Foundational Health

Foundational Health is the part of your protocol that runs every day, under everything else. Before NMN, before resveratrol, before senolytics or epigenetic compounds, the body needs the basics it cannot make in adequate amounts on its own: the fat-soluble vitamins, the minerals modern diets under-deliver, the sulfur amino acids, the omega-3s, the structural proteins. Get those right and every advanced longevity compound you layer on top works harder. Skip them and you are stacking sophistication on a shaky base.

This collection groups the daily essentials we recommend to everyone — independent of age, goal, or whether you are brand-new to supplementation or three years into a Sinclair-style stack. If you are not sure where to start, start here.

The 30-second answer

• Foundational Health is the floor every other True Health Protocol stack sits on. NMN, NAD+, senolytics, mitophagy activators all assume the basics are in.
• The "daily seven" are Vitamin D3+K2, Magnesium glycinate, Omega-3 (EPA/DHA), Multi Collagen, Vitamin C, Taurine, and Creatine — picked for largest effect size × highest population-level deficiency rate.
• Start the daily seven first, run them for 30 days, then layer NAD+, senolytics, or mitochondrial compounds on top. This is the order Sinclair, Attia, and most clinical longevity protocols use, and the one our customers report the cleanest results from.
• Most people are missing 3 of the 7 when they show us their current stack — usually D3+K2, magnesium glycinate, and either creatine or taurine — and overinvesting in exotic compounds. That is exactly backwards.
• Form matters as much as molecule. Magnesium glycinate over oxide. K2 as MK-7 over MK-4. Multi-form collagen over bovine-only. Phospholipid-encapsulated Vitamin C over plain ascorbic. Methylated B-vitamins where the methylation cycle is involved.
• Past 40, foundational is non-negotiable. Every nutrient on this list has steeper deficiency rates and steeper consequences past 40. The cost of skipping foundational and starting with NMN is that NMN does not work as well as it should, and you blame the molecule.

Why "foundational" comes before "advanced"

Cellular biology runs on a hierarchy. Energy production needs a working membrane. Membranes need adequate phospholipid omega-3s. Repair needs adequate amino acids — glycine, NAC, taurine, methionine cycle inputs. Methylation cycles run on B-vitamins, magnesium, and methyl donors. DNA repair, sirtuin activation, autophagy, mitophagy — none of these run faster than their slowest cofactor.

This is the practical implication of the López-Otín "Hallmarks of Aging" framework (López-Otín 2013 Cell; updated 2023): every advanced longevity intervention — NAD+ restoration, senolytic clearance, autophagy upregulation, epigenetic clock modulation — sits downstream of metabolic and structural inputs that are themselves nutrient-dependent. Drop the inputs and the levers move less.

Concretely:

• NMN raises NAD+ — but NAD+ consumption requires methyl groups. Methylated nicotinamide drains the SAM pool unless TMG, choline, or B12 + folate keep it filled (Schmeisser 2013 Nat Chem Biol; Liu 2018). Foundational TMG and methylated B12 turn an NMN protocol from "expensive urine" into measurable NAD+ rise.
• Senolytics need a glutathione system to clean up the apoptotic debris they create. Run a Fisetin pulse on a population already low in NAC + glycine and the GlyNAC system is starved at exactly the moment it is needed (Kumar 2022 Nutrients).
• Resveratrol activates SIRT1 — but SIRT1 is an NAD+-dependent deacetylase. Without adequate NAD+ substrate, SIRT1 activation is theoretical (Howitz 2003 Nature; Hubbard 2013 Science).
• CoQ10, PQQ, urolithin-A all act on mitochondria — but mitochondrial membranes are built from omega-3 phospholipids and stabilized by Vitamin E. A statin patient on CoQ10 with a low omega-3 index is patching a leaking system (Mortensen 2015 JACC).
• Collagen synthesis is Vitamin-C-dependent. Proline and lysine hydroxylation requires ascorbate as a cofactor for prolyl-4-hydroxylase and lysyl hydroxylase (Pullar 2017 Nutrients). Marine collagen with no Vitamin C is hydroxylation-rate-limited.

The takeaway: foundational nutrients are the cofactors and substrate pools the entire longevity stack draws on. They are the cheapest, most-evidenced, and most-deficient links in the chain.

