/day |
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Join Free →Expert Breakdown: What Each One Takes and Why
Andrew Huberman — “The Optimizer”
Philosophy: Supplements build on top of a non-negotiable lifestyle foundation — sunlight exposure, consistent sleep, deliberate exercise, and stress management. Huberman has described his approach as using single-ingredient supplements for precise control, adjusting based on quarterly blood panels.
The Stack:
Huberman has discussed his supplement protocol extensively across Huberman Lab podcast episodes, AMA episodes, and guest appearances. His stack has evolved through 2024 and into 2025, with his core supplements remaining relatively stable.
- Foundational: AG1 (daily greens), omega-3 fish oil (2-3g EPA), vitamin D3 (5,000 IU), vitamin K2
- Sleep: Magnesium L-threonate (145mg elemental), apigenin (50mg), L-theanine (100-400mg) nightly; glycine (2g) and myo-inositol (900mg) every 3-4 nights
- Focus & cognition: Alpha-GPC (300mg, 4 days per week with garlic 600mg to offset TMAO), L-tyrosine (500mg, situational), rhodiola rosea (100-200mg on training days)
- Hormonal support: Tongkat ali (400mg morning), fadogia agrestis (600mg, cycled 8-12 weeks on/off)
- NAD+: NMN (1-2g/day sublingual), NR (500mg/day)
- Other: Creatine (5g/day), grape seed extract (400-800mg)
Approximate daily pill count: 15-20
Estimated monthly cost: $250-400
Notable: Huberman is one of the only major longevity voices who takes both NMN and NR. He has discussed this on the Huberman Lab podcast, explaining that he views them as complementary rather than redundant — NMN as a direct NAD+ precursor and NR through a slightly different metabolic pathway.
He has also been notably cautious about melatonin, advising against daily use on multiple episodes and instead recommending it only for jet lag at low doses.
Key source: Huberman Lab podcast AMA episodes; Tim Ferriss Show appearance (#660); various Instagram posts detailing his morning and evening routines.
For the full breakdown, see our dedicated article: Andrew Huberman’s Complete Supplement Stack — 2026 Update
Peter Attia — “The Physician-Scientist”
Philosophy: Attia applies three questions to every supplement and medication: (1) What is the specific objective? (2) Is there a measurable biomarker to track it? (3) Does the potential benefit outweigh the risk? He has described this framework across multiple episodes of The Drive podcast and in his book Outlive (2023). Attia’s approach is notably pharmaceutical — he’s more willing to use prescription medications aggressively than most experts on this list.
The Stack:
- Foundational: Omega-3 (high-dose EPA+DHA, targeting specific blood levels), vitamin D3 (5,000 IU), creatine (5g/day), AG1
- Cardiovascular (aggressive): PCSK9 inhibitor + ezetimibe + bempedoic acid (targeting very low ApoB), baby aspirin (81mg), Theracurmin (curcumin)
- Sleep (Rx-heavy): Magnesium L-threonate, glycine (2g nightly), ashwagandha (300-600mg KSM-66, nightly), trazodone (~100mg, Rx)
- Longevity: Rapamycin (8mg weekly, Rx — one of the few clinicians who has discussed taking this publicly)
- Other: Methyl B12 + methylfolate, Pendulum probiotic (glucose metabolism)
Approximate daily pill count: 15-20 (including prescriptions)
Estimated monthly cost: $400-600+ (prescriptions significantly increase cost)
Notable protocol changes: Attia publicly dropped metformin after concluding that it blunts the benefits of exercise — a position he has discussed at length on The Drive and in Outlive. He has stated that for non-diabetic individuals, the exercise-blunting effect outweighs metformin’s potential longevity benefits. He has also been vocal about his view that NMN and NR lack sufficient human evidence, telling listeners he would reconsider if robust RCT data emerges.
Key source: The Drive podcast (episodes throughout 2024-2025), Outlive: The Science and Art of Longevity (2023), peterattiamd.com newsletter.
