Mark Hyman, M.D.’s
Essential Longevity Support
Protocol overview
Last updated: May 13, 2025
10 Nutrients
Nicotinamide Mononucleotide
900mg
Nicotinamide mononucleotide (NMN) is a precursor to NAD+, a coenzyme involved in key cellular functions like energy production, DNA repair, and mitochondrial health. By replenishing NAD+ levels, NMN may support energy metabolism, mitochondrial function, and assist in managing age-related cellular changes. [1]
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Log in or sign upTurmeric Curcumin
600mg
Curcumin, turmeric's active compound, supports brain health by reducing inflammation through NF-κB inhibition and enhancing antioxidant defenses via Nrf2 activation. It may also boost cognitive function by increasing brain-derived neurotrophic factor (BDNF), essential for neuroplasticity and overall mental performance. [2]
Urolithin A
250mg
Urolithin A is a compound produced from polyphenols found in pomegranates and other fruits. It has been studied for its role in promoting mitophagy, the process by which damaged mitochondria are cleared, which may help support mitochondrial function and reduce oxidative stress, both of which are associated with aging. [3]
Ubiquinol
200mg
Ubiquinol, the reduced form of CoQ10, supports mitochondrial energy production and may help mitigate oxidative stress associated with aging. It plays a role in cardiovascular health and exercise stamina. As aging reduces the body's ability to convert ubiquinone to ubiquinol, supplementation may support mitochondrial function. [4]
Quercetin
500mg
Quercetin, a flavonoid found in fruits and vegetables, acts as an antioxidant by neutralizing free radicals and reducing oxidative stress. It may also support immune function and help regulate inflammatory responses, potentially contributing to overall cellular health and homeostasis as part of healthy aging. [5]
Fisetin
100mg
Fisetin, a flavonoid in fruits like strawberries and apples, may reduce oxidative stress and aid in clearing senescent cells linked to aging. This supports cellular health and function, potentially contributing to healthier aging and resilience against age-related conditions. [6]
Resveratrol
100mg
Resveratrol, found in foods like red wine, supports healthy inflammation and vascular function. It activates sirtuins, enzymes regulating metabolism and mitochondrial biogenesis, potentially enhancing mitochondrial efficiency and cellular energy production, contributing to overall cellular health. [7]
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Warnings
Avoid taking with anticoagulants, high-dose antioxidants, or medications affecting liver enzymes without consulting a healthcare provider, as these combinations may impact effectiveness or increase side effects.
Pregnant or breastfeeding individuals, those with known allergies to any components of this protocol, or individuals with bleeding disorders or taking prescription blood-thinning medications should consult a healthcare provider before use.
Lifestyle Improvements
To support longevity and overall health, focusing on a nutrient-dense diet and balanced lifestyle is key. Start by increasing the intake of high-quality foods, particularly those that promote cellular detoxification and reduce inflammation. Cruciferous vegetables like broccoli and kale activate detox pathways, helping your body naturally cleanse. Pair these with extra virgin olive oil, rich in healthy fats and anti-inflammatory properties, which help reduce chronic inflammation.
Nuts are another excellent addition. They provide healthy fats, protein, and fiber, supporting heart health, promoting satiety, and maintaining stable blood sugar levels. Berries, packed with antioxidants, help protect the body from oxidative stress and support cellular repair systems. Additionally, sipping on green tea, rich in catechins, can enhance metabolism while reducing inflammation.
Equally important is reducing the intake of ultra-processed foods, especially refined sugars and carbohydrates, which contribute to chronic inflammation, insulin resistance, and other age-related health issues. By avoiding these and opting for whole, nutrient-rich foods, you provide your body with the tools it needs to age gracefully.
Restorative sleep plays a crucial role in this process. Aim for high-quality sleep each night to support cellular repair and cognitive function. Regular exercise should complement this, particularly activities that improve cardiovascular health and muscle mass, such as high-intensity interval training (HIIT) and strength training. VO2 max and sprints, in particular, can help improve heart and lung function, while building and maintaining muscle mass is vital for metabolism and mobility as we age.
