What Top Longevity Experts Take Every Morning for Cellular Health
Reading Time 13-15 minutes
Imagine waking up with the cellular energy of someone twenty years younger. Sounds like science fiction? Well, the world's leading longevity researchers aren't just studying how to slow aging—they're experimenting on themselves every single morning with carefully selected supplements designed to optimize cellular health, boost energy production, and potentially extend their healthspan. And here's the surprising part: their morning routines are simpler than you'd think.
Dr. David Sinclair, the Harvard geneticist whose work on aging has captivated millions, doesn't reach for exotic compounds or expensive biohacks when he wakes up. Neither does Dr. Peter Attia, the physician whose longevity podcast has become required listening for anyone serious about extending their healthy years. Instead, these experts—along with Stanford neuroscientist Dr. Andrew Huberman and biochemist Dr. Rhonda Patrick—share a remarkably similar approach: a handful of science-backed supplements they take religiously before their morning coffee even cools.
What exactly are they taking? And more importantly, should you be taking them too? Let's dive into the morning supplement routines of the world's most respected longevity experts and separate the hype from the hard science.
The Cellular Health Crisis Happening Right Now Inside Your Body
Before we get into what these experts take, you need to understand what's happening inside your cells at this very moment. Think of your cells as tiny factories running nonstop, producing energy, repairing damage, and keeping you alive. The problem? Starting around age thirty, these factories begin to slow down. The machinery gets rusty, the quality control slips, and production plummets.
The culprit behind much of this decline is a molecule called NAD+ (nicotinamide adenine dinucleotide). You probably haven't heard of it, but your cells can't function without it. NAD+ powers hundreds of critical processes—from converting food into energy to repairing your DNA when it gets damaged. According to research published in npj Aging in January 2025, systemic NAD+ decline has been accepted as a key driving force of aging itself.
Here's the kicker: by middle age, your NAD+ levels have plummeted to roughly half of what they were in your youth. This dramatic drop impairs energy metabolism, DNA repair, and cellular resilience—processes fundamental to staying healthy as you age. Studies published in Clinical Bioenergetics demonstrate that while lifestyle practices like intermittent fasting and exercise help maintain NAD+, they don't appear sufficient to keep levels optimal as we get older.
That's where targeted supplementation comes in. And that's exactly why the world's top longevity experts have made certain supplements non-negotiable parts of their morning routines.
What David Sinclair Takes Every Morning
Dr. David Sinclair, the 55-year-old Harvard professor whose research focuses on the epigenetics of aging, has been transparent about his personal supplement protocol. His morning routine centers on boosting NAD+ levels and activating longevity pathways called sirtuins. Based on his most recent interviews and his bestselling book Lifespan, here's what he takes each morning, often mixed into yogurt for better absorption:
NMN (Nicotinamide Mononucleotide): 1 gram daily. This is Sinclair's cornerstone supplement. NMN is a direct precursor to NAD+, meaning your body converts it straight into the NAD+ your cells desperately need. Research published in Food Frontiers in 2025 confirms that NMN supplementation significantly increases NAD+ biosynthesis in humans. Recent clinical trials show amateur runners taking NMN experienced improved aerobic performance, while older adults demonstrated better muscle movement, walking speed, and grip strength.
Resveratrol: 1 gram daily. Found naturally in red wine and grapes, resveratrol activates sirtuins—particularly SIRT1 proteins that maintain cellular health. Sinclair takes it alongside NMN for potential synergistic effects. While some studies show mixed results on lifespan extension, research suggests benefits for heart health and metabolic function when combined with other longevity compounds.
Vitamin D: Daily dose unspecified. In his book, Sinclair mentions taking vitamin D regularly, though he hasn't disclosed his exact dosage. Vitamin D plays crucial roles in immune response, mood regulation, and bone strength. Research indicates it can extend lifespan in simple organisms and reduce the risk of age-related diseases including heart disease, type 2 diabetes, and Alzheimer's disease.
Recent additions to Sinclair's stack: As of 2025 updates, he's added fish oil (likely 2-3 grams of EPA/DHA based on statements from colleagues), L-taurine (an amino acid shown to prolong lifespan in mice by 10-12%), and alpha-lipoic acid (300 mg for mitochondrial support). He's also experimenting with rapamycin, a prescription medication that targets aging pathways, though he takes this under close medical supervision and cautions it's not for everyone.