For the full breakdown, see our dedicated article: Peter Attia’s Complete Supplement & Medication Protocol — 2026 Update
David Sinclair — “The NAD+ Pioneer”
Philosophy: Sinclair operates from the premise that aging is a treatable disease — a position he laid out in his 2019 book Lifespan and has continued to develop publicly. His protocol centers on the Information Theory of Aging: the idea that epigenetic noise accumulates over time and can be counteracted through sirtuin activation (resveratrol) and NAD+ replenishment (NMN). Sinclair is more willing to self-experiment with compounds ahead of full human trial data than most researchers.
The Stack:
- Core longevity: NMN (1g/day, mixed into yogurt for fat-assisted absorption), resveratrol (1g/day, also in yogurt), fisetin (500mg/day as a senolytic), spermidine (1-2mg/day for autophagy)
- Metabolic: Berberine (1g/day — he has stated he switched from metformin due to gastrointestinal issues)
- Foundational: Vitamin D3, vitamin K2, omega-3 fish oil (doses not consistently disclosed publicly)
- Cardiovascular: Baby aspirin (81mg/day), statin (80mg, which he has mentioned taking since age 29 due to family cardiovascular history), nattokinase (described as a newer addition in 2025)
- Other: Quercetin (senolytic, mentioned in earlier interviews)
Approximate daily pill count: 15-20
Estimated monthly cost: $200-350
Notable: Sinclair has become somewhat less public about the specifics of his stack since approximately 2023. In earlier years, he was arguably the most transparent expert on this list about exact dosages and brands. More recently, his public commentary has shifted toward his research work and broader longevity advocacy. The stack listed above reflects his most recent confirmed public statements, but some items may have changed without public disclosure.
Sinclair’s position on resveratrol remains a point of contention. Attia has called it “nonsense” on The Drive, and Stanfield has cited research suggesting it may blunt exercise benefits. Sinclair has defended his position by pointing to sirtuin activation data and his own biomarker results.
Key source: Lifespan (2019), Diamandis interview (June 2025), various podcast guest appearances (2023-2025), social media posts.
For the full breakdown, see our dedicated article: David Sinclair’s Longevity Supplement Protocol — 2026 Update
Bryan Johnson — “The Maximalist”
Philosophy: Johnson’s Blueprint protocol is the most data-intensive self-experimentation program any public figure has undertaken. He has described spending over $2 million annually on testing and optimization. Every supplement and intervention decision is driven by biomarker data — blood panels, organ imaging, functional tests, and biological age measurements. His motto is “Don’t Die,” and his approach is to systematically address every measurable marker of aging simultaneously.
The Stack (abbreviated — the full Blueprint protocol includes 40+ compounds):
- NAD+ & longevity: NMN (500mg, 6 days/week), NR (300-450mg, alternating with NMN), Ca-AKG (1-2g/day), spermidine (10mg/day), fisetin (100-200mg/day)
- Foundational: Vitamin D3 (2,000 IU), vitamin K2 (600mcg MK-7 + 5mg MK-4), omega-3 (800mg EPA/DHA/DPA), zinc (15mg), creatine (2.5g)
- Cardiovascular & anti-inflammatory: Taurine (1-1.5g), NAC (1,800mg), garlic extract (1.2-2.4g), curcumin (2g), CoQ10 (50-100mg)
- Structural: Collagen peptides (12.5g/day), hyaluronic acid
- Sleep: Melatonin (300mcg — notably a physiological dose, not the pharmacological 3-10mg common in consumer products), glycine (1.2g), L-theanine (200mg)
- Other: Ashwagandha (600mg morning), lithium orotate (1mg), glutathione (250mg), B-complex (2x/week)
- Prescription: Rapamycin, metformin (cycled 500-1,500mg), various others
- Food-as-supplement: Extra virgin olive oil (30-45mL daily), cocoa flavanols, blueberry powder
Approximate daily pill count: ~100 (consolidated to ~30 via Blueprint commercial products)
Estimated monthly cost: $600+ (DIY) or ~$150+ (Blueprint commercial products)
Notable: Johnson has commercialized his protocol through Blueprint products — including Blueprint Stack (a consolidated supplement pack) and Blueprint Bryan Johnson branded items. This is the only expert on this list who has launched a commercial supplement line directly derived from his personal protocol. Whether this creates a conflict of interest is a question each reader should weigh individually.
