Last updated: September 28, 2026 · Originally published: March 21, 2026 · By Eternal Elixir Editorial
To build a complete longevity stack, get the basics right first (training, sleep, food), then add one supplement for each ageing pathway you want to support, one at a time, at the dose on its label. The four-compound version in this guide pairs NMN for NAD+, trans-resveratrol for sirtuin signalling, spermidine for autophagy and TUDCA for bile flow and cellular stress. No study has tested all four together, so each one has to earn its place on its own evidence, which we set out below.
Our pick: Eternal Elixir makes all four, in 90-capsule bottles, and they ship from Sydney within 24 hours. If you’d rather not assemble it yourself, our Cellular Longevity Stack bundles NMN 500mg, Spermidine 10mg and Trans-Pterostilbene 500mg (a close relative of resveratrol); add TUDCA 500mg and you have all four pathways covered. Eternal Elixir makes these products, so read our recommendation with that in mind.
Start with the foundations
Supplements sit on top of habits, not in place of them. Before you spend anything on capsules, the things with the strongest evidence for a longer, healthier life are the everyday ones:
- Exercise: a mix of resistance training to keep muscle and bone, and cardio for heart and lung fitness.
- Sleep: regular sleep and wake times, and enough hours to wake up rested.
- Food: mostly whole foods, plenty of vegetables and fruit, and enough protein to hold on to muscle as you age.
- Not smoking, and keeping alcohol low.
- Regular check-ups: baseline blood tests with your GP give you something to compare against later.
If those are in place and you want to add supplements, the rest of this guide is how to do it in a way you can keep up.
Why these four: one compound per ageing pathway
In 2023 a group of ageing researchers updated their list of the “hallmarks of ageing” to twelve processes, including mitochondrial dysfunction, deregulated nutrient sensing, disabled macroautophagy and loss of proteostasis, the cell’s ability to keep its proteins correctly folded (López-Otín and colleagues, Cell). The idea behind this stack is to pick one compound aimed at each of four of those processes instead of doubling up on one:
- NMN: a precursor to NAD+, the coenzyme cells use to make energy and that sirtuin enzymes depend on.
- Trans-resveratrol: studied as a sirtuin activator, the signalling side of the NAD+ story.
- Spermidine: a polyamine studied for its role in autophagy, the cell’s recycling process.
- TUDCA: a bile acid studied as a “chemical chaperone” that helps cells cope with protein-folding stress.
That logic is a reasonable way to avoid buying three versions of the same thing. It is not proof that the combination does more than its parts; nobody has run that trial.
The four-compound stack at a glance
Prices as of Sep 2026, from our product pages. Cost per day is the bottle price divided by the servings on the label.
| Compound | Pathway | Our product | Label serve | When to take it (label) | Bottle lasts | Cost per day | Buy |
|---|---|---|---|---|---|---|---|
| NMN | NAD+ supply | NMN 500mg, 90 capsules, A$59.99 | 1 capsule (500 mg) | Daily, preferably in the morning | 90 days | $0.67 | View NMN |
| Trans-resveratrol | Sirtuin signalling | Trans-Resveratrol 1200mg, 90 capsules, A$59.99 | 2 capsules (1,200 mg) | Daily, with or without food | 45 days | $1.33 | View resveratrol |
| Spermidine | Autophagy | Spermidine 10mg, 90 capsules, A$49.99 | 1 capsule (10 mg) | Daily with a meal | 90 days | $0.56 | View spermidine |
| TUDCA | Bile flow and protein-folding stress | TUDCA 500mg, 90 capsules, A$59.99 | 1 capsule (500 mg) | Daily with a meal | 90 days | $0.67 | View TUDCA |
Add the Cellular Longevity Stack to cart · $139.99
Taken at label serves, the four come to about $3.23 a day. The Cellular Longevity Stack (A$139.99 for three 90-capsule bottles) plus a bottle of TUDCA works out to about $2.22 a day over 90 days, using pterostilbene in place of resveratrol. Two bottles of any single product save 10%, three save 15% and five save 20%, and orders over $100 ship free.
Step 1: NMN for NAD+
NAD+ is a coenzyme every cell uses to turn food into energy, and the sirtuin enzymes can’t work without it. Levels appear to fall with age in people as well as animals: in skin samples from 49 people aged from newborn to 77, NAD+ levels were lower in older tissue in both men and women (Massudi and colleagues, 2012). For more on when that decline starts, read our piece on NAD+ decline by age.
NMN is one step away from NAD+ in the body’s own production line. The best human trial so far randomised 80 healthy adults aged 40 to 65 to placebo or 300 mg, 600 mg or 900 mg of NMN a day for 60 days (Yi and colleagues, 2023). Blood NAD rose in every NMN group, most at 600 mg and 900 mg; walking distance in a six-minute test improved compared with placebo; and there were no safety issues. One author works for an NMN manufacturer, and the trial ran for two months, so it tells us little about years of use. Our NMN long-term safety guide covers what longer studies show.