The Daily Seven — at a glance

The Daily Seven — in depth

1. Vitamin D3 + K2 MK-7 — the gene regulator

Vitamin D is technically a hormone, not a vitamin. Its receptor (VDR) sits in the nucleus and modulates expression of more than 200 genes touching bone metabolism, innate and adaptive immunity, mood, cardiovascular calcification, and even cancer cell-cycle regulation (Holick 2007 NEJM; Bouillon 2019 Endocr Rev). The reason it underpins every longevity protocol: low 25(OH)D status doubles or triples the relative risk on most aging endpoints simultaneously — bone density, cardiovascular events, infectious mortality, autoimmune incidence.

Why pair with K2 MK-7? Vitamin D mobilizes calcium from gut into blood. Without adequate K2 (specifically the long-half-life menaquinone-7 form), that calcium ends up in soft tissue — arterial walls, kidneys — instead of bone. K2 MK-7 carboxylates osteocalcin (which deposits calcium in bone matrix) and matrix Gla protein (which actively prevents arterial calcification). The Rotterdam Study (Geleijnse 2004 J Nutr) showed dietary K2 intake inversely associated with both arterial calcification and all-cause mortality.

Dose anchor: 5,000 IU D3 daily moves most adults into the 40–60 ng/mL 25(OH)D range that the Endocrine Society and most longevity clinicians (Attia, Hyman, Sinclair) consider optimal. 100mcg K2 MK-7 is the dose that crosses the threshold for full osteocalcin carboxylation in healthy adults (Theuwissen 2014 Br J Nutr). Take with the largest fat-containing meal of the day for absorption — D3 and K2 are both fat-soluble.

2. Magnesium glycinate — the methylation and sleep cofactor

Magnesium is a required cofactor for more than 300 enzymatic reactions, including every step that produces, recycles, or methylates ATP, SAM-e, and NAD+. The methylation cycle that buffers NMN, TMG, B12, and folate use cannot run without it. Yet roughly half of US adults are below the RDA, and a substantial fraction below the EAR — meaning they are metabolically magnesium-deficient even without symptoms (DiNicolantonio 2018 Open Heart).

Why glycinate? Magnesium oxide is roughly 4% bioavailable and laxative. Citrate is better but still gut-active. Glycinate (TRAACS bisglycinate) is bound to two glycine molecules — the same calming amino acid that GlyNAC uses for glutathione synthesis. The glycine is itself useful, and the bisglycinate complex absorbs cleanly in the small intestine without GI distress (Schuette 1994).

Dose + timing anchor: 400mg elemental magnesium glycinate, in the evening, 60–90 minutes before bed. The evening dose supports slow-wave sleep architecture and parasympathetic recovery (Abbasi 2012 J Res Med Sci). If you run an NMN, NAD+ direct, or NR protocol, magnesium glycinate is the unsung partner — methylation demand rises immediately when you push NAD+ substrates into the cell.

3. Omega-3 (EPA + DHA) — the membrane and inflammation lever

Every cell membrane in your body is partly built from polyunsaturated fatty acids. The composition of that membrane — the ratio of omega-6 to omega-3 — modulates membrane fluidity, receptor signaling, mitochondrial efficiency, and the eicosanoid economy that drives inflammation. The "Omega-3 Index" — the percentage of EPA + DHA in red blood cell membranes — is one of the most robust biomarkers in cardiovascular epidemiology (Harris 2018 J Clin Lipidol).

What the trials show. EPA-heavy formulations at clinical doses (~2g/day) reduced major adverse cardiovascular events by ~25% in REDUCE-IT (Bhatt 2019 NEJM) and by smaller but consistent margins in JELIS (Yokoyama 2007 Lancet). DHA is the dominant brain phospholipid; higher DHA status is associated with larger hippocampal volume in aging (Pottala 2014 Neurology) and slower decline on standardized cognitive batteries (Witte 2014 J Neurosci).

Form + freshness matter. Oxidation is the silent killer of fish oil — a rancid bottle delivers peroxides instead of EPA/DHA, and the literature on industrial fish oil quality (Albert 2015 Sci Rep) showed that a meaningful fraction of off-shelf product exceeds the IFOS oxidation cap. Look for a Total Oxidation (TOTOX) value below 26, third-party certification (IFOS, GOED), and a clear EPA/DHA breakdown on the label — not a generic "fish oil 1000mg" number that would let a manufacturer hide a 200mg EPA+DHA payload behind 800mg of low-grade oil.

Dose anchor: 2,000mg of combined EPA + DHA daily. Take with a fat-containing meal.

