Older woman considers her daily supplement routine

Longevity Stack for Your 60s: A Practical Guide

November 12, 2026

A longevity stack in your 60s works best in layers. The base is protein, resistance training and any vitamin D you are advised to take. Targeted ingredients such as NMN, TMG, resveratrol or berberine come on top, one at a time, and only after you have checked them against your medicines and health history. This guide sets out the layers, what research says about each, and how the Vivetus range fits.

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TL;DR

A stack is a short, deliberate list of supplements. It supports healthy habits and does not replace them.
Layer one: protein, resistance training and, where advised, vitamin D. Creatine has consistent support for muscle and function.
Layer two: targeted ingredients chosen for a specific goal, added one at a time.
Check medicines, kidney health and existing products with a doctor or pharmacist before you start.
Keep the stack small. Overlapping products can add up to more of a substance than intended.

What a longevity stack means after 60
Layer one: the foundation
Check what you need before you buy
Layer three: targeted additions
A sample stack, layer by layer
How to build the stack step by step
Perspective
Safety: medicines, kidneys and overlapping products
What the evidence can and cannot tell you
Start your stack with Vivetus
FAQ
Sources

What a longevity stack means after 60

A longevity stack is a planned combination of supplements aimed at healthy ageing: staying strong, mentally sharp and energetic for longer. In your 60s the practical goal is healthspan, meaning more good years, rather than a single product that does everything.

A 2026 review of dietary supplements for healthy ageing says supplements should be adjuncts to foundational lifestyle behaviours and not stand-alone anti-ageing interventions. A second review reaches the same position: supplement strategies belong alongside healthy lifestyle choices, including resistance training.

That shapes how this guide is built. Think of the stack as three layers:

Foundation: food, protein, movement, sleep and any vitamin D you are advised to take.
Function: supplements with human data for muscle and physical function, such as creatine.
Targeted additions: ingredients chosen for a specific aim, such as cellular energy, methylation or metabolic support.

Most people reading about longevity start at layer three. Starting at layer one gives the rest a firmer base.

Layer one: the foundation

Protein and resistance training

Muscle loss is one of the most practical concerns after 60. The 2024 healthy-ageing review says sarcopenia may be mitigated through proper protein intake and creatine, and in certain situations through vitamin D and branched-chain amino acids. It describes an intake of 1.2 to 1.6 g of protein per kg of body weight per day, spread over three to four meals.

For a 70 kg adult that is roughly 84 to 112 g of protein a day. Spreading it over breakfast, lunch, dinner and a snack is easier than loading it into one meal. The same review cautions that this level of protein may be harmful in kidney disease, so anyone with kidney problems should speak to a physician before changing intake.

Daily protein target and meal distribution

The 2026 review concludes that protein, especially combined with resistance training, and creatine have the most consistent support among the supplements it evaluated. Two or three strength sessions a week do more for muscle than any capsule, and they make the supplements you add work in the right context.

Creatine

The 2024 review notes studies that found strength or lean-mass gains with at least 5 g of creatine a day. It is an inexpensive, well-studied option for adults concerned about muscle and function, and it is the one addition in layer two that most reviews agree on. Ask your doctor first if you have kidney disease.

Vitamin D

Vitamin D is a case where Dutch guidance is specific. CBS reports that women from age 50 and men from age 70 are advised to use extra vitamin D. Voedingscentrum lists 10 micrograms a day for women aged 50 to 69 in its supplement table, and gives an adult upper level of 100 micrograms a day.

The healthy-ageing review adds that vitamin D does not give benefit beyond correcting a deficiency. So treat it as a targeted foundation item: take what is advised for your age and sex, and check your dose with your GP if you take other products that also contain it.

Check what you need before you buy

Dutch public-health guidance favours correcting a documented need over taking a broad stack. CBS says most people do not need additional vitamins or minerals, and names vitamin D, folic acid in pregnancy and B12 for vegans as examples of targeted advice. Voedingscentrum likewise says most people get enough micronutrients from a varied diet, while supplements can suit specific groups, including older adults for vitamin D.

Two practical points follow for people in their 60s.

