Longevity & Metabolic Health Base

B87· Mostly solid

Public • 28 Jan 2026

Foundational stack aimed at mitochondrial function, insulin sensitivity, & long-term healthspan.

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Longevity & Metabolic Health Base

longevity metabolic daily

Omega-3 (EPA/DHA)

Daily with meals

HIGH

2000mg

Vitamin D3

Daily

HIGH

50mg

Berberine

Split doses with meals

MODERATE

1000mg

Coenzyme Q10

Daily with fat

MODERATE

200mg

No interactions detected · 1 synergy found

Each dose includes evidence rationale · doses personalized to your weight

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AI risk assessment

Context: No wearable data

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Stack pre-check

No personal data connected — connect wearables or upload bloodwork for a personalised check

Clean

Supplements

Training load

Unknown

No flags

No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis

Pharmacokinetic + pair-level checks

1 synergyNo conflicts

Synergies detected

Synergy

Vitamin D3 + Omega-3: fat-soluble synergyPMID:22190928

Vitamin D3 absorption is higher when taken with fat-containing meals. Omega-3 is also best taken with meals for absorption, so co-administering them with a fat-containing meal is a practical timing synergy.

→Take both with your largest fat-containing meal of the day.

Timing optimizations

Omega-3 (EPA/DHA)

With fat-containing meal

Fat-soluble. Bioavailability is significantly higher when taken with food vs fasting. (Onset: ~4h, half-life: ~72h)

Vitamin D3

With largest fat-containing meal

Fat-soluble. Co-ingestion with dietary fat increases absorption by 32–56%. (Onset: ~12h, half-life: ~360h)

Berberine

With each meal (split 3×)

Short half-life (~4h). Needs to be present during post-meal glucose absorption. Most effective split across meals. (Onset: ~1.5h, half-life: ~4h)

CoQ10 (Ubiquinone)

Take ~6h before the intended effect window

Reaches peak plasma concentration in ~6h. Half-life ~33h.

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

Supplements

4 items

Omega-3 (EPA/DHA)Moderate

Daily with meals • Triglyceride •

Supports cardiovascular health, inflammation control, & metabolic function.

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2000mg

Trade-offs & context

Tolerance

Fishy aftertaste/burps — take with food or use enteric-coated softgels

Interaction

Mild anticoagulant effect — caution pre-surgery or with blood thinners

Context: doses >3g EPA+DHA/day

Cardiovascular outcomes & mortality

Moderate

Population: General adults and cardiovascular risk populations

Study type: Systematic review and meta-analysis

Dose context: —

Omega-3 supplementation associated with reductions in cardiovascular events; benefit most consistent at higher EPA+DHA doses (≥2 g/day) & in high-risk populations.

Citation: See Omega-3 cardiovascular outcome trials meta-analysis.•https://pmc.ncbi.nlm.nih.gov/articles/PMC12129820/

PMC full-text review; curated cardiovascular evidence.

Delayed-onset muscle soreness (DOMS) after eccentric exercise

Low

Population: Healthy adults performing eccentric exercise

Study type: Systematic review and meta-analysis of RCTs

Dose context: —

Omega-3 PUFA supplementation produced a statistically significant reduction in DOMS (MD −0.93, 95% CI −1.44 to −0.42; p=0.0004) across 12 RCTs, though the effect size fell below the minimal clinically important difference of 1.4 on a 10-point VAS. Low-quality evidence overall.

Citation: Lv ZT, Zhang JM, Zhu WT. Omega-3 Polyunsaturated Fatty Acid Supplementation for Reducing Muscle Soreness after Eccentric Exercise: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Biomed Res Int. 2020;2020:8062017.•DOI: 10.1155/2020/8062017•https://pubmed.ncbi.nlm.nih.gov/32382573/

Statistical significance without clear clinical significance; larger doses (≥6 g/day) & longer supplementation (≥7 weeks) may be required.

Triglyceride reduction

High

Population: Adults with hypertriglyceridemia

Study type: Systematic review and meta-analysis of RCTs

Dose context: — (range: 2000–4000 mg)

High-dose omega-3 (≥2 g EPA+DHA/day) consistently reduces fasting triglycerides by 15–30% in adults with elevated baseline levels.

Citation: See PubMed triglyceride meta-analysis.•https://pubmed.ncbi.nlm.nih.gov/34139241/

Vitamin D3Low

Daily • Cholecalciferol •

Supports immune function, bone health, & metabolic regulation.

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50mg

Vitamin D status & physical performance in athletes

Low

Population: Competitive and recreational athletes

Study type: Narrative review

Dose context: —

Vitamin D insufficiency is prevalent among athletes, particularly indoor athletes & those in northern latitudes in winter. Insufficiency is associated with reduced muscle strength, power, & endurance; supplementation of 2,000–6,000 IU/day recommended to maintain 25(OH)D >40 ng/mL.

Citation: Yoon S, Kwon O, Kim J. Vitamin D in athletes: focus on physical performance and musculoskeletal injuries. Phys Act Nutr. 2021;25(2):20-25.•DOI: 10.20463/pan.2021.0011•https://pubmed.ncbi.nlm.nih.gov/34315203/

Narrative review; prevalence data robust, intervention evidence more limited.