Peter Attia's Evidence-Based Morning Protocol
Dr. Peter Attia, the Stanford-trained physician who literally wrote the book on longevity (Outlive: The Science and Art of Longevity), takes a more measured approach than some biohackers. His morning supplement routine reflects years of tracking his own biomarkers and adjusting based on blood work results. Here's what the 50-something doctor reaches for each morning:
Omega-3 fish oil: Consistent cornerstone. Between 2011 and now, one thing has remained constant in Attia's routine—high-dose omega-3 supplementation. He aims for approximately 2 grams of EPA and 1.5 grams of DHA daily. In his book, he states that unless patients eat substantial amounts of fatty fish, they almost always need EPA and DHA supplements. The evidence for omega-3s supporting brain health, cardiovascular function, and reducing inflammation is overwhelming.
Creatine: 5 grams daily. While most people associate creatine with bodybuilding, Attia's interested in broader implications for aging and cognitive function. Creatine helps regenerate ATP (your cells' energy currency) more quickly, improving high-intensity exercise performance and potentially supporting brain function. For someone who views exercise as the most powerful longevity intervention, anything that helps him train harder and recover better is valuable.
Magnesium: Three different forms totaling about 1 gram. Attia doesn't just pop a magnesium pill and move on. He takes magnesium oxide for gastrointestinal regularity, SlowMag (magnesium chloride) for general coverage and muscle cramp prevention, and magnesium L-threonate before bed because it crosses the blood-brain barrier to support cognitive function. This sophisticated approach reflects his attention to detail and personalization.
AG1 greens powder: Daily comprehensive nutrition. Attia has used Athletic Greens (AG1) for over twelve years. This greens powder contains 75 vitamins, minerals, and adaptogens. While he acknowledges it's expensive (starting at $79 monthly), he values the convenience and comprehensive nutrient profile. As a scientific adviser and investor to the company, he's confident about quality control.
Vitamin D: 400-600 mcg daily. Attia recommends maintaining blood levels in the ballpark of 40-60 ng/mL, which aligns with Endocrine Society recommendations. He emphasizes testing your levels first, as individual needs vary dramatically based on sun exposure, skin tone, and diet.
Andrew Huberman's Neuroscience-Optimized Morning Stack
Stanford neuroscientist Dr. Andrew Huberman approaches supplementation through the lens of optimizing brain function, hormone health, and performance. His morning routine, detailed across multiple podcast episodes, reflects cutting-edge neuroscience research. Here's what he takes each morning:
AG1 greens powder: Foundational nutrition. Like Attia, Huberman has relied on AG1 since 2012. He calls it "the simplest, most straightforward way" to get essential vitamins, minerals, and probiotics. He mixes it with water first thing in the morning, often before his delayed caffeine intake.
Omega-3 fish oil: 2-3 grams EPA daily. Huberman emphasizes not just taking "fish oil" but ensuring high EPA content specifically. He targets 2-3 grams of EPA per day, backed by research in JAMA Network Open showing EPA supplementation may reduce depression symptoms and support cognitive performance. "Most people get way too little EPA," he notes in interviews.
Vitamin D3: 5,000-10,000 IU. Huberman tracks his blood levels and adjusts seasonally, typically aiming for the higher end during winter months. He pairs it with vitamin K2 for optimal absorption and calcium metabolism, supporting immune health, bone strength, and hormone balance.
Creatine monohydrate: 5 grams daily. While known for bodybuilding benefits, Huberman takes creatine primarily for cognitive advantages—specifically its ability to modulate brain networks involved in focus and concentration. He mixes the powder into whatever he's drinking, timing it either morning or post-workout depending on when he remembers.
Testosterone support stack (cycled): Huberman takes Tongkat Ali (400 mg) and occasionally Fadogia Agrestis to support natural testosterone production. He cycles these herbs every few weeks to prevent tolerance. He also includes zinc (15 mg) and boron in small amounts, though he's careful to monitor for side effects and emphasizes talking to a doctor before trying these supplements.
What's notably absent from Huberman's morning routine? Despite the hype, he doesn't regularly take NMN or other NAD+ precursors, citing the need for better human data before committing to long-term use.
Rhonda Patrick's Research-Driven Approach
Dr. Rhonda Patrick, the biochemist behind FoundMyFitness, brings a uniquely rigorous approach to supplementation. Unlike influencers who chase trends, Patrick relies heavily on bloodwork and scientific literature. Her morning routine reflects this evidence-based philosophy:
Omega-3 fish oil: 2,000-2,400 mg EPA and DHA daily. This is arguably Patrick's most emphasized supplement. She aims to keep her omega-3 index above eight percent—a level linked with stronger heart and brain health, lower inflammation, and reduced cardiovascular disease risk. She often uses Metagenics EPA DHA 2400 for quality assurance.