4. Multi Collagen (Types I, II, III, V, X) — the structural scaffold

Collagen is roughly a third of the protein in your body and the structural scaffolding for skin, joints, gut lining, bone matrix, vascular adventitia, and tendon. After about age 25, endogenous collagen synthesis declines roughly 1% per year (Reilly 2021 Adv Wound Care); past 40 the curve steepens, especially in postmenopausal women (Brincat 1987 BMJ) where estrogen-supported collagen turnover drops sharply.

Why "multi"? Single-source bovine collagen is overwhelmingly Type I and III. Marine collagen is mostly Type I. But the body uses Type II in cartilage, Type V in basement membrane (the foundational scaffolding under skin and blood vessels), Type X in joint cartilage growth zones. A multi-collagen blend (I, II, III, V, X) sourced from bovine, marine, chicken, and eggshell provides the full structural toolkit. The Proksch 2014 trials in Skin Pharmacology and Physiology (n=69 + n=114) showed measurable elasticity, dermal density, and wrinkle-volume improvements at 2.5–5g/day with hydrolyzed collagen peptides — the exact daily dose range we recommend.

Dose + pairing anchor: 3–5g daily, with Vitamin C (the cofactor for prolyl-4-hydroxylase and lysyl hydroxylase, the enzymes that hydroxylate proline and lysine into hydroxyproline and hydroxylysine — the residues that give collagen its triple-helix tensile strength). Without Vitamin C, the synthesis is rate-limited. The Shaw 2017 Am J Clin Nutr trial showed a 2× increase in collagen synthesis when 15g gelatin was paired with 50mg Vitamin C and ingested 60 minutes pre-exercise — a tight, mechanism-aligned protocol.

If you prefer a clean-label powder format for stirring into coffee or smoothies, see Multi Collagen Peptides Powder (1lb tub); for a marine-only single-type Type I, see Marine Collagen Peptides 5,000mg.

5. Vitamin C — the connective tissue and antioxidant cofactor

Vitamin C is required as an electron donor for two classes of enzymes that build connective tissue (the prolyl and lysyl hydroxylases), for dopamine β-hydroxylase that builds catecholamines, and for the iron-dependent dioxygenases including the TET DNA demethylases. It also functions as the primary aqueous-phase antioxidant and recycles oxidized vitamin E and glutathione back to their active reduced forms (Pullar 2017 Nutrients; Carr 2020 Nutrients).

The bioavailability problem. Plain ascorbic acid saturates the SVCT1 transporter at roughly 200mg per dose; doses past that mostly end up in the urinary tract. Liposomal phospholipid encapsulation bypasses the transporter ceiling and lifts plasma C concentrations roughly 2× over an equivalent plain-ascorbate dose (Davis 2016 Nutr Metab Insights).

Dose anchor: 1,000mg liposomal Vitamin C daily, ideally split into a morning dose with the collagen peptide stack and an afternoon top-up. If you want a fully encapsulated multi-system antioxidant lever, see Liposomal Vitamin C 1,000mg.

6. Taurine — the new biological-age marker

Taurine is a sulfur amino acid that for years was assumed to be entirely non-essential for adult humans because we synthesize a small amount endogenously. The 2023 Singh et al. paper in Science ("Taurine deficiency as a driver of aging") changed that. Across mice, monkeys, and humans, serum taurine concentrations dropped roughly 80% between young adulthood and old age. Taurine supplementation in middle-aged mice extended median lifespan by ~12% in females and ~10% in males, with measurable improvements in muscle mass, bone density, and frailty markers.

Mechanism — what taurine actually does. Taurine stabilizes mitochondrial membranes, modulates calcium handling in cardiomyocytes, conjugates bile acids, supports retinal photoreceptor function, and acts as an inhibitory neurotransmitter (taurine and glycine are the brain's two main slow-wave inhibitory amino acids). Its role in cardiovascular epidemiology is well established — Yamori 2010 J Biomed Sci showed inverse associations between dietary taurine and ischemic heart disease across multinational populations (the WHO-CARDIAC study).

Dose anchor: 1,000–2,000mg daily of L-taurine free-form. Most clinical trials anchor on 1,500mg/day for cardiovascular endpoints and 3,000mg/day for short-term performance work. We anchor on 1,000mg as a daily floor with room to push to 2,000mg if you are already running a sodium-restricted, low-meat diet.

