With so many people sharing their longevity stacks online – from Bryan Johnson to David Sinclair and Gary Brecka – it’s never been harder to know what’s worth paying attention to when it comes to choosing longevity molecules.
The real advantage isn’t in copying a stack; it’s in understanding which molecules are valuable and relevant for you.
Before adding anything new, it helps to get clear on what these molecules do – and which of them are even available here in Australia. Some longevity agents have broad, system-wide effects, while others depend on individual biological needs to be effective.
“A molecule that looks promising on paper only works if your system can benefit from it.”
– Mark Payne
That depends on your nutrient status, metabolic health, genetics, gut function, inflammation levels, the demands you’re placing on your body, as well as the environment you live and work in. This is why we start with testing – it removes the guesswork and helps identify what is most likely to create meaningful change for you.
It’s designed as a reference, not a prescription. Most people don’t need all, or even many, of these compounds. The aim is simply to clarify what’s relevant, what may be unnecessary, and what only has value in the appropriate context.
Use this as a way to sharpen your decisions or as a starting point for discussion with your practitioner. When you combine the right testing with a personalised plan, supplementation becomes targeted, effective and genuinely supportive of long-term health.
Before you consider longevity supplements
When considering adding a new supplement to your longevity routine, the factors that matter most are:
- Use data to determine what your body needs: Nutrient panels, methylation genetics, inflammatory markers, biological age testing, gut assessments, hormones and cardiometabolic data show what your system actually needs – rather than what’s popular or commonly recommended
- Prioritise quality and form: Practitioner-grade products differ from retail options in formulation, dosing and purity. Many nutrients only work effectively in specific molecular forms, and those details meaningfully influence outcomes
- Consider safety in context: Medications, underlying conditions, gut function, liver load and methylation capabilities all affect how a molecule is processed – and whether it’s likely to be helpful, neutral, or inappropriate for your physiology
- More is not better: Longevity isn’t improved by taking a large number of supplements, or high doses of a single supplement. It comes from selecting the few interventions that align with your goals, health status, and current biological demands
With that foundation in place, the next step is understanding what each molecule actually does – and which ones are realistically available here in Australia.
Longevity molecules
Below is an overview of the molecules people ask about most often when they’re exploring longevity stacks.
For each one, you’ll find a short explanation of what it does and whether it’s available in Australia. Some are easy to access, others require practitioner guidance, and a few aren’t approved here. This gives you a clear sense of what’s practical before considering whether any of these belong in your own stack.
1. Spermidine
What it does: Promotes autophagy, including mitophagy, to support the clearance of damaged mitochondria and healthy cellular renewal.
Available in Australia: No
Notes: Not TGA-approved. When supporting similar pathways, urolithin A is often used in clinic.
2. Nicotinamide Riboside (NR)
What it does: Supports NAD⁺ levels and mitochondrial energy metabolism.
Available in Australia: Yes
Notes: In clinic, NMN may be used in place of NR as it sits closer in the NAD+ synthesis pathway and may offer more consistent effects.
3. Calcium Alpha-Ketoglutarate (Ca-AKG)
What it does: Supports mitochondrial energy production and metabolic ageing pathways.
Available in Australia: Limited
Notes: Typically used in targeted metabolic or mitochondrial support protocols.
4. Fisetin
What it does: Senolytic flavonoid that helps reduce senescent cell burden.
Available in Australia: Yes
Notes: Naturally occurring in certain fruits; senolytic effects require supplemental dosing.
5. Extra Virgin Olive Oil Polyphenols
What it does: Provides antioxidant and vascular support via hydroxytyrosol and oleuropein.
Available in Australia: Yes
Notes: Benefits depend on high-polyphenol olive oil; extracts can be used when higher polyphenol intake is clinically indicated.
6. Taurine
What it does: Supports mitochondrial function, cardiovascular health and bile metabolism.
Available in Australia: Yes
Notes: Taurine supplementation should be discussed with a practitioner as it may not be suitable for some people with heart issues
7. Ubiquinol (CoQ10)
What it does: Enhances ATP production and supports cardiovascular and mitochondrial function.
