One person who has made it his mission to crack the code on supplements for longevity is Dave Pascoe.
At 61 years old, Dave has the biological age of someone in their 30s, which he attributes in large part to his carefully designed supplement regimen.
So what exactly is Dave Pascoe taking to achieve such impressive results?
Let’s take a detailed look at his supplement stack and the rationale behind it to help you decide if adopting some or all of his approach could benefit your own longevity journey.
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Who is Dave Pascoe?
Dave Pascoe is a 61-year-old health and longevity enthusiast who has gained attention for his impressive biological age of just under 38 years old despite his chronological age.
Dave’s interest in longevity began around the age of 50 when he started educating himself on diet, nutrition, supplementation, sleep, and other health-promoting practices.
Over the past 11 years, he has continually refined his approach, incorporating the latest research and self-experimentation to develop a robust protocol that he believes is key to his youthful appearance and biological age.
In addition to his supplement stack, Dave’s longevity protocol includes a focus on quality sleep, regular exercise (including high-intensity interval training, strength training, and flexibility work), stress management, and a nutrient-dense, whole-food diet.
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He undergoes regular blood testing and other biomarker analyses to track his progress and make data-driven adjustments to his routine.
According to Dave:
“Just remember though, that when it comes to supplements, I take a lot of what I do based upon testing. Make sure that you do the testing for yourself to make sure you’re getting what YOU need… Test, don’t guess.”
Dave Pascoe Supplement List
As we age, many of us begin searching for ways to slow down the clock and optimize our health and longevity.
Supplements can play an important role in supporting the aging process, but with so many options out there, it can be challenging to know where to start.
Here’s a complete list of Dave Pascoe’s supplement stack before we dive into the details.
| Supplement Name | Health Category | Dosage |
|---|---|---|
| Life Extension Mix Two-Per-Day | Multivitamin | 2 per day |
| TRU Niagen | NAD+ Support | 300mg |
| NAD Regen | NAD+ Support | N/A |
| Niacin (Vitamin B3) | NAD+ Support | N/A |
| Apigenin | NAD+ Support | 500mg |
| Resveratrol | Sirtuin/AMPK Activation | 222mg |
| Quercetin | Sirtuin/AMPK Activation | 800mg |
| Fisetin | Sirtuin/AMPK Activation, Senolytic | 800mg cycled one week per month |
| Gynostemma Extract | Sirtuin/AMPK Activation | N/A |
| Berberine | Sirtuin/AMPK Activation | 200mg |
| Ubiquinol CoQ10 | Mitochondrial Support | 200mg |
| PQQ | Mitochondrial Support | 20mg |
| Acetyl L-Carnitine | Mitochondrial Support | 1000mg |
| Alpha Lipoic Acid | Mitochondrial Support | 240mg |
| Magnesium Malate | Mitochondrial Support | N/A |
| Spermidine | Autophagy Enhancer | N/A |
| Sulforaphane (from broccoli extract) | Autophagy Enhancer | N/A |
| Rapamycin | Senolytic, mTOR inhibitor | 6mg weekly |
| Lipid-bound Urolithin A | Mitochondrial Support, Senolytic | N/A |
| Lithium | Senolytic | 1mg nightly |
| TA-65 (cycloastragenol) | Telomere Support | N/A |
| Telos95 (grapevine extract) | Telomere Support | N/A |
| TAM-818 (astragalus extract) | Telomere Support | N/A |
| DHEA | Hormone Optimization | 10mg |
| Pregnenolone | Hormone Optimization | 50mg |
| Iodine | Hormone Optimization | 225mcg |
| Boron | Hormone Optimization | 9mg |
| Vitamin D | Hormone Optimization | 8000IU |
| Vitamin K (K1 + K2 MK-7 + K2 MK-4) | Hormone Optimization | 2000mcg K1, 200mcg MK-7, 500mcg MK-4 |
| Vitamin C | Immune Support, Antioxidant | 1000mg |
| Glutathione | Antioxidant | N/A |
| Taurine | Cardiovascular, Eye & Brain Health | N/A |
| Glucosamine & Chondroitin | Joint Health | N/A |
| Curcumin | Anti-inflammatory | N/A |
| Omega 3 Fish Oil | Cardiovascular & Brain Health | N/A |
| Probiotics | Gut Health | N/A |
| Beet Root Powder | Nitric Oxide Production, Endurance | N/A |
| Collagen Peptides | Skin, Joint & Bone Health | N/A |
Dave Pascoe Multivitamin
Dave starts his day with Life Extension Mix Two-Per-Day multivitamin to ensure his body gets a balanced blend of essential vitamins and minerals.
He sees this as the base on which the rest of his supplements are built.
A quality multivitamin helps fill in nutritional gaps and supports overall health and well-being.
Boosting NAD Levels
Dave puts a major emphasis on increasing his NAD levels, as NAD plays a critical role in hundreds of metabolic processes and tends to decline significantly with age.
Restoring and maintaining youthful NAD levels has become a key target for longevity enthusiasts and researchers alike.
By boosting NAD, the goal is to support the body’s natural repair and maintenance processes, combat age-related cellular decline, and promote overall health and longevity.