Johnson is also the only expert who publicly shares his biological age testing results in detail. According to his published data, his rate of aging has slowed significantly — though the methodology of biological age measurement remains debated in the research community.
Key source: blueprint.bryanjohnson.com, Blueprint YouTube channel, various media appearances throughout 2024-2025.
For the full breakdown, see our dedicated article: Bryan Johnson’s Blueprint Supplement Stack — Complete 2026 Guide
Check current Blueprint supplement pricing on Amazon
Brad Stanfield — “The Evidence Skeptic”
Philosophy: Stanfield applies the strictest evidence filter of anyone on this list. His position, articulated consistently across his YouTube channel (275K+ subscribers) and website, is that supplements should meet three criteria: (1) strong human RCT data, (2) acceptable safety profile, and (3) they must not blunt the benefits of exercise — which he considers the single most effective longevity intervention. This philosophy leads him to take far fewer supplements than the other experts and to publicly reject several popular longevity compounds.
The Stack:
- Foundational: Omega-3 (~1g EPA+DHA, referencing the VITAL trial dose), vitamin D3 (1,000 IU), magnesium taurate (126mg elemental), creatine (5g/day), vitamin K2 (90mcg MK-7), zinc glycinate (8.25mg)
- Cardiovascular: Taurine (1g), collagen peptides (12.5g — he has noted the evidence is mixed)
- Sleep: Magnesium glycinate, glycine (2,500mg nightly), melatonin (300mcg — same physiological dose as Johnson)
- Other: TMG/betaine (500mg), full B-complex (low-dose daily)
- Prescription: Rosuvastatin + ezetimibe (lipid management)
- Commercial product: MicroVitamin+ (his own formulated multivitamin powder, consolidating several of the above)
Approximate daily pill count: 5-8 (consolidated via MicroVitamin+ powder)
Estimated monthly cost: $60-100
What he publicly rejects (and why):
- NMN/NR — insufficient human RCT data
- Resveratrol — may blunt exercise benefits, citing a 2014 study in The Journal of Physiology (Gliemann et al.)
- Metformin — blunts exercise benefits by approximately 50% in some measures, per his analysis of published data
- CoQ10 — may blunt exercise benefits
- Fisetin — NIA Interventions Testing Program (ITP) showed no lifespan extension in mice
Notable: Stanfield is the most affordable stack on this list by a wide margin. He has explicitly framed this as a feature, not a limitation — arguing that most expensive longevity supplements are “selling hope” based on animal data that hasn’t replicated in humans. His YouTube videos breaking down why he dropped specific supplements are some of his most-viewed content.
Key source: YouTube channel (videos throughout 2024-2025), drstanfield.com, MicroVitamin+ product page documentation.
For the full breakdown, see our dedicated article: Brad Stanfield’s Evidence-Based Supplement Stack — 2026 Update
Rhonda Patrick — “The Nutritional Biochemist”
Philosophy: Patrick approaches supplements through the lens of nutritional biochemistry and genetic variation. She holds a PhD in biomedical science and conducted postdoctoral research at the Salk Institute. Her framework, expressed across FoundMyFitness podcast episodes and reports, focuses on filling specific nutritional gaps and optimizing pathways with strong mechanistic evidence. She emphasizes that genetic polymorphisms (like MTHFR variants) mean optimal supplementation varies between individuals — making her approach more personalized than a one-size-fits-all protocol.
The Stack:
- Foundational: Vitamin D3 (~4,000 IU, she has discussed targeting serum levels of 40-60 ng/mL), omega-3 (2g EPA+DHA, high-quality fish oil), vitamin K2 (taken with D3), magnesium (L-threonate form for sleep)
- Signature supplement — Sulforaphane: Patrick is arguably the most prominent advocate for sulforaphane in the longevity space. She has discussed growing her own broccoli sprouts and also using sulforaphane supplements, citing its activation of the Nrf2 pathway and downstream antioxidant effects. She discussed this extensively on FoundMyFitness and in her appearance on the Joe Rogan Experience.