7. Creatine monohydrate — the most-evidenced ergogenic ever published

Creatine has more high-quality randomized clinical trials than any other supplement in the entire ergogenic literature, full stop. The Kreider 2017 J Int Soc Sports Nutr position stand and the Forbes 2022 Nutrients review covered roughly 700 clinical trials between them. The most consistent effect: ~5–10% increase in muscle strength, ~1–2 kg increase in fat-free mass over 8 weeks at 3–5g/day. Beyond performance, creatine has accumulated a serious cognitive-and-aging literature: Rae 2003 Proc Biol Sci on working memory in vegetarians, Avgerinos 2018 Exp Gerontol meta-analysis on cognition in older adults, Pinto 2016 J Cachexia Sarcopenia Muscle on sarcopenia.

Why brain creatine matters. The brain is a metabolically expensive organ — roughly 20% of resting energy expenditure for 2% of body weight. Creatine buffers ATP turnover by phosphorylating ADP back to ATP via creatine kinase. Brain creatine pools are slower to saturate than muscle creatine pools (Solis 2017 J Cachexia Sarcopenia Muscle); studies suggest 3–5g/day for 4 weeks gets brain creatine to a plateau, and that plateau correlates with measurable improvements on working-memory and processing-speed tasks, especially under stress (sleep deprivation, hypoxia).

Dose anchor: 3–5g of micronized creatine monohydrate daily. No loading phase needed. Take any time of day; consistency matters more than timing. The micronized form (Creapure-grade) dissolves faster and is gentler on the GI than older creatine preparations.

The next layer: recovery, antioxidant defense, methylation

Once the daily seven are in, a small set of secondary foundations sharpens the picture for anyone past 30 — these are the cofactors and substrate pools that make advanced longevity stacks (NAD+ precursors, senolytic pulses, mitophagy activators) actually move the dial.

GlyNAC — N-acetyl cysteine + glycine

Glutathione (GSH) is the body's master endogenous antioxidant, present at millimolar concentrations inside every cell. Its synthesis is rate-limited by two amino acid precursors: cysteine (which we deliver as the N-acetylated, more-bioavailable NAC form) and glycine. The Sekhar group's 2021 Antioxidants trial and the 2022 GlyNAC Nutrients follow-up showed that older adults supplemented with 100mg/kg NAC + 100mg/kg glycine daily had glutathione levels restored to young-adult range, plus measurable improvements in mitochondrial function, insulin sensitivity, cognitive testing scores, gait speed, and grip strength. This is the "GlyNAC stack" referenced across longevity protocols.

For most adults, that translates to NAC 600mg + Glycine 1,500mg daily. The NAC is also the backstop for any senolytic pulse — the apoptotic cellular debris that fisetin and quercetin generate uses glutathione for clearance. If you also want a direct, pre-formed glutathione lever (especially for skin brightening or liver detox loads), see Glutathione 500mg (reduced GSH, enteric-coated).

Alpha-lipoic acid — the universal antioxidant

ALA is unusual in that it is amphipathic — soluble in both water and lipid phases. It regenerates Vitamins C and E and glutathione back to their active reduced states (Packer 1995 Free Radic Biol Med); it also chelates redox-active transition metals and acts directly as an electron donor. The NATHAN 1 trial (Ziegler 2011) and the SYDNEY 2 trial (Ametov 2003) anchored ALA at 600mg/day for diabetic neuropathy with measurable functional improvements. Beyond diabetic indications, ALA is a useful baseline antioxidant for anyone running an aggressive longevity stack with mitochondrial substrates that produce reactive oxygen species (NMN, urolithin-A, CoQ10). See Alpha-Lipoic Acid 600mg.

Curcumin (with BioPerine) — daily anti-inflammatory ground state

Inflammaging — the chronic, low-grade systemic inflammation that rises with age — is one of the recognized hallmarks of aging in the López-Otín 2023 Cell framework (under "altered intercellular communication"). Curcumin is a polyphenol that suppresses NF-κB signaling, COX-2, TNF-α, and IL-6 across multiple cell-type-of-origin contexts (Gupta 2013 AAPS J; Hewlings 2017 Foods). Its limitation is bioavailability — plain curcumin is poorly absorbed. The Shoba 1998 Planta Medica paper showed that pairing curcumin with piperine (BioPerine) at 1:0.005 ratio raised systemic curcumin bioavailability roughly 20-fold by inhibiting hepatic glucuronidation. Take with a fat-containing meal for further absorption. See Curcumin 1,000mg + BioPerine.

