The strongest human evidence for longevity supplementation sits with NMN/NR (proven to raise NAD+ in blood; unclear if this translates to lifespan), GlyNAC (glycine + NAC, solid RCT data showing reversal of multiple aging hallmarks), and Taurine (declining with age in humans, though causal role unproven). Fisetin and Quercetin are promising senolytics in early-phase human trials only — not ready for confident recommendation. Resveratrol's sirtuin narrative has largely failed to replicate in humans. The honest bottom line: sleep, exercise, and diet likely outperform all of these supplements combined; the stack below is a reasonable low-risk addition for adults who understand the limitations.
19 sources 3/4 moderate Updated 2026-04-15
The strongest evidence-based sleep supplement stack centers on four compounds: Magnesium glycinate (300–400 mg, 60–90 min before bed) modulates GABA and lowers cortisol for deeper NREM; Glycine (3 g, 30–60 min before bed) reduces core body temperature via NMDA receptors in the SCN, shortening sleep latency and improving slow-wave sleep; L-Theanine (100–200 mg, 30–60 min before bed) induces alpha-wave activity for calm, non-sedating relaxation; and low-dose Melatonin (0.3–0.5 mg, 90–120 min before bed) resets circadian timing without grogginess. Apigenin (50 mg from chamomile extract) is a reasonable addition for anxiolytic GABA-A modulation, though most RCT evidence is for chamomile extract rather than isolated apigenin. Use this stack for sleep onset + deep sleep quality; morning refresh comes primarily from consistent sleep timing and avoiding high-dose melatonin.
12 sources 4/4 strong Updated 2026-04-15