To boost NAD, he takes daily:
- TRU Niagen (300mg of nicotinamide riboside chloride)
- NAD Regen from BioStack Labs
- High doses of niacin (vitamin B3)
- Apigenin (500mg)
The combination of nicotinamide riboside, a highly bioavailable NAD precursor, and apigenin, which reduces the NADase CD38 that degrades NAD, helps maintain youthful NAD levels.
Activating Sirtuins and AMPK
Another key pillar of Dave’s approach is upregulating sirtuins and AMPK, which act as metabolic regulators involved in aging.
Activating sirtuins has been shown to extend lifespan in various animal models and is believed to be a promising target for anti-aging interventions in humans.
His go-to supplements for this purpose include:
- Resveratrol (222mg)
- Quercetin (800mg)
- Fisetin (800mg cycled one week per month)
- Gynostemma extract
- Berberine (200mg)
These work to mimic the effects of calorie restriction and exercise by activating these beneficial metabolic pathways.
Mitochondrial Support
Optimizing mitochondrial health and function is critical for aging well.
Mitochondria are the powerhouses of our cells, responsible for producing the vast majority of cellular energy in the form of ATP
Dave’s mitochondria-boosting supplements include:
- Ubiquinol CoQ10 (200mg)
- PQQ (20mg)
- Acetyl L-Carnitine (1000mg)
- Alpha Lipoic Acid (240mg)
- Magnesium Malate
The combination supports the electron transport chain and ATP production, combats oxidative stress, and facilitates mitochondrial biogenesis.
Senolytics and Autophagy Enhancers
Clearing out old, dysfunctional cells (senescent cells) is another big focus for Dave.
Accumulation of senescent cells is a hallmark of aging, and targeting these cells with senolytics (compounds that selectively eliminate senescent cells) has emerged as a promising anti-aging strategy.
He cycles senolytics and autophagy boosters like:
- Fisetin (800mg for 5 days quarterly)
- Spermidine -Sulforaphane (from broccoli extract)
- Rapamycin (6mg weekly)
- Lipid-bound Urolithin A
- Lithium (1mg nightly)
By periodically eliminating senescent cells, Dave keeps inflammation down and makes room for healthy new cells.
Telomere Support
Dave aims to protect and lengthen his telomeres, the DNA caps that shorten with age, using:
While these don’t dramatically lengthen telomeres, they help slow shortening and maintain healthy telomere length and function.
Telomere testing is an effective way to measure the effect of various longevity protocols and interventions over time.
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- Discover your biological age
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Hormone Optimization
Dave manages age-related hormone decline through diet, exercise, and supplementing:
- DHEA (10mg)
- Pregnenolone (50mg)
- Iodine (225mcg)
- Boron (9mg)
- Vitamin D (8000IU)
- Vitamin K (2000mcg K1/200mcg K2(MK-7) + 500mcg K2(MK-4))
He carefully monitors his levels through regular testing and adjusts dosages under his doctor’s supervision.
Dave Pascoe Supplements for Overall Health
A few additional noteworthy supplements in Dave’s regimen:
- Vitamin C (1000mg)
- Glutathione
- Taurine
- Glucosamine & Chondroitin
- Curcumin
- Omega 3 Fish Oil
- Probiotics
- Beet Root Powder
- Collagen Peptides
- Single-Source Wild Alaska Pollock
- Sustainably Sourced
- Non-GMO
Tips for Adopting Dave’s Approach
If Dave’s supplement stack seems overwhelming, remember that he built this up over many years of careful self-experimentation and testing.
He advises others to start slowly, focusing on diet and exercise fundamentals first, then layering in select supplements while monitoring biomarkers and working with a knowledgeable doctor.
Some of the most foundational supplements to start with would be:
- A high-quality multivitamin
- Vitamins C, D, K
- Magnesium
- Omega-3 Fish Oil
- CoQ10
- PQQ
- NR (nicotinamide riboside)
- Resveratrol & Quercetin
From there, consider additions like alpha-ketoglutarate, apigenin, fisetin, and spermidine.
The more “advanced” supplements like rapamycin, metformin, and senolytics can be incorporated later under medical supervision.
In terms of brands, Dave often uses products from Life Extension, Thorne, Pure Encapsulations, DoNotAge, and ProHealth Longevity.
Prioritize pharmaceutical-grade, third-party tested supplements.
Key Takeaways
By targeting multiple aging pathways and mechanisms like NAD, sirtuins, AMPK, autophagy, senescence, mitochondria, telomeres, and hormones, Dave’s holistic supplement approach aims to comprehensively slow aging.
While supplements are not a panacea, when combined with a nutrient-dense diet, smart exercise, quality sleep, and stress management, they can be powerful tools to optimize healthspan and lifespan.
Dave Pascoe is living proof of what’s possible.
If you’re inspired to upgrade your supplement regimen, start small and build up slowly, focusing on the basics first
Work with an integrative/functional medicine doctor who can guide you, monitor bloodwork, and ensure safety based on your individual needs.
With dedication and consistency, you too can harness the power of supplementation to age slower and live better.