Ashwagandha KSM-66 — HPA-axis foundation

Without baseline cortisol regulation, sleep collapses, recovery collapses, glucose handling drifts, and the rest of the longevity stack underperforms. Ashwagandha (Withania somnifera) is the most-evidenced adaptogen for HPA-axis modulation — the KSM-66 root extract specifically has been studied for cortisol reduction, sleep latency, and perceived stress (Chandrasekhar 2012 Indian J Psychol Med; Lopresti 2019 Medicine (Baltimore); Salve 2019 Cureus). Effect sizes are typically 20–30% reduction in salivary or serum cortisol over 6–12 weeks at 600mg/day of KSM-66 root extract — a modest but durable buffer for chronically over-activated HPA axes. See Ashwagandha KSM-66 600mg.

TMG — methyl donor for NMN, NAD+, NR stacks

Trimethylglycine (TMG, also known as betaine) is the methyl donor that supports the methylation cycle when NMN, NAD+, NR, or any methylated supplement raises methyl demand. NAD+ consumption produces methylated nicotinamide (MeNAM), which uses a methyl group from S-adenosylmethionine (SAM-e) — and SAM-e regeneration depends on methyl donor inputs (folate, B12, choline, betaine). TMG is the cheapest, most-stable input. For anyone running an NAD+ precursor protocol, TMG is foundational rather than optional. See TMG 1,000mg.

Beauty & structural foundations

Skin, hair, and nails are the body's "tell" for collagen turnover, hydration, and oxidative load. They are also the most visible feedback loop most customers track, which is why we treat the skin layer as foundational rather than cosmetic.

• Biotin 10,000mcg — keratin synthesis cofactor for hair and nails (Patel 2017 Skin Appendage Disord). The 10,000mcg D-biotin softgel is the dose used in the brittle-nail and hair-thinning literature; lower over-the-counter doses (typically 300–1,000mcg) are the floor for deficiency states, not therapy.
• Hyaluronic Acid 200mg + Vitamin C — deep-skin hydration plus the cofactor for new collagen synthesis. Oral low-molecular-weight HA (Kawada 2014 Nutr J; Oe 2017 Clin Cosmet Investig Dermatol) measurably improves skin moisture and elasticity over 12 weeks. The bound Vitamin C closes the prolyl-hydroxylation loop.
• Astaxanthin 12mg — a membrane-spanning carotenoid antioxidant (the only carotenoid with hydroxyl groups on both ionone rings) that crosses the blood-brain and blood-retina barriers. Tominaga 2012 Acta Biochim Pol showed measurable improvements in skin elasticity, transepidermal water loss, and crow's-feet wrinkle depth at 6mg/day over 16 weeks; Park 2010 Nutr Metab documented immune modulation; Yoshida 2010 Atherosclerosis showed lipid-handling benefits.

How to take everything — a default day

If you are running an NAD+ precursor protocol on top of foundational, the NMN / NR / direct-NAD+ dose goes morning and the magnesium + glycine + TMG goes evening — the methylation cycle runs cleaner with the methyl donor input on a different time-of-day from the NAD+ substrate.

What to expect — week-by-week

Decision matrix — what to start with

Quality, sourcing, and what is not in a foundational supplement

Foundational nutrients are taken every day for years — quality compounds. We hold every SKU in this collection to the same standards documented at /pages/quality and /pages/ingredient-sourcing:

• No proprietary blends. Every active is on the label at the dose used in the research. If a multivitamin lists "blend: 950mg" with five ingredients underneath, you cannot tell whether it has 5mg or 500mg of each — that is a labeling shortcut FDA permits but research clinicians never use, and we will not either.
• No cheap mineral salts. Magnesium glycinate over oxide. K2 as MK-7 (long half-life) over MK-4. Multi-form collagen, not bovine-only. Methylated B12 (methylcobalamin) over cyanocobalamin. The form on the label dictates the bioavailability, not the milligram count.
• No artificial colors, no titanium dioxide, no unnecessary fillers. Titanium dioxide is banned as a food additive in the EU as of 2022 (EFSA opinion 2021); we will not put it in capsules. Magnesium stearate disclosed where present, in the smallest amounts technically required.
• Third-party tested for identity, potency, heavy metals, and microbial contamination on every batch. ISO/IEC 17025-accredited labs. Heavy metals tested via ICP-MS to USP <232> / <233> limits. Microbiology tested per USP <61> / <62>. Certificates of analysis available on request to support@truehealthprotocol.health.
• Form factor disclosed. Vegetable capsules (Vcaps Plus HPMC) on most SKUs; gelatin softgels on D3+K2, biotin, omega-3, and astaxanthin disclosed and supplier-verified. We will be transitioning fish-oil and astaxanthin to vegan softgels as the supplier capacity permits.