Available in Australia: Yes
Notes: Practitioner formulations generally offer superior bioavailability. Ubiquinol is generally preferred over the ubiquinone form.
8. Magnesium Citrate
What it does: Supports neuromuscular relaxation, bowel motility and cellular energy production.
Available in Australia: Yes
Notes: Form selection matters – different magnesium types target different systems.
9. Astaxanthin
What it does: Potent antioxidant supporting skin, eye and mitochondrial health.
Available in Australia: Yes
Notes: Has also been shown to be helpful for muscle function, exercise recovery and brain health
10. Curcuminoids
What it does: Modulates inflammatory and oxidative pathways.
Available in Australia: Yes
Notes: Enhanced-absorption formulations are typically required for therapeutic benefit.
11. Glucoraphanin (Broccoli Seed Extract)
What it does: Activates NRF2 to support detoxification and antioxidant defence.
Available in Australia: Yes
12. Glycine
What it does: Supports sleep quality, collagen synthesis and detoxification.
Available in Australia: Yes
13. Allulose
What it does: Low-calorie sweetener with metabolic effects.
Available in Australia: No
Notes: Not approved as a food or supplement by FSANZ.
14. Selenium
What it does: Supports thyroid function, antioxidant enzymes and immune modulation.
Available in Australia: Yes
Notes: Testing is recommended due to a narrow therapeutic window.
15. Zinc (Bisglycinate)
What it does: Supports immune function, hormone metabolism and skin repair.
Available in Australia: Yes
Notes: Should always be taken after food to prevent nausea
16. Vitamin K2 MK-7
What it does: Supports arterial health and calcium regulation.
Available in Australia: Yes
Notes: Commonly combined with vitamin D for synergistic effects.
17. Vitamin K2 MK-4
What it does: Supports bone and cardiovascular health.
Available in Australia: Yes
18. Flaxseed
What it does: Provides ALA omega-3s and soluble fibre.
Available in Australia: Yes
Notes: Shouldn’t be considered a replacement for EPA and DHA due to common genetic variations that inhibit conversion
19. Creatine Monohydrate
What it does: Supports muscle strength, mitochondrial output and cognitive performance.
Available in Australia: Yes
Notes: Dosing to achieve specific effects is important, so speak with a practitioner
20. Oleic Acid
What it does: Supports cardiometabolic and anti-inflammatory pathways.
Available in Australia: Yes
Notes: Naturally occurring in olive oil; supplemental forms offer consistent dosing.
21. Glucosamine Sulfate
What it does: Supports joint health and cartilage integrity.
Available in Australia: Yes
22. L-Glutathione
What it does: Master antioxidant involved in detoxification, methylation, and immune regulation.
Available in Australia: Yes
Notes: Liposomal or reduced forms provide better absorption; practitioner guidance recommended for dosing.
23. N-Acetyl-Cysteine (NAC)
What it does: Glutathione precursor supporting detoxification and respiratory health.
Available in Australia: Yes
Notes: Can interact with some medications; use with practitioner guidance when used long term.
24. Lutein
What it does: Supports eye health and macular protection.
Available in Australia: Yes
25. Zeaxanthin
What it does: Antioxidant supporting eye and cognitive function.
Available in Australia: Yes
26. Lycopene
What it does: Antioxidant supporting cardiovascular and cellular health.
Available in Australia: Yes
27. L-Theanine
What it does: Supports stress regulation, calm focus and sleep.
Available in Australia: Yes
28. L-Lysine
What it does: Supports collagen synthesis, immune function and tissue repair.
Available in Australia: Yes
29. Lithium Orotate
What it does: Low-dose lithium used for neuroprotective claims.
Available in Australia: No
Notes: Not TGA-approved; higher risk profile compared to other nutrients.
30. Luteolin
What it does: Anti-inflammatory flavonoid supporting cognitive and immune pathways.
Available in Australia: Yes
31. Ginger
What it does: Supports digestion, circulation and inflammatory balance.
