Mark Hyman, MD’s Longevity Protocol
About Mark Hyman
Evidence Rating Key
Foundational Stack (The “Five Essentials”)
Hyman recommends these for nearly everyone, calling them the baseline to cover modern nutritional gaps:
| Supplement | Dose | Brand | Purpose | Evidence |
|---|---|---|---|---|
| Multivitamin | 1-2 capsules/day | Designs for Health Twice Daily Multi | Nutritional insurance — bioavailable forms, methylated B vitamins, chelated minerals | ⭐⭐⭐⭐ |
| Omega-3 Fish Oil | 2-4g EPA+DHA/day | Metagenics | Anti-inflammation, brain health, cardiovascular protection, insulin sensitivity | ⭐⭐⭐⭐⭐ |
| Vitamin D3 + K2 | ~5,000 IU D3 + K2 | Designs for Health Vitamin D Supreme | Immune function, bone health, anti-inflammatory. Considers supplementation essential year-round | ⭐⭐⭐⭐⭐ |
| Magnesium | Glycinate form | Designs for Health Magnesium Glycinate | 300+ enzyme cofactor, sleep, muscle function. “Most people are deficient” | ⭐⭐⭐⭐⭐ |
| Probiotics | Daily synbiotic | Seed DS-01 Daily Synbiotic | Gut microbiome health — 24 clinically studied probiotic strains + prebiotic | ⭐⭐⭐⭐ |
Longevity & Biohacking Stack
| Supplement | Dose | Purpose | Evidence |
|---|---|---|---|
| NMN (Nicotinamide Mononucleotide) | ~900mg/day | NAD+ boosting — cellular energy, DNA repair. Endorses Wonderfeel Youngr NMN | ⭐⭐⭐ |
| HTB Rejuvenate (Himalayan Tartary Buckwheat) | Standard dose | Phytonutrients for immune function, metabolism, cellular rejuvenation. Unique to Hyman’s protocol | ⭐⭐⭐ |
| Senolytic compounds | Cyclical dosing | Quercetin + fisetin — clears senescent “zombie” cells. Taken in periodic bursts, not daily | ⭐⭐⭐ |
| Sulforaphane (Broccoli Seed Extract) | OncoPLEX brand | Nrf2 activation, detoxification, cellular defense. Contains myrosinase for better absorption | ⭐⭐⭐⭐ |
| Curcumin + EGCG + Pterostilbene | Combination stack | Polyphenol trio — anti-inflammation, brain health, aging resilience | ⭐⭐⭐⭐ |
| CoQ10 / Ubiquinol | Standard dose | Mitochondrial energy production, cardiovascular support | ⭐⭐⭐⭐ |
| Astaxanthin | Standard dose | Systemic antioxidant — joint, skin, eye, brain, and cardiovascular protection | ⭐⭐⭐ |
The Functional Medicine Approach
What distinguishes Hyman from other longevity influencers is his root-cause methodology. His personal health journey started when chronic mercury poisoning caused severe fatigue — no conventional doctor found the cause. This led him to functional medicine’s core principle: find and fix the underlying cause, don’t just treat symptoms.
His “Pegan Diet” (paleo + vegan hybrid) emphasizes whole foods, adequate protein, healthy fats, and minimal processed food. He considers supplements secondary to diet but necessary given modern soil depletion and food quality decline.
Commercial Disclosure
Hyman runs a curated supplement store at drhyman.com featuring products from Pure Encapsulations, Metagenics, Thorne, Designs for Health, and Xymogen. He also co-founded Function Health (biomarker testing platform, 160+ lab tests). This commercial involvement doesn’t invalidate his recommendations, but it’s worth knowing that he profits from the supplements he recommends — a conflict most protocol-sharers have to varying degrees. Compare with Kaeberlein who takes a skeptical view of the supplement industry, or Johnson who sells his own Blueprint supplement line.
How Hyman Compares to Other Protocols
Hyman sits in the moderate zone — more aggressive than Kaeberlein or Attia, less aggressive than Sinclair or Johnson. His unique additions are HTB Rejuvenate (no other protocol-sharer takes it) and his emphasis on senolytics as a cyclical intervention. His NMN use aligns with Sinclair; his omega-3 and D3 emphasis aligns with everyone.
Sources
- drhyman.com — Longevity & Biohacking Supplement Stack
- Hyman, M. (2023). “Young Forever: The Secrets to Living Your Longest, Healthiest Life”
- The Doctor’s Farmacy Podcast — multiple episodes on longevity protocols
- SuppCo — Mark Hyman’s Essential Longevity Support Protocol
- Function Health — co-founded by Hyman, 160+ biomarker testing
Protocol pages are maintained by Longevity Notes. See also: Peter Attia · Andrew Huberman · David Sinclair · Gary Brecka · Bryan Johnson · Rhonda Patrick · Peter Diamandis · Matt Kaeberlein · Compare All Protocols
📋 Protocol Change Log
March 2026 — Initial protocol page published based on latest public interviews and content.