How this collection sits inside the rest of your stack

Use Foundational Health as the always-on base, then add advanced compounds as goal-specific layers:

• + NAD+ Family (NMN, NR, direct NAD+, liposomal NAD+, NAD+ drink sticks) for the cellular-energy and sirtuin layer. Foundational Mg-glycinate and TMG make this layer work cleanly.
• + NMN-only (the NAD+ precursor sub-stack) — see Pure NMN 500mg entry-tier or NMN 1000mg Double Strength for clinical-trial dose.
• + Senolytics (Fisetin, Quercetin, Apigenin, Spermidine) for periodic zombie-cell cleanup. Foundational NAC + Glycine handles the post-pulse glutathione load.
• + Mitochondrial Renewal (Urolithin A, CoQ10, PQQ, CaAKG) when you want to push mitochondrial quality. Foundational omega-3 builds the membranes these compounds protect.
• + Cardiovascular Longevity for system-specific cardio protocols (CoQ10, taurine, omega-3, berberine, K2 already foundational).
• + Brain & Cognitive Longevity for cognitive-priority stacks (creatine, omega-3, D3 already foundational).
• + Antioxidants for a deeper redox-defense layer beyond the GlyNAC + Vit C + ALA backbone.
• + Collagen for skin- and joint-priority protocols across multiple form factors.
• + Metabolic for AMPK-activator stacks (berberine, ALA, NMN, resveratrol).
• + Skin Protocol for the full beauty-and-anti-aging vertical alongside the foundational beauty layer.
• + Longevity Essentials and Most Popular for the curated cross-section of the catalog people actually buy together.
• + Starter Bundles if you want a pre-paired entry point — see Longevity Stack Bundle (NMN + Resveratrol) or Beauty & Longevity Stack.

Who Foundational Health is for

• Anyone new to longevity supplementation — start here, not with NMN. Spend 30 days getting the foundation right before layering anything fancier.
• People over 40 — every nutrient on this list has steeper deficiency rates and steeper consequences past 40. Vitamin D, magnesium, omega-3, creatine, and taurine all bend the longevity curve more after 40 than before.
• Anyone on an NAD+, NMN, NR, or direct-NAD+ protocol — magnesium, TMG, NAC, and glycine make those protocols work measurably better and cleaner. Foundational is not optional once you push NAD+ pathways.
• Anyone with cardiovascular, cognitive, or musculoskeletal goals — the daily seven hit the three biggest aging surfaces simultaneously, and the cost of skipping them is that goal-specific stacks underperform.
• Anyone running an aggressive senolytic or mitochondrial protocol — these protocols generate apoptotic and oxidative stress that the foundational antioxidant layer (GlyNAC, Vit C, ALA) is built to clean up.
• Anyone with a budget cap who wants the highest-leverage spending — the daily seven have, dollar-for-dollar, the best return on the longevity literature compared to any exotic compound.

FAQ

Can I take all of the daily seven at once?

Yes — D3+K2, Omega-3, Vitamin C, Multi Collagen, and Creatine all go fine together with breakfast. Magnesium glycinate goes evening for sleep. Taurine can go with any meal. The only real timing constraint is fat-soluble vitamins (D, K, sometimes A and E in a multi) need fat in the meal, which is why morning-with-breakfast is the cleanest default.

Why split magnesium to evening instead of taking it all morning?

Magnesium glycinate's most consistent measurable effect is on slow-wave sleep architecture and sleep latency (Abbasi 2012; Yamadera 2007 on glycine). Taking it 60–90 minutes before bed front-loads that benefit. Glycine 1,500mg in the evening pairs with the same window. If you split your 400mg dose into 200mg morning + 200mg evening, that is also fine — the only configuration we do not recommend is all-morning, because you give up the sleep-architecture lever.

What if I am vegan?

Most of the daily seven have vegan paths. Vitamin D3 from lichen-derived cholecalciferol (vs the standard lanolin source) — confirm with your supplier. K2 MK-7 is fermentation-derived from Bacillus subtilis natto, vegan-compatible. Omega-3 algae oil is the vegan substitute (Yurko-Mauro 2010 Curr Med Res Opin on algal DHA). Multi-collagen does not have a true vegan substitute — collagen is by definition an animal protein. The closest functional substitute is a high-glycine protein paired with Vitamin C and silicon, but that is not biologically equivalent. Taurine is technically synthesizable from cysteine and methionine endogenously, but vegan diets often run low; supplementation is reasonable. Creatine in vegans typically moves needles harder than in omnivores precisely because dietary creatine is meat-derived (Kaviani 2020 Nutrients).