Vitamin D3 with K2: 4,000-6,000 IU D3, 100 mcg K2 (MK-7). Patrick maintains her vitamin D levels between 40-60 ng/mL through a combination of supplementation and sun exposure. She's updated her dosage over time based on regular blood testing—at one point taking 6,000 IU, but later finding 4,000 IU plus sunshine kept her in optimal range. The K2 ensures proper calcium metabolism.
Creatine monohydrate: 5-20 grams daily. In 2025, Patrick has been talking extensively about creatine. On regular days, she takes around 5 grams, but on high-demand days—dealing with travel, poor sleep, or when she needs extra cognitive support—she increases to 15-20 grams. She exclusively uses Thorne's Creapure brand, which she calls "really clean" and the only brand she's found that reliably meets her contaminant standards.
Multivitamin: Pure Encapsulations ONE. While Patrick's goal is getting micronutrients from diet, she takes a multivitamin as "nutritional insurance" to avoid shortfalls if her diet doesn't provide 100% of her needs. She prioritizes brands with bioavailable forms of nutrients and third-party testing.
What she doesn't take: Notably absent from Patrick's routine is NMN supplementation. She paused it during pregnancy and breastfeeding and hasn't resumed, though she speaks positively about its potential. This highlights an important point—even experts who understand the science don't necessarily take everything that shows promise in research.
The Common Threads: What Every Expert Takes
When you analyze the morning routines of Sinclair, Attia, Huberman, and Patrick, certain supplements appear again and again. These represent the strongest scientific consensus among longevity experts:
Omega-3 fatty acids (EPA and DHA): Every single expert takes high-dose fish oil. The evidence supporting omega-3s for brain health, cardiovascular function, and inflammation reduction is simply overwhelming. Studies consistently show that people with higher omega-3 levels tend to have lower inflammation, better cognitive function, and reduced cardiovascular disease risk. This isn't controversial—it's foundational.
Vitamin D3: Universal among longevity experts. Despite its importance, over a third of U.S. adults are deficient. Growing research links low vitamin D levels to heart disease, type 2 diabetes, autoimmune disorders, and Alzheimer's disease. Supplementation effectively corrects deficiency in most cases, supporting immune function, bone health, mood, and potentially extending lifespan.
Magnesium: Whether it's Attia's three-form approach or Huberman's magnesium L-threonate for sleep and cognition, these experts recognize that most people don't get enough magnesium from diet alone. Magnesium supports muscle function, heart health, sleep quality, and cognitive performance. Different forms serve different purposes, which is why some experts use multiple types.
Creatine monohydrate: Once dismissed as just a bodybuilding supplement, creatine has earned its place in longevity protocols. Attia, Huberman, and Patrick all take it—not primarily for muscle building, but for cognitive benefits, energy production, and exercise performance that supports healthy aging. Decades of research confirm its safety and effectiveness.
The NAD+ Boosters: NMN and NR
Here's where things get interesting and a bit controversial. NMN (nicotinamide mononucleotide) and its cousin NR (nicotinamide riboside) have become some of the most hyped supplements in the longevity space, largely thanks to David Sinclair's advocacy. But not all experts are convinced—at least not yet.
Sinclair takes 1 gram of NMN daily and has reported feeling more energetic with improved blood markers. Huberman occasionally uses NMN or NR, typically 500 mg daily, though he's cautious about long-term use without more human data. Patrick has paused NMN entirely, though she acknowledges its promise. Attia doesn't take it at all, waiting for better research on long-term safety and efficacy in metabolically healthy people.
So what does the science actually say? Research published in Food Frontiers in 2025 confirms that both NMN and NR significantly increase NAD+ production in humans. The 2025 NAD World 3.0 hypothesis confirmed that mammalian cells can directly absorb NMN through a specific transporter, making it effective for boosting cellular NAD+ levels.
Recent human clinical trials show promising results: amateur runners experienced improved aerobic performance, older adults demonstrated better muscle strength and walking speed, and participants reported enhanced quality of life. Studies suggest NMN may improve arterial stiffness in healthy middle-aged adults and support metabolic health.
However—and this is crucial—most studies have been relatively short-term (weeks to months), and we don't yet have extensive long-term safety data in humans. The optimal dosage remains unclear, with studies using anywhere from 250 mg to 1,200 mg daily. Individual responses vary dramatically based on baseline NAD+ levels, which most people don't know without specialized testing.
"NAD+ levels can be increased by activating enzymes that stimulate synthesis, but the clinical significance of these changes—particularly whether supplementation translates to measurable improvements in health outcomes—remains poorly defined."