- Other micronutrients: Lutein (~10mg, for macular health — she has discussed this on FoundMyFitness), methylfolate (she has the MTHFR polymorphism and has discussed supplementing the active form), vitamin B12 (methylcobalamin)
- Conditional/discussed: Vitamin C, vitamin E (mixed tocopherols), phosphatidylserine (stress and cortisol)
Approximate daily pill count: 8-12
Estimated monthly cost: $100-180
Notable: Patrick stands out from this group in several ways. She places more emphasis on food-based interventions than pure supplementation — her advocacy for broccoli sprouts as a sulforaphane source is a prime example. She also discusses the role of sauna use and time-restricted eating as key longevity interventions that interact with her supplement choices.
Patrick has been less publicly specific about her exact current supplement list compared to Huberman or Johnson. The stack above reflects what she has discussed on FoundMyFitness, various podcast appearances, and her published reports. She has mentioned that she adjusts her protocol based on her own genetic data and blood work.
Key source: FoundMyFitness podcast and reports, Joe Rogan Experience appearances, various podcast guest appearances (2023-2025).
For the full breakdown, see our dedicated article: Rhonda Patrick’s Supplement Stack — 2026 Update
Where I’ve Landed After Three Years of This
I’ve gone down the rabbit hole with all five of these guys at different points. And the honest trajectory is kind of embarrassing — I started out trying to be Bryan Johnson and ended up much closer to Brad Stanfield.
Three years ago my supplement drawer was absurd. Tongkat Ali, ashwagandha, resveratrol, a bunch of nootropics I found on Reddit at 2am — the whole nine. Probably 15+ pills a day. I couldn’t tell you what any of it was doing. I just kept adding stuff because some podcast told me to.
What changed? I got serious about cardiovascular health specifically, and I started asking a really simple question about every single bottle in that drawer: “Is there actual evidence this helps my heart?” Turns out, that question kills about half your stack real fast.
What survived: omega-3s, magnesium glycinate, vitamin D3 + K2, CoQ10, NMN, creatine, glycine, milk thistle, and glutathione. That’s my whole protocol now. A few of those are my own additions based on the cardio research, not from any specific expert’s protocol. Costs me under $100 a month. And here’s the thing — when I look at what all five of these experts actually agree on, my stack covers basically all of it, plus a few heart-specific things I added based on the cardio literature.
My take on each of them after three years of following along:
Huberman is still my biggest influence overall. Not because I copy his stack — I don’t take AG1, tongkat ali, or half the stuff he takes. But his way of thinking about it — start with the foundations, track your bloodwork, adjust based on what you actually see — that framework is right. I just run it through a tighter filter.
Bryan Johnson — look, the man is committed. I’ll give him that. And his obsession with measuring everything genuinely changed how I think about bloodwork. But spending $2M a year on a longevity protocol isn’t something I can relate to. What I took from Johnson wasn’t his stack. It was the idea that you should actually measure whether this stuff is working instead of just hoping.
Sinclair is the reason I got into NMN in the first place, and I still take it. But I dropped resveratrol after the evidence got shakier, and some of his earlier claims haven’t aged great. Still respect the guy. Just got more selective about which parts of his protocol I follow.
Attia has probably influenced my training more than my supplements. His stuff on Zone 2 cardio and metabolic health is excellent. But his approach leans more pharmaceutical — rapamycin, metformin, things that require a doctor. The supplement overlap with him is mostly just the basics.
Stanfield I actually found last, and he basically confirmed what I’d already figured out on my own — that most of the flashy supplements don’t clear a reasonable evidence bar. He’s the most conservative of the group, and honestly, that’s probably the right instinct for most people. If you’re just starting out and don’t want to waste money, start with what Stanfield recommends and work from there.
The thing that surprised me most after tracking all five of these guys: they agree on way more than they fight about. Omega-3s, vitamin D, magnesium, creatine — everybody takes those. The arguments are about the extras, and the extras are where most people light money on fire.
I send out a weekly breakdown of what these experts are saying, what they’ve changed, and what new research actually matters. It’s called The CoreStacks Longevity Report — free, no spam, and I don’t waste your time.