I am pregnant or nursing — what changes?

Talk to your OB-GYN. Most foundational nutrients (D3, K2 MK-7, magnesium, omega-3 DHA, Vitamin C, biotin) are pregnancy-compatible at the doses we list — DHA in particular is recommended for fetal brain development at minimum 200mg/day. Skip ashwagandha (insufficient pregnancy data), high-dose biotin if you are doing thyroid lab work (biotin interferes with TSH and free-T4 immunoassays), and any senolytic. We do not formulate prenatal vitamins; for those, your OB-GYN's choice trumps any longevity stack.

Drug interactions I should know about?

The big ones: Vitamin K with warfarin (any change in K intake affects INR — work with your prescriber, do not just stop). Omega-3 with anticoagulants (additive bleeding risk at multi-gram doses; usually fine at 2g/day but disclose to your physician). Magnesium with bisphosphonates and tetracyclines (chelation; separate by 2 hours). Curcumin with anticoagulants and chemotherapy (CYP3A4 modulation; talk to oncology). Ashwagandha with thyroid medication and immunosuppressants (modulates both axes). When in doubt, your prescriber sees the full medication list and we do not — disclose what you are adding.

How long until I notice anything?

Sleep changes (magnesium + glycine) often within 7 days. Energy changes from D3 — depends on starting deficiency; weeks 2–4 if you started below 25 ng/mL. Strength gains (creatine) at 4 weeks. Skin texture and elasticity (collagen + Vit C) at 8 weeks measurable on instrument-based metrics; visible to the eye more like 12 weeks. Cardiovascular benefits (omega-3) require months and show up in lipid panels, ApoB, and Omega-3 Index — not subjective. The honest answer is that foundational nutrients are most valuable for what they prevent — not for the day-1 stimulant feel that some advanced compounds give. If you want a stimulant feel, your stack is in the wrong layer.

Why your dose recommendations and not the RDA?

The Recommended Dietary Allowance is the dose required to prevent overt deficiency disease — rickets for D3, scurvy for Vitamin C, beriberi for thiamine. The doses on this collection target optimization, not deficiency prevention — the doses used in randomized clinical trials with measurable functional endpoints (cognition, strength, skin elasticity, lipid panels, sleep architecture). For most foundational nutrients those clinical-trial doses are 2–10× the RDA. Where the RDA matches the clinical-trial dose (e.g., Vitamin C at 1,000mg covers most trial endpoints), we land at the higher end. Where there is a meaningful gap (e.g., Vitamin D3 at 5,000 IU vs the 600–800 IU RDA), we land at the trial dose because that is what moves 25(OH)D into the optimal range.

Are these vegan / vegetarian / gluten-free / non-GMO?

Per-SKU varies — most of the foundational catalog is non-GMO and gluten-free; vegan and vegetarian status varies by source. Multi Collagen is bovine + marine + chicken + eggshell — not vegan. Marine collagen is pescatarian-compatible. D3+K2 is vegetarian where K2 is from natto and D3 is from lanolin (most products) or vegan where D3 is lichen-derived. Astaxanthin, biotin, taurine, NAC, creatine, glycine, magnesium glycinate, ALA, TMG, ashwagandha, and curcumin — all vegan-compatible. Omega-3 fish oil is pescatarian only; algae oil is the vegan substitute. Spermidine is wheat-germ-derived and contains trace gluten. See product pages for SKU-level disclosure.

I am already on a multivitamin — do I need this?

Probably yes. The vast majority of multivitamins are dosed at or near the RDA — i.e., at deficiency-prevention doses, not optimization doses. They also typically use cheap mineral forms (oxide, carbonate), include cyanocobalamin instead of methylated B12, and rarely include K2 MK-7, glycine, taurine, creatine, or full-dose omega-3 at all. There is nothing wrong with a multivitamin as a deficiency floor, but it is not a substitute for foundational longevity-grade dosing. If you take a multivitamin, the only nutrient you might overlap on is D3 — keep an eye on total D3 intake and target the 40–60 ng/mL 25(OH)D range, not a milligram count.

Can I take this with my coffee?