— Clinical Bioenergetics, 2025
What You Should Actually Take (And When to Start)
So after reviewing what the world's top longevity experts take every morning, what should you be doing? Here's a practical, evidence-based approach that won't overwhelm you or your wallet:
Start with the universals: If you're going to take anything, start with omega-3 fish oil (2-3 grams of combined EPA/DHA) and vitamin D3 (2,000-4,000 IU, adjusted based on blood testing). These two supplements have the strongest evidence, benefit nearly everyone, and are relatively inexpensive. Add magnesium (200-400 mg) if you struggle with sleep, muscle cramps, or don't eat many magnesium-rich foods.
Consider creatine monohydrate: If you exercise regularly or want to support cognitive function, adding 5 grams of creatine daily is well-supported by research and incredibly safe. This is especially valuable if you're over forty and want to maintain muscle mass and brain health.
Test before you invest: Like all these experts emphasize, get bloodwork done. Test your vitamin D levels, omega-3 index, and basic metabolic markers. This prevents you from wasting money on supplements you don't need and helps you identify actual deficiencies. Many of these experts spend more on testing than on supplements—that should tell you something.
Approach NAD+ boosters cautiously: If you're interested in NMN or NR, consider waiting until you're over forty when NAD+ decline becomes more significant. Start conservatively with 250-500 mg and monitor how you feel. Better yet, get baseline NAD+ testing if available. These supplements are expensive, and we're still learning about optimal use in humans.
Prioritize lifestyle first: Every single expert interviewed for this article emphasizes that supplements are just that—supplemental. They work best when layered on top of proper sleep, regular exercise, stress management, and a nutrient-dense diet. Huberman calls supplements "optional" while lifestyle factors are "foundational." Don't fall into the trap of thinking you can supplement your way out of poor habits.
Quality matters tremendously: All these experts are meticulous about supplement quality, choosing brands with third-party testing, pharmaceutical-grade purity, and transparent sourcing. Patrick specifically mentions avoiding brands with heavy metal contamination warnings. Attia and Huberman partner with companies that provide extensive quality documentation. The cheapest option on Amazon probably isn't your best bet.
The Bottom Line on Morning Supplements for Longevity
Look, I'll be straight with you—the world of longevity supplements can feel overwhelming. You've got Harvard professors taking a dozen pills every morning, biohackers promoting expensive stacks with questionable evidence, and conflicting advice everywhere you turn. But when you cut through the noise and focus on what the most credible experts actually do, a surprisingly simple pattern emerges.
The foundational supplements—omega-3s, vitamin D, magnesium, and creatine—aren't sexy or new. They've been studied for decades, they're relatively cheap, and they work for most people. The more experimental compounds like NMN show genuine promise, but the experts themselves disagree on whether the current evidence justifies their use, especially for younger, healthy individuals.
What's most striking about these longevity experts isn't the specific supplements they take—it's their approach. They test religiously. They adjust based on data, not hype. They prioritize lifestyle factors over pills. They're willing to wait for better evidence before jumping on trends. And they're brutally honest about what we don't yet know.
If you take away one thing from their morning routines, it should be this: longevity isn't about finding a magic supplement that reverses aging overnight. It's about consistent, evidence-based choices compounded over decades. The supplements these experts take each morning support that long game—they're tools to optimize cellular health, fill nutritional gaps, and potentially slow age-related decline.
So should you copy their routines exactly? Probably not. Your genetics, lifestyle, age, health status, and budget are different. But should you consider adding a few well-researched supplements to support your cellular health as you age? The world's leading longevity experts would probably say yes—as long as you test first, start conservatively, prioritize quality, and remember that supplements are just one piece of a much bigger puzzle.
Your cells are aging right now, whether you think about it or not. The question is: what are you going to do about it?
Frequently Asked Questions
What supplements do longevity experts take every morning?
Top longevity experts like Dr. David Sinclair, Dr. Peter Attia, Dr. Andrew Huberman, and Dr. Rhonda Patrick consistently take omega-3 fish oil (2-3 grams EPA/DHA), vitamin D3 (2,000-6,000 IU), and magnesium. Many also take creatine monohydrate (5 grams) for cognitive and physical benefits. Dr. Sinclair additionally takes NMN (1 gram) and resveratrol (1 gram) to boost NAD+ levels and activate longevity pathways.
What is NMN and should I take it?
NMN (nicotinamide mononucleotide) is a precursor to NAD+, a crucial molecule that declines with age. Research published in 2025 shows NMN can boost NAD+ levels, improve aerobic performance, enhance muscle strength in older adults, and support metabolic health. However, long-term safety data is limited. Most experts recommend waiting until age 40+ when NAD+ decline becomes significant, starting with 250-500 mg daily, and ideally testing baseline NAD+ levels first.