Where They All Agree: The Consensus Stack
When six independent experts with different philosophies, different risk tolerances, and different evidence thresholds arrive at the same conclusion, the signal is strong. Here’s what (nearly) everyone takes.
| Supplement | Expert Count | Who Takes It | Evidence Level |
|---|---|---|---|
| Omega-3 Fish Oil | 6/6 | All six experts | Strong — VITAL trial, REDUCE-IT, multiple meta-analyses |
| Vitamin D3 | 6/6 | All six experts | Strong — widespread deficiency data, bone and immune evidence |
| Vitamin K2 | 5/6 | Huberman, Sinclair, Johnson, Stanfield, Patrick | Moderate — synergy with D3, calcium metabolism |
| Magnesium | 5/6 | Huberman, Attia, Stanfield, Patrick, Johnson (implied) | Strong — widespread deficiency, 300+ enzyme cofactor |
| Creatine | 4/6 | Huberman, Attia, Johnson, Stanfield | Strong — extensive meta-analyses for muscle and cognition |
The takeaway: If you do nothing else, these five supplements have the broadest expert consensus and the strongest published evidence base. According to the publicly stated positions of these experts, this basic stack addresses common nutritional deficiencies and has favorable risk-benefit profiles.
Estimated cost of the consensus stack alone: $30-60/month from reputable brands.
Check third-party tested omega-3 pricing on Amazon
For a deeper dive into each consensus supplement, see our article: The 5 Supplements Almost Every Longevity Expert Takes — And Why
Where They Disagree: The Big Debates
The disagreements are where it gets interesting — and where you learn the most about each expert’s underlying philosophy.
The NMN/NR Debate
This is the single biggest divide in the longevity supplement space.
The pro-NMN camp (Huberman, Sinclair, Johnson): These three experts take NMN daily, citing animal studies showing NAD+ replenishment improves mitochondrial function, DNA repair, and various aging biomarkers. Sinclair’s own lab has published extensively on this pathway. Huberman has cited subjective improvements in energy. Johnson includes NMN as part of his data-driven protocol.
The anti-NMN camp (Attia, Stanfield): Attia has been direct — he has said on The Drive that NMN lacks sufficient human RCT data for him to take it. Stanfield has gone further, dropping both NMN and NR from his stack and publicly explaining his reasoning on YouTube: the mouse data is promising but human trials are small, short, and haven’t shown clinically meaningful outcomes.
Patrick’s position: Patrick has not publicly committed to a strong position either way, focusing more on other pathways.
The honest assessment: Both sides have legitimate arguments. The animal data for NAD+ precursors is genuinely compelling. The human data, as of early 2026, is still limited — a handful of small trials with mixed results. Whether to take NMN comes down to your personal risk tolerance and how much weight you give preclinical data.
The Resveratrol Fight
Sinclair takes 1g/day. Attia has called it “nonsense” on his podcast. Stanfield has cited research suggesting it blunts exercise adaptations (Gliemann et al., 2014, The Journal of Physiology). This disagreement is essentially unresolved — Sinclair points to his own sirtuin activation research, while critics point to failed replication attempts and the exercise-blunting concern.
Metformin for Non-Diabetics
Johnson still cycles metformin. Attia dropped it. Stanfield rejects it outright for non-diabetics. The core tension: metformin has promising longevity signals (the TAME trial, led by Dr. Nir Barzilai, is investigating this formally), but published data suggests it blunts the mTOR signaling that makes exercise effective for building muscle and improving cardiovascular fitness. Attia and Stanfield both consider exercise more important than any supplement — and won’t take something that undermines it.
Rapamycin: The Most Controversial
Attia takes rapamycin weekly and has discussed it extensively on The Drive. Johnson also takes it. Stanfield is running his own clinical trial to study it but won’t take it outside of a trial setting. The compound is arguably the most promising longevity molecule based on animal data (it has extended lifespan in every organism tested, per the NIA’s Interventions Testing Program), but it’s an immunosuppressant at higher doses, making the risk-benefit calculation genuinely complex.
Supplement Count Philosophy
This is less about individual compounds and more about worldview:
- Stanfield (5-8 pills/day): Only take what has strong human RCT evidence. The rest is expensive hope.
- Huberman/Attia/Sinclair (15-20 pills/day): A moderate approach — foundational supplements plus selected compounds with promising (not necessarily conclusive) data.
- Johnson (~100 pills/day, consolidated to ~30): If data suggests even a marginal benefit and the safety profile is acceptable, include it. Optimize everything simultaneously.