Yes for most. The exceptions: do not take fat-soluble vitamins (D, K, omega-3, astaxanthin, CoQ10) on a black coffee with no fat — they need lipid for absorption. Iron supplements (not in our foundational stack but a common adjacent) bind to coffee polyphenols and absorption drops 50%+. Otherwise coffee is a non-issue.

What does it cost to run the full daily seven?

Roughly $90–$120/month at our pricing for a 30-day supply of all seven, depending on which collagen and creatine SKU you pick. That is meaningfully cheaper than a single advanced compound (NMN 1000mg double-strength runs ~$60/month on its own), and the literature suggests the seven-input foundation pays the most measurable dividend per dollar. If budget is the constraint, the priority order most clinicians would pick is: D3+K2 → Magnesium glycinate → Omega-3 → Creatine → Vitamin C → Multi Collagen → Taurine. Drop in the order from the bottom up if you have to cut.

Can I open the capsules and mix them in food?

Most foundational SKUs — yes. Magnesium glycinate, NAC, glycine, TMG, taurine, creatine all dissolve cleanly in water or stir into food (creatine dissolves better in warm water than cold). Capsules with oxidation-sensitive ingredients (omega-3, astaxanthin, CoQ10, glutathione) — keep sealed. Liposomal Vitamin C is liquid-encapsulated by design; do not break the capsule. If you have a swallowing constraint, prefer the multi-collagen powder, marine collagen powder, and creatine powder formats over capsule-only SKUs.

Do I have to take all of these forever?

D3+K2, omega-3, magnesium, and creatine — yes, in the sense that the deficiency rates do not get better with age and there is no terminal benefit you "achieve" and then stop. Vitamin C, taurine, and collagen are the same — endogenous synthesis declines, dietary intake rarely fills the gap, and the benefit is dose-and-duration dependent. The secondary foundations (NAC, glycine, ALA, curcumin, ashwagandha, TMG) you can run in cycles or as situations require. Senolytics, advanced NAD+ stacks, and mitochondrial compounds are layered protocols you titrate up and down as goals change. The foundational layer is the one you do not titrate down.

Are these tested for heavy metals and contaminants?

Yes — every batch tested by ISO/IEC 17025-accredited third-party labs for the USP <232>/<233> heavy-metal panel (arsenic, cadmium, mercury, lead via ICP-MS) and the USP <61>/<62> microbial panel. Fish oil specifically also tested for oxidation (TOTOX) and PCBs/dioxins to IFOS standards. Certificates available on request.

What if I do not respond to the foundational stack?

Run the stack at full doses for 90 days, then check upstream causes. The most common reasons foundational stacks "do not work":

• Vitamin D below 30 ng/mL — the curve is steep at low end; you may need a 50,000 IU/week prescription dose for 8 weeks to catch up.
• Iron / ferritin deficiency — masks energy improvements from D3, B12, omega-3.
• Hypothyroid (low T3, low free-T4, high TSH) — flattens almost any supplement's effect.
• Untreated sleep apnea — magnesium and glycine will not fix this; you need a sleep study.
• Below 0.7g protein per pound of bodyweight — collagen and creatine need a protein floor to work on top of.
• Heavy alcohol or chronic sleep deprivation — these undercut almost every longevity intervention; address upstream.

How is this different from what I would buy at a regular vitamin shop?

Three things: (1) doses — we use the doses in the clinical literature, not the RDA, so most SKUs are 2–10× what you find at a generic vitamin shop; (2) forms — magnesium glycinate not oxide, K2 MK-7 not MK-4, multi-collagen not bovine-only, methylated B12 not cyanocobalamin, liposomal Vit C not plain ascorbate; (3) third-party testing — every batch CoA available, ISO/IEC 17025 labs, USP heavy-metal and microbial panels. Generic retail brands often skip third-party testing entirely, or rely on the manufacturer's in-house QC, which is not the same thing.

Reading list — go deeper

• Foundational Health: The 7 Daily Nutrients That Run Underneath Every Longevity Stack — the cornerstone explainer for this collection
• Longevity Supplements After 40 — What Changes and What to Add
• How to Stack Longevity Supplements — A Practical Protocol for 2026
• Best Energy Supplements That Aren't Caffeine
• CoQ10 and Statins — The Cofactor Your Statin Depletes
• What Is NAD+ — A Beginner's Guide to the Coenzyme Behind Longevity
• How to Choose a Collagen Supplement — 5 Things to Check on the Label

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Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before starting a supplementation protocol, especially if you are pregnant, nursing, taking prescription medication, or managing a chronic condition.