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If you’re only going to take one longevity supplement, start with this one
You don’t have to start all 3 on the same day. Start with sulforaphane, then add NMN and spermidine. Here’s why.
Brands have paid for promotional consideration in these articles.
You don’t have to start all 3 on the same day.
Begin with one. Once it’s a daily habit, add the next.
Leading longevity scientists recommend sulforaphane, NMN and spermidine more than any other supplements. Each one works on its own, so you can start with one and add the others later.
Here’s the order we’d suggest, and why.
1. Start with sulforaphane
Chronic inflammation is the biggest driver of aging. Sulforaphane calms it by switching on your cells’ own defenses.
It’s also the single most studied molecule in longevity, with 3,000+ published studies behind it.
That research covers longevity, immunity, the heart, the brain, energy and metabolism.
And there’s a practical reason to put it first. Of the three, it’s the one where the product you choose makes the biggest difference.
In October 2024, IEH Laboratories measured 21 sulforaphane supplements in the finished capsule: 20 competing products bought at retail, tested alongside BROQ.
The testing was commissioned and paid for by the maker of one of the twenty-one products.
More than half of the competing products, 11 of the 20, delivered less than 1 mg per serving. The studies that show significant benefits use 30 mg to 70 mg per day.
BROQ delivered 25 mg per serving, the most of any product tested. More than double the sulforaphane of 18 of the 20 other brands tested.
The best of the others, SM Nutrition 50mg Sulforaphane, delivered 16.0 mg.
BROQ comes in a delayed-release capsule, which opens in your intestines, not your stomach. Its most recent batch measured 34.1 mg per serving, in a report from an independent 3rd-party lab dated September 17, 2026 and published by BROQ’s maker.
2. Then add NMN
NMN is what your body uses to make NAD+, and NAD+ is what your cells use to repair DNA and make energy.
NAD+ begins to drop around 25. 25% is gone by your mid-30s, and 50% is gone by 50.
All that time, your DNA takes tens of thousands of breaks a day, and the enzymes that fix them are powered by NAD+.
Taking NMN has been shown to more than double NAD+ levels, restoring NAD+ to the level it was at age 25. (This is true on average but not for everyone.)
Check 2 things on any NMN label: the form, because only the beta form of NMN builds NAD+, and the dose, because more than half of the NMN supplements sold today deliver 500 mg or less.
An independent 3rd-party lab measured 6 NMN products, in reports dated September 17, 2026. The testing was commissioned and paid for by the maker of one of the six products tested.
All 5 competitors delivered close to what their own labels promise, between 90% and 104%. But 3 of those labels promise 500 mg, and one promises 250 mg.
NMN-99 delivered 1,139.6 mg per serving, more NMN than any of the other 5 brands tested. More than double the NMN of 4 out of the 5 top competitors tested.
The exception was Black Forest NMN 1000 mg, at 905.0 mg.
NMN-99 is made from Uthever, the world’s first patented NMN backed by its own randomized, double-blind, placebo-controlled human trial. It’s verified at 99+% purity in the beta form.
3. Then add spermidine
Spermidine comes third here, but it may be the single most powerful nutrient for living longer.
In a 20-year study comparing 146 compounds, spermidine had the strongest link to a longer life of any nutrient measured. Nearly six additional years.
The study followed 829 people for 20 years (Kiechl et al., American Journal of Clinical Nutrition, 2018).
Your body produces spermidine for one reason: to launch autophagy, the process every cell uses to take out its own trash. The Nobel Prize was awarded for discovering how autophagy works.
Fasting is the famous way to trigger it. Scientists call spermidine a caloric restriction mimetic, which means your cells think you’re fasting.
Before you buy, check whether a product is pure spermidine or wheat germ extract. Most spermidine supplements use wheat germ extract: a big capsule of plant material where only about 1% is actual spermidine.
The lab that measured the NMN products also measured 6 spermidine products. That testing was also commissioned and paid for by the maker of one of the six products tested.
SPMD-99 delivered 21.9 mg per serving, the most of the 6. Double the spermidine of 4 out of the 5 top competitors tested.
The closest was Renue By Science Liposomal Spermidine, at 19.0 mg.
SPMD-99 is pure spermidine at 99+% purity, with no wheat germ. Every serving delivers a full 20 mg, which meets or exceeds the dosage in every major study linking spermidine to a longer life.
See the lab results for sulforaphane, NMN and spermidine
When to change the order
All three are for longevity, so there’s no wrong place to start. These are the cases where we’d begin somewhere else.
If you already take one of the three, start with the next one. Check where your brand came in the lab results first.
Start with NMN if your NAD+ is what you want back. It begins to drop around 25, and NMN is what your body uses to rebuild it.
Start with spermidine if you fast, or wish you could. You get the benefits of fasting, without the fasting.
Adding the next one
There’s no set wait. Once the first one is a daily habit, add the second.
They work on different things, so they can be taken together. Take sulforaphane and NMN in the morning, and spermidine with your last meal.
That said, any time of day works. Consistency matters most.
All three pouches carry the same advice: for best results, take for a minimum of 4 months and beyond.
BROQ, NMN-99 and SPMD-99 each come with a 180-day money-back guarantee on monthly subscriptions and one-time purchases, and 30 days for a full refund on prepaid 12-month subscriptions. Either way, there’s nothing to send back.
The 180 days run longer than the 4 months the pouches recommend, so you can give your first one a full try.
Sources
Brands have paid for promotional consideration in these articles.