THE SCIENCE

Most adults over 40 are deficient. D3 directly influences testosterone, immune function, cardiovascular health, and bone density. K2 ensures calcium goes to bone, not arteries.

Dose: 4,000–5,000 IU D3 with 200mcg K2 daily

Most endurance athletes are depleted from sweat losses. Improves sleep architecture, reduces cortisol, supports muscle recovery, and improves insulin sensitivity.

Dose: 200–400mg elemental magnesium

Reduces systemic inflammation, supports cardiovascular health, cognitive function, joint recovery, and mood regulation.

Dose: 2–4 softgels daily with largest meal

The most researched supplement in existence. Supports strength, power output, muscle retention. Critical after 50 when muscle loss accelerates.

Dose: 5g daily — stir into coffee, shake, or water

NAD+ declines 50% between ages 40 and 60. NR is a direct NAD+ precursor supporting mitochondrial function, DNA repair, and neuronal health.

Dose: 400mg NR — 1 capsule daily

Stacks NR with quercetin phytosome and resveratrol. Quercetin inhibits CD38 (which degrades NAD+), resveratrol activates SIRT1.

Dose: 2 capsules once or twice daily

The only compound clinically proven to activate mitophagy in humans — the cellular process that clears damaged mitochondria and replaces them with healthy ones.

Dose: 500mg — 1 softgel daily

Senolytics clear zombie senescent cells that drive chronic inflammation, tissue damage, and disease. Fisetin is the most potent senolytic compound identified.

Dose: 2 capsules once weekly (pulsed dosing)

Activates autophagy — the cellular self-cleaning process that declines with age. Only clinically validated spermidine supplement.

Dose: 1 capsule daily with food

Galactomannan-enhanced fisetin with 25x better bioavailability. Senolytic activity, neuroprotection, and anti-inflammatory.

Dose: 100mg daily, or 500mg for 2–3 days monthly

High-leucine protein that maximizes muscle protein synthesis. Masters athletes need more protein per pound than younger athletes.

Dose: 25–40g post-workout

Stimulates tendon and connective tissue collagen synthesis when taken pre-workout. Critical for masters athletes with injury history.

Dose: 10–15g collagen + 50mg vitamin C

Reduces exercise-induced muscle damage and DOMS, improves sleep quality, and accelerates recovery between sessions.

Dose: 480mg — 1 capsule twice daily

Anti-catabolic compound that prevents muscle breakdown during high training loads and caloric deficits.

Dose: 1g three times daily

Converts to nitric oxide improving oxygen efficiency and time-to-exhaustion. One of the few pre-workout compounds with genuine peer-reviewed evidence.

Dose: 1 scoop in water — 90 min before key sessions

Stimulates Nerve Growth Factor (NGF) synthesis — the protein responsible for neuroplasticity and neuronal repair.

Dose: 2 capsules twice daily

Comprehensive methylation support. Directly lowers homocysteine — a neurotoxic and cardiovascular risk marker. Essential for MTHFR carriers.

Dose: 3 capsules daily with food

Provides choline for acetylcholine synthesis (memory and focus), plus uridine for membrane repair.

Dose: 250–500mg in the morning

The most potent antioxidant in nature — 6,000x stronger than vitamin C. Crosses the blood-brain barrier and eye retina.

Dose: 4–12mg daily with a fat-containing meal

Phytosome form with 4x better bioavailability. Comparable to metformin in clinical trials for blood glucose reduction and insulin sensitivity.

Dose: 550mg — 1 capsule twice daily with meals

Meriva phytosome form has 29x better absorption than standard curcumin. Reduces CRP, joint inflammation, and systemic inflammatory load.

Dose: 500mg twice daily with food

Ubiquinol is the active, reduced form — significantly better absorbed. Essential if on a statin, which depletes CoQ10 by up to 40%.

Dose: 100–200mg daily with a fat-containing meal

Punicalagins convert to urolithins (same pathway as Mitopure). Cardiovascular endothelial support and polyphenol antioxidant load.

Dose: 500mg daily with food

Bone density, immune function, cardiovascular health. Liquid absorbs faster.

Sleep quality, muscle function, 300+ enzymatic reactions. Most absorbable form.

Inflammation reduction, brain health, cardiovascular protection. 2g EPA/DHA daily.

Mitochondrial energy production. Ubiquinol form absorbs 8x better than ubiquinone.

The only clinically proven way to clear damaged mitochondria.

Clears zombie senescent cells. Fisetin + quercetin + theaflavin.

Senolytic. Crosses blood-brain barrier. Cognitive protection as we age.

NR + resveratrol + quercetin. NAD+ pathway support for cellular aging.

Nicotinamide riboside for NAD+ production. Energy, DNA repair, longevity.

Methylation support. MTHFR-friendly B vitamins. Cardiovascular and cognitive health.

Autophagy activator from wheat germ. Cell renewal, cardiovascular, cognitive.

Most powerful antioxidant studied. Skin, eye, cardiovascular, endurance protection.

Longvida-form crosses blood-brain barrier. Anti-inflammatory, neuroprotective.

Immune function, testosterone, wound healing. Gentlest on gut.

5g daily. Strength, power, muscle retention, brain health. Most researched supplement.

100% whey isolate, no fillers, no artificial sweeteners. Leucine-rich for MPS.

Supports Muscle Output and Endurance

Sustained release prevents tingling. Buffers lactic acid. Endurance + power output.

Cognitive performance, focus, brain energy. Stacks well with creatine.

NGF stimulation, neuroplasticity, cognitive edge. Fruiting body only.

Glucose disposal, metabolic health, mitochondrial function.

Reduces DOMS, improves sleep quality, lowers uric acid post-race.

3–5g before bed. Sleep depth, collagen synthesis, glutathione production.

Joint, tendon, skin collagen support. Take with vitamin C 30 min pre-workout.

Second dose at night. Deep sleep, muscle relaxation, nervous system recovery.

Muscle function, hydration, heart health. Depleted by endurance training.

Hydrogel technology. No GI distress at race intensity. 25g carbs per gel.

Pre-race and long training carb loading. 40g carbs, dual-source.

Electrolyte capsules matching sweat composition. Easy to dose on the bike.

Real fruit flavor, real electrolytes, no artificial anything. Daily training staple.