Vegan or largely plant-based diet: B12 is a standard example of targeted advice. Ask your GP whether a blood test makes sense.
Multivitamins and “antioxidant” blends: Cochrane found no good evidence that vitamin or mineral supplements preserve cognition or prevent dementia in cognitively healthy middle-aged and older adults. Voedingscentrum also warns that high-dose beta-carotene can increase lung-cancer risk. A stack built on large doses of generic antioxidants is not a sensible starting point.

A useful habit is to list everything you take now, including a multivitamin, and write down the dose of each vitamin and mineral. Only then decide what to add. Our guide to how to select nutritional products for healthy ageing walks through the same selection steps.

Layer three: targeted additions

Once the foundation is in place, targeted ingredients can be added for a defined purpose. Vivetus makes vegan supplements for healthy ageing, assembled in the Netherlands, and the range below maps to the most discussed longevity ingredients. Every ingredient is best added on its own, so you can see how you feel and keep track of what you take.

NMN for cellular energy

NMN is a precursor of NAD+, a molecule involved in cellular energy metabolism. Human studies show that NAD+ precursors can raise NAD+ levels in the blood, though results are mixed. Researchers are now asking whether the boost reaches the tissues that matter and whether it translates into better outcomes. That is why we describe NMN as support for energy and cell health and not as a guaranteed result. Vivetus NMN is available in capsule and powder form on the NMN page.

Resveratrol and pterostilbene

Both are plant polyphenols marketed for antioxidant support and often paired with NMN in longevity routines. Vivetus offers resveratrol and pterostilbene, including a 500 mg, 30-capsule pterostilbene product on the Dutch product page.

Fisetin and quercetin

These two flavonoids are frequently discussed together in healthy-ageing circles. Vivetus offers fisetin and quercetin as separate products, so you can decide whether you want one, both or neither in your stack.

TMG (betaine)

TMG is listed by Vivetus for methylation and homocysteine support. It is often taken alongside NMN, since NAD+ precursor routines draw on methylation pathways. You can find it in the Vivetus collections.

Berberine

Vivetus lists berberine for blood sugar, cholesterol and metabolism. Because it is aimed at metabolic markers, it is the item in this list where medicines matter most. If you take medicines for diabetes, cholesterol or blood pressure, ask your doctor or pharmacist before starting. The Dutch food safety authority NVWA says that people taking medicines should check compatibility before starting a supplement.

Apigenin

Apigenin is listed by Vivetus for anti-inflammatory and brain-function support. It is a sensible candidate if cognitive support is your main goal. You can find it on the apigenin page.

A sample stack, layer by layer

The table shows one way to structure a stack. It is a framework for a conversation with your GP or pharmacist, not a prescription. Quantities depend on your own situation, so follow the label of each product.

Layer	Item	Purpose	Check before starting
Foundation	Protein across 3 to 4 meals, strength training	Muscle and function	Kidney health
Foundation	Vitamin D	Advised for women from 50 and men from 70 in the Netherlands	Total dose from all products
Function	Creatine	Strength and lean mass	Kidney health
Targeted	NMN, optionally with TMG	Cellular energy, methylation support	Other supplements, medicines
Targeted	Resveratrol or pterostilbene	Antioxidant support	Medicines
Targeted	Fisetin, quercetin	Healthy-ageing support	Medicines
Targeted	Berberine	Blood sugar, cholesterol, metabolism	Diabetes and cholesterol medicines
Targeted	Apigenin	Brain function support	Medicines

You do not need every row. Many people choose the foundation, then one or two targeted items. For readers who prefer a ready-made combination, Vivetus offers bundles: the Vitaal Basis bundel and the VitaalPlus bundel.

How to build the stack step by step

Write down what you take now. Include the multivitamin, fish oil and anything bought abroad. Note the dose of each vitamin and mineral.
Set the foundation. Aim for protein at every meal and add resistance training twice a week. Add vitamin D if it is advised for your age and sex.
Pick one goal. Energy, metabolic support or cognitive support. Choose the ingredient that matches it.
Add one product at a time. Wait a few weeks before the next, so you know what you are taking and how you feel.
Review every six months. Drop what you no longer need. Talk to your GP about any blood tests.

This order keeps the stack small and understandable. It also means that if a medicine or health condition changes, you can adjust one item without rebuilding everything.

Perspective

We build Vivetus around one idea: the ingredients in a longevity stack should have a clear purpose, a transparent formulation and a place in a routine you can sustain.

