The Bootstrap Regimen: My Daily Supplement Stack
No, You Don't Get Enough From Just What You Eat
In the first post I explained how SF writers like Heinlein and Zelazny, and a handful of 1950s–60s science fiction novels turned a 12-year-old Midwest kid into someone determined to live as long as possible. In the second post I laid out the high-level Bootstrap Strategy: stay in the best physical and mental shape I can, without becoming a zealot, so I can take maximum advantage of every advance that comes along.
Now it’s time to get concrete. This post covers the nutritional side of my daily regimen — the vitamins, minerals, and targeted longevity compounds I actually take.
This is not medical advice. Everyone’s biology is different. I’ve arrived at this stack through decades of reading the research, regular lab testing, and careful self-experimentation. Always consult your own physician and get baseline labs before making changes.
My Bootstrap Supplement Stack (as of 2026)
Costco/Kirkland Daily Multivitamin
Broad-spectrum nutritional insurance. Covers common micronutrient gaps that widen with age.
Kirkland Calcium 1200 mg + Liposomal Calcium AKG 1400 mg
Standard calcium supports bone density. Ca-AKG stands out for longevity: animal studies show lifespan extension, and a human study reported an average ~8-year reduction in biological age (via DNA methylation clocks) after ~7 months, along with reduced inflammation.
Rejuvant Ca-AKG study (Aging journal, 2021) | Review of AKG and aging
Kirkland Vitamin C 3000 mg
High-dose antioxidant that combats oxidative stress, supports collagen, and works synergistically with other antioxidants in the stack.
Magnesium Glycinate 1000 mg + Magnesium L-Threonate 300 mg
Magnesium supports 300+ enzymatic reactions. Glycinate aids sleep and relaxation; L-Threonate crosses the blood-brain barrier effectively for cognitive support.
Quercetin 100 mg (10:1 concentrate)
Senolytic flavonoid that helps clear senescent cells and reduces inflammation.
Vitamin E 400 mg
Fat-soluble antioxidant protecting cell membranes; benefits are enhanced when combined with C and astaxanthin.
NAC 1200 mg
Precursor to glutathione (master antioxidant). Supports detoxification, lung health, and resilience against oxidative stress.
Vitamin D3 10,000 IU
Maintains optimal blood levels linked to lower all-cause mortality, better immune function, and reduced inflammation.
Vitamin K3 1000 mcg
Used cautiously for calcium metabolism synergy with D3. (Most longevity circles prefer K2/MK-7; I monitor closely.)
Selenium 100 mcg
Supports antioxidant enzymes and thyroid function; associated with reduced mortality risk at modest doses.
Zinc Sulfate 150 mg/week
Prevents age-related deficiency; vital for immune function and DNA repair.
CoQ10 300 mg
Supports mitochondrial energy production, which declines with age; beneficial for heart health and cellular energy.
Vitamin B12 5000 mcg
High-dose to counter absorption issues common after 60; supports nerve health and cognition.
Urolithin A 1000 mg
Potent mitophagy activator (recycles damaged mitochondria). Human trials show improved muscle strength, endurance, and mitochondrial function in older adults.
Key human trial on muscle & performance | Recent immune/mitophagy study (Nature Aging, 2025)
Astaxanthin 24 mg
Extremely potent antioxidant that crosses blood-brain and blood-retinal barriers. Strong evidence for reducing oxidative stress, inflammation, and supporting skin/cardiovascular health in aging.
Review of astaxanthin in health and age-related disease
Spermidine 10 mg
Promotes autophagy (cellular cleanup). Linked to longer lifespan in models and lower overall/cardiovascular/cancer mortality in human observational studies.
Key review on spermidine and aging
Ergothioneine (EGT) 25 mg
“Longevity vitamin” from mushrooms. Potent intracellular antioxidant that concentrates in brain, heart, and eyes; emerging evidence for neuroprotection and healthy aging.
Ergothioneine as a longevity vitamin
NAD (1800–2700 mg/day)
Directly boosts NAD+ levels that decline sharply with age. Supports sirtuins, mitochondrial function, DNA repair, and energy metabolism. Human studies show clear NAD+ elevation with precursors.
2026 systematic review of NAD+ supplementation
Why This Stack Works for Me
This combination systematically targets major hallmarks of aging: mitochondrial dysfunction, senescence, oxidative stress, inflammation, and nutrient shortfalls. It embodies the Bootstrap philosophy—staying as healthy as possible so I’m ready for the next breakthroughs.
None of this turns life into a sterile lab experiment. I still enjoy food, friends, and books. The supplements are tools, not the whole strategy. Use it how you will. If nothing else, it might give you some new ideas to check out further, and even spark a few of your own.
In the next post I’ll cover the prescription medication side of the equation.
Until then: stay curious, stay consistent, and keep pulling on those bootstraps.