Finally, surrounding yourself with a supportive community is vital for emotional well-being. Strong social bonds have been linked to reduced stress and healthier aging. By prioritizing quality nutrition, physical activity, restorative rest, and meaningful relationships, you can significantly improve your chances of living a long high quality life.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.
While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.
- Okabe, K., Yaku, K., Uchida, Y., Fukamizu, Y., Sato, T., Sakurai, T., Tobe, K., & Nakagawa, T. (2022). Oral administration of nicotinamide mononucleotide is safe and efficiently increases blood nicotinamide adenine dinucleotide levels in healthy subjects. Frontiers in Nutrition, 9, 868640. https://doi.org/10.3389/fnut.2022.868640
- Naaz, A., Zhang, Y., Faidzinn, N. A., Yogasundaram, S., Dorajoo, R., & Alfatah, M. (2024). Curcumin inhibits TORC1 and prolongs the lifespan of cells with mitochondrial dysfunction. Cells, 13(17), 1470. https://doi.org/10.3390/cells13171470
- Kothe, B., Klein, S., & Petrosky, S. N. (2023). Urolithin A as a potential agent for prevention of age-related disease: A scoping review. Cureus, 15(7), e42550. https://doi.org/10.7759/cureus.42550
- Sabbatinelli, J., Orlando, P., Galeazzi, R., Silvestri, S., Cirilli, I., Marcheggiani, F., Dludla, P. V., Giuliani, A., Bonfigli, A. R., Mazzanti, L., Olivieri, F., Antonicelli, R., & Tiano, L. (2020). Ubiquinol ameliorates endothelial dysfunction in subjects with mild-to-moderate dyslipidemia: A randomized clinical trial. Nutrients, 12(4), 1098. https://doi.org/10.3390/nu12041098
- Aghababaei, F., & Hadidi, M. (2023). Recent advances in potential health benefits of quercetin. Pharmaceuticals (Basel), 16(7), 1020. https://doi.org/10.3390/ph16071020
- Yousefzadeh, M. J., Zhu, Y., McGowan, S. J., Angelini, L., Fuhrmann-Stroissnigg, H., Xu, M., et al. (2018). Fisetin is a senotherapeutic that extends health and lifespan. Aging Cell, 36, 18–28. https://pubmed.ncbi.nlm.nih.gov/30279143/
- Yadegar, S., Mohammadi, F., Yadegar, A., Mohammadi Naeini, A., Ayati, A., Milan, N., Tayebi, A., Seyedi, S. A., Nabipoorashrafi, S. A., Rabizadeh, S., Esteghamati, A., & Nakhjavani, M. (2024). Effects and safety of resveratrol supplementation in older adults: A comprehensive systematic review. Phytotherapy Research, 38(5), 2448–2461. https://doi.org/10.1002/ptr.8171
- Huang, L., Kim, M.-Y., & Cho, J. Y. (2023). Immunopharmacological activities of luteolin in chronic diseases. International Journal of Molecular Sciences, 24(3), 2136. https://doi.org/10.3390/ijms24032136 Luo, Y., Shang, P., & Li, D. (2017). Luteolin: A flavonoid that has multiple cardio-protective effects and its molecular mechanisms. Frontiers in Pharmacology, 8, 692. https://doi.org/10.3389/fphar.2017.00692
- Liu, H., Xu, Q., Wufuer, H., Li, Z., Sun, R., Jiang, Z., Dou, X., Fu, Q., Campisi, J., & Sun, Y. (2023). Rutin is a potent senomorphic agent to target senescent cells and can improve chemotherapeutic efficacy. Aging Cell. https://doi.org/10.1111/acel.13921 Li, S., Li, J., Pan, R., Cheng, J., Cui, Q., Chen, J., & Yuan, Z. (2021). Sodium rutin extends lifespan and health span in mice, including positive impacts on liver health. British Journal of Pharmacology, 178(5), 1117–1129. https://doi.org/10.1111/bph.15410
- Sekikawa, T., Kizawa, Y., Li, Y., & Takara, T. (2020). Cognitive function improvement with astaxanthin and tocotrienol intake: A randomized, double-blind, placebo-controlled study. Journal of Clinical Biochemistry and Nutrition, 67(3), 307–316. https://doi.org/10.3164/jcbn.19-116