In our experience, the people who benefit most from a stack are those who treat it as a layer on top of good habits. Protein, strength training, sleep and a varied diet come first. Targeted ingredients such as NMN, TMG, resveratrol, fisetin, quercetin, pterostilbene, apigenin and berberine then support specific goals.

That is why we offer them as separate vegan products, assembled in the Netherlands and tested for purity, and also as bundles for people who want a ready-made starting point. You can choose one ingredient, or build up gradually, with free shipping on orders over €50.

Our customer service answers questions about combining products, in several languages. We also encourage everyone to review their stack with a doctor or pharmacist, especially if they take regular medication.

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Safety: medicines, kidneys and overlapping products

Supplements are not risk-free just because they are sold without a prescription. NVWA warns that supplements can cause harm when combined with medicines and may cause toxicity when several products provide the same substance. It advises consulting a doctor or pharmacist if a medicine seems less effective or unexpected side effects appear.

Three practical rules for your 60s:

Count the doses across products. The Dutch health institute RIVM found that supplements made specifically for older people stayed below established upper limits, while some general-purpose products exceeded them. It also notes that long-term high intake of vitamin B6 or E may be harmful. Voedingscentrum lists 12 mg a day as the adult upper level for B6.
Mention the stack at medication reviews. Tell your pharmacist and GP what you take, including powders.
Do not stack high doses of the same vitamin. Voedingscentrum warns that long-term use of supplements with large amounts of vitamins or minerals can harm health.

If you have kidney disease, speak to your physician before raising protein or adding creatine. If you take medicines for blood sugar, cholesterol, blood pressure or blood thinning, raise the whole stack with your doctor before you begin.

What the evidence can and cannot tell you

For most targeted longevity ingredients, the research so far measures intermediate markers, such as NAD+ in blood, rather than long-term outcomes. AARP’s expert commentary on NAD+ precursors points out that raising a circulating biomarker is an intermediate finding, and that the key open question is whether NAD+ reaches relevant tissues and improves outcomes.

A 2024 systematic review of adults aged 65 and older reported more promising associations for vitamin D, probiotics and polyunsaturated fatty acids than for vitamins A, B, C and E. It also stressed that the studies differ too much to compare directly. In practice, that supports building your stack around clear goals and keeping a record of how you feel, and not around any promise of a result.

For more detail on how to read the science, see our guides on how scientific evidence supports supplement choices after 50 and the evidence-based supplement guide for healthy ageing. Our top nutritional products for healthy ageing article compares five picks in more depth.

Start your stack with Vivetus

If you have set the foundation and want to add targeted support, the Vivetus range covers NMN in capsule and powder form, resveratrol, fisetin, quercetin, pterostilbene, apigenin, TMG and berberine. All are vegan and tested for purity, and subscription purchase is available if you prefer a regular delivery. Orders over €50 ship free.

For a ready-made starting point, choose the Vitaal Basis bundel. For a broader combination, look at the VitaalPlus bundel. If you prefer to build your own, browse the Vivetus shop and add one product at a time.

FAQ

What should a longevity stack for the 60s include?

Start with protein, resistance training and vitamin D where advised for your age and sex. Creatine has consistent support for muscle and function. After that, add targeted ingredients such as NMN, TMG or berberine for a specific goal, one at a time.

Is NMN suitable in your 60s?

NMN is one of the most discussed ingredients for healthy ageing, and human studies show that NAD+ precursors can raise NAD+ in blood. Results are mixed, and research on long-term outcomes continues. If you take medicines or have a health condition, ask your doctor or pharmacist before starting.

How many supplements are too many?

There is no fixed number, but a short list you understand is safer than a long one. NVWA warns that several products with the same substance can add up to toxic amounts. Add one product at a time and total the doses from all products.

Do I need a blood test before starting?

A blood test is useful for vitamin D and B12, especially on a vegan diet, because Dutch guidance targets these for specific groups. Ask your GP whether a test makes sense for you. It also gives you a baseline when you review your stack later.

Can I take a longevity stack with my medication?

Some supplements can interact with medicines. Berberine, for example, is aimed at blood sugar and cholesterol, so it matters if you take medicines for those. Show your full list to your doctor or pharmacist before you begin.