Prevention of acute respiratory tract infections

Moderate

Population: Children and adults (ages 0–95); 25 RCTs, n=11,321

Study type: Systematic review and meta-analysis of individual participant data from RCTs

Dose context: —

Vitamin D supplementation reduced risk of acute respiratory tract infection (adjusted OR 0.88, 95% CI 0.81–0.96); greatest benefit in those with baseline deficiency (<25 nmol/L) & those receiving daily or weekly dosing rather than bolus doses.

Citation: Martineau AR, Jolliffe DA, Hooper RL, et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 2017;356:i6583.•DOI: 10.1136/bmj.i6583•https://pubmed.ncbi.nlm.nih.gov/28202713/

IPD meta-analysis; high statistical power; effect strongest in vitamin D-deficient individuals.

Fracture prevention in elderly adults

Moderate

Population: Ambulatory and institutionalized elderly persons

Study type: Systematic review and meta-analysis of RCTs

Dose context: —

Vitamin D at 700–800 IU/day reduced hip fracture risk by 26% (RR 0.74) & any nonvertebral fracture by 23% (RR 0.77); no significant benefit was observed at 400 IU/day.

Citation: Bischoff-Ferrari HA, Willett WC, Wong JB, et al. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA. 2005;293(18):2257-64.•DOI: 10.1001/jama.293.18.2257•https://pubmed.ncbi.nlm.nih.gov/15886381/

Dose-dependent effect; 400 IU/day insufficient for fracture prevention.

BerberineModerate

Split doses with meals • HCl •

Improves insulin sensitivity & lipid metabolism via AMPK activation.

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1000mg

Dyslipidemia — LDL, triglycerides, total cholesterol

Moderate

Population: Adults with dyslipidemia

Study type: Systematic review and meta-analysis of RCTs

Dose context: — (range: 900–1500 mg) • Duration: 4–24 weeks

Berberine reduced LDL cholesterol by 0.46 mmol/L, triglycerides by 0.34 mmol/L, & total cholesterol by 0.48 mmol/L across 18 RCTs; HDL changes differed by sex (increase in women, slight decrease in men). No serious adverse events reported.

Citation: Blais JE, Huang X, Zhao JV. Overall and Sex-Specific Effect of Berberine for the Treatment of Dyslipidemia in Adults: A Systematic Review and Meta-Analysis of Randomized Placebo-Controlled Trials. Drugs. 2023;83(5):403-427.•DOI: 10.1007/s40265-023-01841-4•https://pubmed.ncbi.nlm.nih.gov/36941490/

Glycemic control in type 2 diabetes

Moderate

Population: Adults with type 2 diabetes

Study type: Systematic review and meta-analysis of RCTs

Dose context: — (range: 500–1500 mg) • Duration: 8–24 weeks

Berberine reduced fasting plasma glucose by 0.82 mmol/L, HbA1c by 0.63%, & 2-hour postprandial glucose by 1.16 mmol/L across 37 RCTs (n=3048); glucose-lowering effect correlated with baseline glucose levels.

Citation: Xie W, Su F, Wang G, et al. Glucose-lowering effect of berberine on type 2 diabetes: A systematic review and meta-analysis. Front Pharmacol. 2022;13:1015045.•DOI: 10.3389/fphar.2022.1015045•https://pubmed.ncbi.nlm.nih.gov/36467075/

Coenzyme Q10Moderate

Daily with fat • Ubiquinone •

Supports mitochondrial electron transport & cellular energy production.

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200mg

Sperm motility

Moderate

Population: Men with fertility issues

Study type: RCT

Dose context: 200 mg typical (range: 200–300 mg) • Duration: 3 months

CoQ10 supplementation improved sperm motility and concentration.

Citation: Xu et al. (2018). Pretreatment with coenzyme Q10 improves ovarian response and embryo quality in low-prognosis young women with decreased ovarian reserve: a randomized controlled trial.•DOI: 10.26226/morressier.5af300b0738ab10027aa95f2

Study focused on male fertility outcomes.

Ovarian response

Moderate

Population: Women with diminished ovarian reserve

Study type: Systematic review

Dose context: 200 mg typical

CoQ10 pretreatment was associated with improved ovarian response and embryo quality.

Citation: Zhu et al. (2023). TEAS, DHEA, CoQ10, and GH for poor ovarian response undergoing IVF-ET: a systematic review and network meta-analysis.•DOI: 10.1186/2046-4053-4-1

Study highlights potential benefits in IVF outcomes.

Statin-induced myopathy

Moderate

Population: Patients on statins

Study type: Meta-analysis

Dose context: 200 mg typical

CoQ10 may reduce symptoms of statin-induced myopathy.

Citation: Lowry et al. (2020). Dietary Interventions in the Management of Fibromyalgia: A Systematic Review and Best-Evidence Synthesis.•DOI: 10.3390/nu12092664

Potential use in managing muscle symptoms associated with statin use.