What’s Changed Recently: Protocol Updates Worth Knowing
Longevity experts update their protocols regularly. Here are the most significant recent changes we’ve tracked.
| Date | Expert | Change | Source |
|---|---|---|---|
| 2025 | Sinclair | Added nattokinase to his stack | Diamandis interview, June 2025 |
| 2025 | Sinclair | Reduced rapamycin use to approximately 4x/year (previously more frequent) | Interview appearances, 2025 |
| 2024-2025 | Attia | Continued advocacy for aggressive ApoB lowering with PCSK9 inhibitors | The Drive podcast, multiple episodes |
| 2024 | Stanfield | Dropped fisetin after NIA ITP showed no lifespan extension in mice | YouTube video explaining decision |
| 2024 | Stanfield | Launched MicroVitamin+ consolidating his supplement stack | drstanfield.com |
| 2024 | Johnson | Released Blueprint commercial supplement products, consolidating ~100 pills to ~30 | blueprint.bryanjohnson.com |
| 2023-2024 | Sinclair | Became less publicly specific about his supplement protocol | General trend across public appearances |
| 2023 | Attia | Published Outlive, codifying his framework for exercise > supplements | Book release and promotional tour |
Why changes matter: When an expert drops a supplement, it’s often more informative than when they add one. Drops typically follow new evidence — Attia dropping metformin, Stanfield dropping fisetin, Sinclair reducing rapamycin frequency. These are signals worth watching more closely than any new addition.
We track every public protocol change across all experts. Subscribe to the CoreStacks newsletter for real-time updates when an expert modifies their stack:
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Join Free →The Cost Comparison: What Each Stack Actually Costs
Monthly cost is one of the most practical questions readers have, and one the experts rarely address directly. These are estimates based on typical retail pricing for the supplements each expert has publicly disclosed, excluding prescription medications.
| Expert | Monthly Cost (est.) | Daily Pills | Philosophy |
|---|---|---|---|
| Stanfield | $60-100 | 5-8 | Only what human RCTs support |
| Patrick | $100-180 | 8-12 | Fill specific biochemical gaps |
| Sinclair | $200-350 | 15-20 | Self-experiment ahead of full evidence |
| Huberman | $250-400 | 15-20 | Optimize on top of lifestyle |
| Attia | $400-600+ | 15-20 | Physician-guided, Rx-heavy |
| Johnson | $600+ (DIY) | ~100 (30 consolidated) | Maximize everything measurable |
The consensus stack only: $30-60/month for omega-3, vitamin D3, K2, magnesium, and creatine.
Check Creapure creatine pricing on Amazon
Research Disclaimer
This article reports on the publicly stated supplement protocols of named experts and researchers. It does not constitute medical advice. Key points:
- Every expert on this list has emphasized that their protocol is personalized based on their own genetics, blood work, health history, and risk tolerance.
- Copying any expert’s full protocol without physician guidance is not recommended — by us or by the experts themselves.
- Supplement quality varies dramatically between brands. Third-party testing (NSF, USP, IFOS, ConsumerLab) matters.
- Drug interactions are real. If you take prescription medications, consult your physician before adding supplements.
- Individual responses to supplements vary based on genetics, diet, health status, and other medications.
- None of the experts covered receive compensation from CoreStacks. Our reporting is independent of any affiliate relationships.
For our full editorial standards, see our Editorial Policy. For our medical disclaimer, see Medical Disclaimer.
FAQ
Which longevity expert’s supplement stack is the cheapest?
Brad Stanfield’s stack is the most affordable at approximately $60-100/month, largely because he applies the strictest evidence filter and takes fewer supplements as a result. The consensus-only stack (omega-3, vitamin D3, K2, magnesium, creatine) runs $30-60/month regardless of which expert’s philosophy you follow.
Do any of these experts take the same brands?
Both Huberman and Attia take AG1 (Athletic Greens) — though Attia has disclosed he is an investor in the company. Johnson has launched his own brand (Blueprint). Stanfield has created MicroVitamin+. For most other supplements, these experts haven’t consistently disclosed specific brands, though Huberman has mentioned Momentous as a partner and Stanfield uses brands with third-party testing certifications.