Available in Australia: Yes
Notes: Naturally occurring in food; supplemental extracts allow for therapeutic dosing.
32. Ashwagandha
What it does: Adaptogen supporting stress resilience, sleep and hormonal balance.
Available in Australia: Yes
Notes: May affect thyroid function and interact with medications; practitioner oversight recommended.
33. Rhodiola Rosea
What it does: Adaptogen supporting energy, cognitive function and stress tolerance.
Available in Australia: Yes
Notes: Can be stimulating for some individuals; best used with practitioner guidance.
34. Boron Glycinate
What it does: Supports bone health, hormone metabolism and cognitive function.
Available in Australia: Yes
35. Grape Seed Extract
What it does: Provides antioxidant and vascular support.
Available in Australia: Yes
36. Pomegranate Extract
What it does: Rich in polyphenols supporting cardiovascular and metabolic health.
Available in Australia: Yes
Notes: Contains precursors metabolised into urolithin A in the gut. Practitioner guidance is necessary as it can affect the gut microbiome.
37. Cocoa Flavanols
What it does: Supports vascular health, cognition and nitric oxide pathways.
Available in Australia: Yes
Notes: Naturally occurring in cocoa; therapeutic flavanol levels typically require concentrated extracts.
38. Cinnamon
What it does: Supports glucose metabolism and insulin sensitivity.
Available in Australia: Yes
Notes: Therapeutic effects rely on standardised extracts rather than culinary use.
39. MCT Oil
What it does: Supports ketone production and cognitive energy.
Available in Australia: Yes
40. Lactobacillus Acidophilus
What it does: Probiotic strain supporting gut, immune and metabolic health.
Available in Australia: Yes
41. Resistant Maltodextrin
What it does: Prebiotic fibre supporting gut microbial diversity and bowel regularity.
Available in Australia: Yes
42. Isomaltulose (Palatinose)
What it does: Low-GI carbohydrate supporting steady glucose and energy.
Available in Australia: Yes
43. Sunflower Lecithin
What it does: Provides phosphatidylcholine for liver, cognitive and cellular health.
Available in Australia: Yes
44. Collagen Peptides (Types I & III)
What it does: Supports skin, connective tissue, joint health and repair.
Available in Australia: Yes
45. Undenatured Collagen (Type II)
What it does: Supports joint comfort and cartilage health.
Available in Australia: Yes
46. Sodium Hyaluronate
What it does: Supports joint lubrication and skin hydration.
Available in Australia: Yes
47. Folate (Calcium L-5-MTHF)
What it does: Active folate supporting methylation, detoxification and neurological health.
Available in Australia: Yes
Notes: Testing is recommended, particularly when methylation or genetic factors are relevant.
48. Vitamin C
What it does: Antioxidant supporting immunity, collagen synthesis and stress resilience.
Available in Australia: Yes
Note: Some people may need to use a buffered form to prevent gastric upset
49. Vitamin E (d-alpha tocopherol)
What it does: Fat-soluble antioxidant supporting cellular protection.
Available in Australia: Yes
50. Vitamin D
What it does: Supports immune function, bone health, mood, metabolic regulation, and provides antioxidant activity that helps reduce lipid oxidation.
Available in Australia: Yes
Notes: Dosing should always be guided by serum testing.
51. Vitamin B12 (Methylcobalamin)
What it does: Supports neurological health, methylation and energy metabolism.
Available in Australia: Yes
Notes: Use should always be guided by blood levels.
52. Vitamin B6 (Pyridoxine)
What it does: Supports neurotransmitter production and hormone metabolism.
Available in Australia: Yes
Notes: Long-term high-dose use has been associated with sensory neuropathy; practitioner guidance and appropriate dosing are important.
53. Vitamin B5 (Pantothenic Acid)
What it does: Supports adrenal function and metabolic health.
Available in Australia: Yes
54. Vitamin B3 (Niacinamide)
What it does: Supports metabolic pathways, skin repair and cellular energy.
Available in Australia: Yes
Notes: Long-term use may affect liver function. Consult with a practitioner.