Our product: NMN 500mg, 500 mg per capsule, 90 capsules. The label says 1 capsule daily, preferably in the morning, so one bottle lasts 90 days at about $0.67 a day. To compare NMN brands on cost per serve, see the best NMN supplements in Australia.
Step 2: trans-resveratrol for sirtuin signalling
Resveratrol is a polyphenol found in grape skins and in Japanese knotweed, the usual supplement source. Its reputation comes from a 2003 Nature paper from David Sinclair’s lab, which found that resveratrol activated the human sirtuin SIRT1 in lab tests and extended the lifespan of yeast by 70% (Howitz and colleagues). Because sirtuins need NAD+ to work, the thinking goes that NMN supplies the fuel and resveratrol turns up the signal. That is the basis of the NMN and resveratrol pairing we compare in NMN vs resveratrol.
The honest limit: the yeast and test-tube findings haven’t been shown to translate into slower ageing in people, and whether supplement doses switch on SIRT1 in human tissue is still debated. Treat resveratrol as the most speculative of the core pair.
Our product: Trans-Resveratrol 1200mg, 600 mg of trans-resveratrol per capsule. The label serve is 2 capsules daily (1,200 mg), with or without food, so a 90-capsule bottle lasts 45 days at about $1.33 a day. If you’re deciding between resveratrol and its relative pterostilbene, which our Cellular Longevity Stack uses, read pterostilbene vs resveratrol.
Step 3: spermidine for autophagy
Autophagy is how cells break down and recycle worn-out parts, and it slows with age. Spermidine is a polyamine found in foods such as wheat germ, aged cheese and mushrooms. In mice, adding spermidine to the diet extended lifespan and improved measures of heart function in old animals, and those heart effects disappeared in mice whose heart cells couldn’t carry out autophagy (Eisenberg and colleagues, 2016).
In people the evidence is weaker. In an Austrian study that followed 829 adults aged 45 to 84 for 20 years, those who ate the most spermidine had lower death rates than those who ate the least (Kiechl and colleagues, 2018). That is an association from food questionnaires, not proof that spermidine caused it. The one long placebo-controlled trial, SmartAge, gave 100 adults aged 60 to 90 either 0.9 mg of spermidine a day from wheat germ or a placebo for 12 months and found no difference in memory scores (Schwarz and colleagues, 2022). Our capsules contain more than that trial used, and no trial has tested a 10 mg daily dose against placebo for ageing outcomes.
Our product: Spermidine 10mg, 10 mg per capsule from wheat germ extract, 90 capsules. The label says 1 capsule daily with a meal, which works out to about $0.56 a day. For how much to take and why, see our spermidine dosage guide, and for other brands, the best spermidine supplements in Australia. If you’re only combining two, our guide to taking spermidine and NMN together covers that pairing.
Step 4: TUDCA for bile flow and cellular stress
TUDCA (tauroursodeoxycholic acid) is a bile acid your body makes in small amounts. In mouse studies it worked as a “chemical chaperone”, helping cells handle stress in the endoplasmic reticulum, the part of the cell that folds proteins (Ozcan and colleagues, 2006). It is also taken to support healthy bile flow.
Of the four, TUDCA has the least direct connection to ageing research. No human study has looked at it as a longevity supplement. It belongs in this stack if liver and bile support is one of your own goals, and it’s the easiest one to leave out if you’re keeping costs down. Our article on the benefits of a TUDCA supplement goes through the evidence in more detail.
Our product: TUDCA 500mg, 500 mg per vegetarian capsule, 90 capsules. The label says 1 capsule daily with a meal, about $0.67 a day.
How to build your longevity stack, step by step
- Week 1: start NMN, one capsule each morning.
- Week 5: if NMN sits well with you, add trans-resveratrol, two capsules a day with or without food.
- Week 9: add spermidine, one capsule with a meal.
- Week 13: add TUDCA, one capsule with a meal, if bile and liver support is one of your goals.
Adding one compound every four weeks means that if something disagrees with you, you know which one it was. Once everything is in, a simple routine is NMN and resveratrol at breakfast, and spermidine and TUDCA with breakfast or your main meal. Keep to the serve on each label; more isn’t better, and our labels don’t call for more.
Stacks by budget
- Starter: NMN on its own, about $0.67 a day.
- Core pair: NMN plus trans-resveratrol, about $2.00 a day. The resveratrol bottle lasts 45 days, so you’ll reorder it twice for every NMN bottle.
- Ready-made: the Cellular Longevity Stack, A$139.99 for 90 days of NMN, spermidine and pterostilbene, about $1.56 a day.
