What are the most crucial supplements for health, longevity and performance?

There isn’t one supplement that is universally crucial: prioritize the foundations first, then consider supplements that address your individual needs and goals. 1 2

1. Foundations: Put quality sleep, cardiovascular and resistance exercise, nutrition, stress management, and positive social connection ahead of supplements. 1
2. Testing and individual needs: Biological testing can help target supplementation to a specific need, rather than taking compounds without a reason; the discussion includes blood, saliva, urine, and stool testing. 3
3. Single-ingredient products: For targeted goals, single-ingredient formulations make it easier to adjust doses, assess what helps, and identify side effects. 4 5
4. Caution with high concentrations and growth pathways: High concentrations can be counterproductive or even destructive. The discussion also notes that mTOR is involved in cellular growth, including tumor-cell growth, and that evidence for using drugs to reduce it to extend lifespan remains insufficient in humans. 6 7