What supplement do the most experts agree on?
Omega-3 fish oil and vitamin D3 are taken by all six experts covered in this article. Creatine is taken by four of six. These three supplements have the broadest consensus and the strongest published human evidence.
Is it dangerous to copy an expert’s full stack?
The experts themselves advise against it. Peter Attia has stated on The Drive that his protocol is tailored to his specific bloodwork and health history. Bryan Johnson’s protocol includes prescription medications that require physician supervision. The safest approach, according to all of these experts, is to work with a healthcare provider who can personalize recommendations based on your individual data.
Which expert has changed their stack the most recently?
David Sinclair added nattokinase in 2025 and significantly reduced his rapamycin use. Brad Stanfield dropped fisetin in 2024 after the NIA ITP results. Bryan Johnson consolidated his protocol into commercial Blueprint products in 2024. Attia’s core stack has been relatively stable since the publication of Outlive in 2023, though he continues to discuss refinements on The Drive.
Do these experts take any peptides?
Bryan Johnson has discussed using various compounds as part of his Blueprint protocol, though specific peptide use is not always publicly detailed. Peter Attia has discussed rapamycin (a prescription drug, not a peptide). The research peptide space (BPC-157, GLP-1 agonists, etc.) is a separate topic from these experts’ supplement stacks. For our coverage of peptide research, see our peptide research articles.
Research-Use-Only Disclaimer: Research peptides are sold strictly for in-vitro research and laboratory use. They are not intended for human consumption. CoreStacks reports on published research findings and does not recommend or endorse human use of research compounds.
Why don’t all longevity experts agree on the same supplements?
Because they have different evidence thresholds, different risk tolerances, and different professional backgrounds. Stanfield (clinical physician, evidence-focused YouTuber) requires human RCT data before taking something. Sinclair (laboratory researcher studying aging) is comfortable extrapolating from animal models and his own mechanistic research. Johnson (tech entrepreneur and systematic self-experimenter) includes anything with marginal potential benefit and acceptable safety data. These aren’t right-or-wrong positions — they reflect genuinely different philosophies about evidence and risk.
How often do these experts update their supplement protocols?
Frequently. Based on our tracking, most experts make at least one significant change per year. Protocol changes often follow new published research, personal blood work results, or reassessment of risk-benefit ratios. This is why the “What’s Changed Recently” section of this article exists — and why we update it regularly. Subscribe to the CoreStacks newsletter for real-time updates.
Keep Reading
- Build a complete longevity stack for under $100/month
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- How much does a longevity supplement stack actually cost?
- Are expensive supplements worth the premium?
Sources
- Huberman Lab podcast — AMA episodes, supplement-specific episodes (2023-2025). hubermanlab.com
- Tim Ferriss Show Episode #660 — Huberman guest appearance discussing supplement protocols
- The Drive podcast with Peter Attia — multiple episodes discussing supplement framework (2023-2025). peterattiamd.com
- Attia, Peter. Outlive: The Science and Art of Longevity. Harmony Books, 2023.
- Sinclair, David. Lifespan: Why We Age — and Why We Don’t Have To. Atria Books, 2019.
- Sinclair interview with Peter Diamandis, June 2025 — updated stack discussion
- blueprint.bryanjohnson.com — Blueprint protocol documentation and product pages
- Bryan Johnson YouTube channel — protocol update videos (2024-2025)
- Brad Stanfield YouTube channel — supplement review and protocol update videos (2024-2025). drstanfield.com
- FoundMyFitness (Rhonda Patrick) — podcast episodes and reports on supplementation (2023-2025). foundmyfitness.com
- Gliemann L, et al. “Resveratrol blunts the positive effects of exercise training on cardiovascular health in aged men.” The Journal of Physiology. 2014;592(20):4497-4509.
- NIA Interventions Testing Program (ITP) — fisetin results discussed in Stanfield’s 2024 analysis
- VITAL Trial — omega-3 and vitamin D supplementation RCT data. Manson JE, et al. NEJM. 2019.
This article is maintained as a living document. When any expert covered here publicly updates their protocol, we update this comparison within 48 hours. Last verified: February 27, 2026.
Have a correction or a source we missed? Contact us.
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