- Complete: the four compounds in this guide, about $3.23 a day, or the Cellular Longevity Stack plus TUDCA, about $2.22 a day.
For other combinations, including where Ca-AKG fits (see our Ca-AKG guide), compare the best longevity supplement stacks in Australia, the best longevity supplements by daily cost and NMN and resveratrol combination products, or browse the full Eternal Elixir range.
Safety: who should check first
No study has tested these four compounds together, so nobody can say the combination is free of interactions. Keep to label serves and talk to your doctor before starting if any of these apply:
- You’re pregnant or breastfeeding, or under 18. None of these are for you.
- You take prescription medicines, especially blood thinners, since resveratrol can affect how some medicines work.
- You have a gallbladder or liver condition, before adding TUDCA.
- You have any ongoing medical condition or are scheduled for surgery.
If you notice stomach upset or anything unusual after adding a compound, stop that one and check with your doctor. This is another reason to add them one at a time.
Tracking your results
Most of what these compounds are studied for can’t be felt from one week to the next, and there’s no validated home test that shows whether a stack is slowing ageing. What you can track:
- Baseline and follow-up bloods with your GP, such as a full blood count, liver function, fasting glucose and lipids, so you both know everything is in normal range.
- A short daily log of energy, sleep and training recovery. It’s subjective, but it tells you whether a new compound coincided with a change.
- Your training numbers, which reflect the habits that matter most.
Longevity stack FAQ: frequently asked questions
What is the best anti-ageing supplement in Australia?
Our pick is Eternal Elixir NMN 500mg: 500 mg of NMN per capsule, 90 capsules per bottle, one capsule a day at about $0.67. It has the strongest human trial data of the compounds in this guide, with a placebo-controlled trial showing higher blood NAD at similar doses. Eternal Elixir makes it, so weigh our pick with that in mind. No supplement has been shown to slow ageing in people.
Add NMN 500mg to cart · $59.99
What is the perfect supplement stack?
There isn’t one that suits everyone. A sensible approach is to cover the basics of exercise, sleep and food first, then choose one compound per ageing pathway you care about, starting with NMN and adding others one at a time at label serves.
Do I need all four compounds, or can I start with fewer?
Start with fewer. NMN on its own is the simplest start, and NMN plus trans-resveratrol is the most common core pair. Spermidine and TUDCA can come later if they suit your goals and budget.
Can you take NMN, resveratrol, spermidine and TUDCA together?
They’re often combined, but no study has tested all four together, so there’s no evidence either way on interactions between them. Keep to label serves, add them one at a time, and check with your doctor first if you take prescription medicines.
Add the Cellular Longevity Stack to cart · $139.99
What time of day should I take a longevity stack?
Follow each label. Our NMN is best taken in the morning, trans-resveratrol can be taken with or without food, and spermidine and TUDCA are taken with a meal. Taking everything at breakfast is the easiest routine to keep.
At what age should I start a longevity stack?
There’s no evidence-based starting age. The main NMN trial enrolled healthy adults aged 40 to 65, and most longevity research focuses on middle age onwards. Adults of any age get more from exercise, sleep and diet than from supplements, so start there.
What are the top things for longevity?
Regular exercise that includes strength training, enough good sleep, a mostly whole-food diet with enough protein, not smoking, and keeping alcohol low. Supplements are optional extras on top of those.
Sources
- López-Otín C and colleagues. Hallmarks of aging: an expanding universe. Cell, 2023. PubMed
- Massudi H and colleagues. Age-associated changes in oxidative stress and NAD+ metabolism in human tissue. PLoS One, 2012. PubMed
- Yi L and colleagues. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. GeroScience, 2023. PubMed
- Howitz KT and colleagues. Small molecule activators of sirtuins extend Saccharomyces cerevisiae lifespan. Nature, 2003. PubMed
- Eisenberg T and colleagues. Cardioprotection and lifespan extension by the natural polyamine spermidine. Nature Medicine, 2016. PubMed
- Kiechl S and colleagues. Higher spermidine intake is linked to lower mortality: a prospective population-based study. American Journal of Clinical Nutrition, 2018. PubMed
- Schwarz C and colleagues. Effects of spermidine supplementation on cognition and biomarkers in older adults with subjective cognitive decline: a randomized clinical trial. JAMA Network Open, 2022. PubMed
- Ozcan U and colleagues. Chemical chaperones reduce ER stress and restore glucose homeostasis in a mouse model of type 2 diabetes. Science, 2006. PubMed
- Product labels, checked September 2026: NMN 500mg, Trans-Resveratrol 1200mg, Spermidine 10mg, TUDCA 500mg, Trans-Pterostilbene 500mg and the Cellular Longevity Stack.
