Optimising Metabolic Health with a Personal Supplement Stack: A Doctor’s Longevity Experiment

As part of my ongoing journey into functional and longevity-based medicine, I’ve been trialling a supplement stack focused on supporting metabolic health, improving energy, and enhancing exercise capacity. It’s part personal experiment, part professional curiosity—rooted in the evolving science of ageing well and living longer.

While supplements are just one part of the equation (alongside movement, sleep, nutrition, and purpose), I’ve been curious to explore how certain compounds might support key metabolic processes. Here’s a breakdown of what I’m currently taking—and an honest look at the evidence behind each.

Vitamin D

I take this to support immune resilience, mood, and metabolic function—especially during the darker months.

The science: Well-established for bone and immune health. Low levels are linked to increased risk of metabolic syndrome and insulin resistance.

The nuance: Supplementation is most effective in people with deficiency. For those already replete, the benefits for metabolic health are less clear.

Verdict: Strong evidence for core physiological functions. A sensible foundational supplement.

Omega-3 (EPA/DHA)

This one’s for inflammation, brain health, and cardiovascular support.

The science: High-quality trials show omega-3s reduce triglycerides and support cardiovascular health. Anti-inflammatory effects may support metabolic flexibility.

The nuance: Outcomes for weight loss and glycaemic control vary depending on baseline health and dose.

Verdict: Well-supported for cardiovascular health. A good bet for broader systemic benefits, even if metabolic effects are modest.

NAD+ Precursors (NMN or NR)

I’m taking these to support mitochondrial health and energy production—key pillars of ageing and metabolic efficiency.

The science: In animals, NAD+ boosting improves insulin sensitivity, endurance, and even lifespan. Human trials show raised NAD+ levels, but clinical outcomes are still being explored.

The nuance: Much of the hype is ahead of the evidence. Long-term human trials are still ongoing.

Verdict: Promising early data. I’m watching this space closely.

TMG (Trimethylglycine)

I use TMG to support methylation, particularly as NAD+ boosters may increase demand for methyl donors.

The science: It helps lower homocysteine and supports healthy methylation—a vital process for DNA repair, detoxification, and energy production.

The nuance: Clinical data linking TMG to long-term health outcomes is limited outside of rare metabolic conditions.

Verdict: Mechanistically sound and low risk. Worth including as part of a targeted stack.

Resveratrol

A polyphenol found in red grapes, I take this to explore its potential benefits on sirtuins and cellular stress resilience.

The science: Animal studies suggest benefits for insulin sensitivity and mitochondrial function. Some early human data is encouraging, particularly in people with metabolic dysfunction.

The nuance: Bioavailability is poor, and results are inconsistent in humans.

Verdict: Interesting compound with theoretical appeal. Jury still out, but I’m curious.

CoQ10 (Ubiquinol)

This one’s for mitochondrial support and energy, especially around exercise.

The science: Strong evidence for energy production and use in statin-induced fatigue. May improve cardiovascular markers and reduce exercise-induced oxidative stress.

The nuance: Effects in healthy adults are less dramatic, but may become more relevant with age.

Verdict: Well-supported for certain populations. Likely helpful in the context of ageing and physical activity.

Berberine

I added berberine to support glucose regulation and insulin sensitivity.

The science: Multiple trials have shown it reduces fasting glucose and HbA1c, with effects comparable to metformin. It also supports lipid metabolism.

The nuance: Absorption varies between formulations, and long-term safety data in diverse populations is still developing.

Verdict: One of the better-supported supplements for metabolic health. A strong addition to the stack.

Why This Stack?

I’ve designed this stack to target some of the key hallmarks of ageing and metabolic dysfunction: mitochondrial decline, inflammation, insulin resistance, and cellular stress. It’s a multi-layered approach that reflects the complex systems biology of ageing, rather than chasing a single “magic bullet.”

Each supplement was chosen for its potential synergy—NAD+ for energy metabolism, TMG for methylation support, berberine for glycaemic control, and omega-3s for inflammation, all underpinned by foundational support from vitamin D and CoQ10.

It’s not about trying everything—it’s about trying what makes sense, based on current science and clinical rationale, while remaining open to adjusting as evidence evolves.

A Word of Advice

Supplements can be powerful tools—but they’re not a replacement for the basics. A healthy diet, regular movement, restorative sleep, stress management, and meaningful relationships will always form the foundation of long-term health.

And while it’s tempting to reach for what’s trending, the most effective interventions are often the least flashy. Always start with what’s essential, and personalise from there. The best supplement stack is one that’s tailored to your physiology, your goals, and your values.

This is an ongoing experiment—thoughtfully designed, carefully monitored, and open to iteration. Because longevity medicine isn’t just about living longer—it’s about living better, with vitality and purpose.

If you’re ready to explore your own path to better metabolic health and vibrant ageing, you can contact me to work together through a personalised longevity membership. I’d be glad to support you on your journey.