How much omega-3 should I take for longevity?
Longevity experts consistently recommend 2-3 grams of combined EPA and DHA daily from high-quality fish oil. Dr. Rhonda Patrick aims for an omega-3 index above 8%, while Dr. Andrew Huberman specifically emphasizes getting at least 2 grams of EPA. The evidence supporting omega-3s for brain health, cardiovascular function, and reduced inflammation is overwhelming, making this one of the most universally recommended supplements.
What's the difference between NMN and NR?
Both NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) are NAD+ precursors that boost cellular NAD+ levels. NMN is the final precursor before NAD+ and can be directly transported into cells via the Slc12a8 transporter. NR must first be converted to NMN inside cells. Research shows both effectively raise NAD+ levels, though some studies suggest NMN may be more efficient. Both show similar benefits for cellular health and aging.
Do I need to take creatine if I don't work out?
Yes, creatine offers benefits beyond muscle building. Longevity experts like Dr. Andrew Huberman and Dr. Rhonda Patrick take creatine primarily for cognitive benefits—it helps modulate brain networks involved in focus and concentration, supports cellular energy production, and may protect against age-related cognitive decline. The standard dose is 5 grams daily of creatine monohydrate, with decades of research confirming its safety.
How much vitamin D do longevity experts take?
Dosages vary based on individual blood testing, but longevity experts typically take 2,000-6,000 IU of vitamin D3 daily. Dr. Peter Attia recommends maintaining blood levels between 40-60 ng/mL. Dr. Andrew Huberman takes 5,000-10,000 IU, adjusting seasonally. Dr. Rhonda Patrick takes 4,000-6,000 IU paired with 100 mcg of vitamin K2 (MK-7 form). All emphasize testing your levels first, as individual needs vary dramatically based on sun exposure, skin tone, and diet.
What is the best form of magnesium to take?
Different forms serve different purposes. Dr. Peter Attia takes three types: magnesium oxide for digestive regularity, magnesium chloride (SlowMag) for general coverage and muscle function, and magnesium L-threonate for brain health and sleep. Dr. Andrew Huberman takes magnesium L-threonate specifically because it crosses the blood-brain barrier to support cognitive function. For most people, magnesium glycinate or a blend offers good absorption and minimal digestive upset.
Is AG1 (Athletic Greens) worth the cost?
Both Dr. Peter Attia and Dr. Andrew Huberman use AG1 daily and consider it worthwhile despite the cost ($79+ monthly). It contains 75 vitamins, minerals, and adaptogens in one serving. Huberman has used it since 2012 and calls it the simplest way to get essential nutrients. However, Dr. Rhonda Patrick doesn't take it, preferring individual supplements with third-party testing. A quality multivitamin plus whole foods may be more economical for most people.
When should I start taking longevity supplements?
Basic supplements like omega-3s and vitamin D benefit people of all ages if deficient. For NAD+ boosters like NMN, most experts suggest waiting until age 40+ when natural decline becomes more significant. Start by getting blood work to identify actual deficiencies rather than guessing. Prioritize lifestyle factors first—proper sleep, regular exercise, stress management, and nutrient-dense diet. Supplements work best when layered on top of solid foundational habits.
What supplements should I avoid according to longevity experts?
Dr. Peter Attia doesn't take metformin prophylactically despite its popularity, believing it might blunt beneficial exercise adaptations in healthy people. He also avoids NMN/NR until better human data emerges. Experts universally avoid low-quality supplements with fillers, artificial colors, or heavy metal contamination. Dr. Rhonda Patrick stopped taking moringa powder citing concerns about lead levels in green powders generally. Quality and third-party testing are non-negotiable for these experts.
Legal Disclaimer: The information provided in this article by The Healthful Habit is for educational and informational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or another qualified healthcare professional before starting any new diet, supplementation, or exercise program, especially if you have a preexisting medical condition. The author and The Healthful Habit website do not assume responsibility for any actions taken based on the information presented in this blog. Individual results may vary, and what works for one person may not work for another.
Affiliate Disclosure: Some of our articles contains affiliate links to Amazon.com. If you purchase through these links, we may receive a small commission at no additional cost to you. All products recommended have been carefully selected based on:
- ✓ Third-party testing and certifications
- ✓ Independent lab verification
- ✓ Feedback from thousands of end users
- ✓ Recommendations from healthcare professionals
- ✓ Scientific research and clinical studies