55. Vitamin B2 (Riboflavin)
What it does: Supports mitochondrial function and redox balance.
Available in Australia: Yes
56. Vitamin B1 (Thiamine)
What it does: Essential for carbohydrate metabolism and nervous system function.
Available in Australia: Yes
57. Vitamin B7 (Biotin)
What it does: Supports metabolic pathways and hair, skin and nail health.
Available in Australia: Yes
58. Vitamin K1
What it does: Supports blood clotting and bone metabolism.
Available in Australia: Yes
Notes: May not be suitable for some patients on anticoagulant therapy.
59. Calcium
What it does: Supports bone mineralisation and cellular signalling.
Available in Australia: Yes
Notes: Works best when balanced with magnesium, Vitamin D and Vitamin K2.
60. Pea Protein
What it does: Plant protein supporting muscle repair, metabolism and satiety.
Available in Australia: Yes
61. Hemp Protein
What it does: Provides protein, fibre and omega-3/6 fatty acids.
Available in Australia: Yes
62. Potassium Iodide
What it does: Supports thyroid hormone production and iodine status.
Available in Australia: Yes
Notes: Iodine levels should always be tested before supplementing; both deficiency and excess can impact thyroid function.
Which molecules matter most?
Not all longevity molecules carry the same weight. In practice, the most meaningful shifts tend to come from supporting the systems that drive long-term resilience – used when the right clinical markers indicate a need:
- NAD⁺ support – compounds that maintain cellular energy and repair pathways – used when testing shows low NAD⁺ status, mitochondrial strain or impaired energy metabolism.
- Senolytics – molecules that help clear dysfunctional “senescent” cells. Used when inflammation, accelerated ageing markers or specific clinical conditions suggest a high senescent burden
- Mitochondrial support – nutrients that enhance ATP production and mitochondrial efficiency. Used when fatigue, poor recovery, metabolic dysfunction or mitochondrial markers indicate impaired energy production
- Antioxidant and polyphenol support – compounds that buffer oxidative stress and support cellular defence. Used when oxidative stress markers are elevated or inflammatory load is high
- Adaptogens – Herbs that modulate stress responses and HPA-axis function. Used when chronic stress, sleep disruption or cortisol irregularities are present
- Gut and immune support – probiotics, prebiotics, postbiotics and targeted nutrients that improve digestive and immune function. Used when microbiome testing, immune markers or digestive symptoms indicate imbalance
Which molecules matter most varies from person to person, and is guided by what your underlying physiology shows.
The role of testing and practitioner guidance
Choosing the right supplements is far more effective when it’s based on a clear understanding of how your body is functioning. This is where testing becomes essential. It helps us identify:
- what you’re actually deficient in
- what you’re absorbing or failing to absorb
- how your genetics shape nutrient requirements
- where inflammation, methylation, mitochondrial or detox pathways need support
- which interventions are likely to create measurable change
A practitioner’s role is to interpret this information, understand how these systems interact, and determine where targeted supplementation will have the greatest impact. This turns supplementation from trial-and-error into a strategic, personalised stack that supports the outcomes you care about.
Questions to ask your practitioner before starting a new supplement
A supplement only adds value if it meets a genuine physiological need. These questions help ensure your plan is targeted, appropriate and effective:
- Do my test results show I actually need this?
- Is this the right form and dose for me?
- Could this interact with any medication or supplement I’m already taking?
- How will we know if it’s working?
- How long should I take it for?
- Are there risks if I take too much, or take it at the wrong time?
- Is the version available in Australia good quality, or is a practitioner-only option better?
These questions help clarify whether a supplement deserves a place in your plan, or whether it’s something to leave on the shelf.
Why precision matters
Used thoughtfully, supplementation can be a powerful tool for supporting longevity, performance and long-term health. When used without testing, it becomes guesswork – sometimes harmless, sometimes counterproductive.
Through a Supplement Stack Review, a functional medicine practitioner with deep expertise in supplementation and human physiology will evaluate what you’re taking, identify what’s truly beneficial, and build a targeted plan that supports your long-term health.
