The Little Ox Longevity Protocol: A Doctor's Blueprint for Feeling Your Best

People often ask me what supplements I actually take, and which ones I genuinely recommend to patients who want to take a proactive approach to their health as they age.

The honest answer is that there is no single magic supplement. Longevity is not a one-lever problem. But there is a coherent, science-informed protocol that addresses the key biological mechanisms of ageing — and I want to share it with you in full, with the reasoning behind every element.

This is the Little Ox Longevity Protocol.

The Biology We're Working With

Before I get to the supplements, it's worth understanding what we're actually trying to address. Ageing at a biological level involves several interconnected processes:

• NAD+ decline — the coenzyme that powers cellular metabolism and DNA repair falls by up to 50% between young adulthood and middle age
• Mitochondrial dysfunction — our cellular power plants become less efficient, reducing energy output and increasing oxidative stress
• Collagen loss — from our mid-20s, collagen production falls by around 1–2% per year, affecting skin, joints and connective tissue
• Gut microbiome decline — diversity and beneficial bacterial populations tend to decrease with age and poor dietary habits
• Oxidative stress accumulation — free radical damage accumulates faster than our repair mechanisms can keep up with
• Inflammation — chronic low-grade inflammation ("inflammaging") underpins many age-related conditions

A good longevity protocol addresses as many of these simultaneously as possible. Here's how.

Foundation: NMN Plus (Daily, Morning)

NMN is the cornerstone of the protocol. By raising NAD+ levels, we're addressing the single most upstream biological change associated with ageing. With NAD+ restored, sirtuins can function, DNA repair improves, mitochondrial efficiency increases, and metabolic regulation tightens.

I recommend NMN Plus over NMN Pure for the longevity protocol specifically because of the Trans-Resveratrol. Resveratrol activates SIRT1 and SIRT3 — the longevity proteins that NAD+ powers. Taking them together creates a more complete activation of the pathway than either alone.

Dose: 2 capsules in the morning on an empty stomach.

Cellular Metabolism: Shilajit Complex (Daily, Morning)

Shilajit addresses mitochondrial function from a complementary direction to NMN. Where NMN works through the NAD+ pathway, shilajit's dibenzo-alpha-pyrones support mitochondrial electron transport directly. The fulvic acid enhances cellular nutrient uptake, and the adaptogenic stack (Lion's Mane, Reishi, Ashwagandha, Maca) provides cognitive and stress resilience support.

Together, NMN Plus and Shilajit Complex create a dual-pathway approach to cellular metabolism — one working through NAD+, one working through direct mitochondrial-related research.

Dose: 2 capsules in the morning with food.

Recovery and Sleep: Magnesium Glycinate (Daily, Evening)

Sleep is when the body performs the majority of its repair work — cell regeneration, hormone release, memory consolidation, and tissue recovery. Magnesium Glycinate supports this process by calming the nervous system, reducing muscular tension, and supporting the GABA pathway that facilitates deep, overnight recovery.

Magnesium is also a cofactor in over 300 enzymatic reactions, several of which are directly involved in the NAD+ biosynthesis pathway — making it a meaningful support supplement for the NMN element of this protocol.

Dose: 2 capsules 30–60 minutes before bed. Magnesium Glycinate →

Structural Health: Collagen Complex 5-in-1 (Daily, Morning)

Collagen loss is one of the most visible and tangible aspects of ageing — affecting collagen formation (via Vitamin C), joint comfort, and connective tissue integrity. Our Collagen Complex 5-in-1 provides Marine Collagen Type I alongside Vitamin C (essential for collagen synthesis), Hyaluronic Acid (skin hydration), Biotin (hair and nails) and Trans-Resveratrol (antioxidant protection for collagen).

Dose: 3 capsules in the morning, with or without food.

Gut and Immune Foundation: Bio Cultures Complex (Daily, Before Meals)

The gut microbiome influences far more than digestion — it affects immune function, inflammation, the gut-brain axis, and nutrient absorption efficiency. A compromised gut means you absorb less from your diet and supplements alike. Our Bio Cultures Complex with 75 billion CFU and 25 strains provides broad-spectrum microbiome support.

Dose: 2 capsules, 30 minutes before the first meal of the day.

Antioxidant Protection: Caviar Astaxanthin (Optional, With Food)

For those who want comprehensive oxidative stress protection — particularly relevant for skin health and cardiovascular protection — Caviar Astaxanthin Complex rounds out the protocol. Astaxanthin's unique ability to protect both layers of the cell membrane makes it unlike any other antioxidant supplement.

Dose: 2 capsules with a meal containing some fat.

The Full Daily Schedule

Time	Supplement	Capsules
Morning, empty stomach	NMN Plus	2
Morning, with food	Shilajit Complex + Collagen Complex 5-in-1	2 + 3
Before first meal	Bio Cultures Complex	2
With lunch or dinner	Caviar Astaxanthin Complex (optional)	2
Evening, before bed	Magnesium Glycinate	2

What to Expect and When

Most people notice improved energy and recovery and overnight routine within 2–4 weeks. Skin changes from collagen and astaxanthin take 6–8 weeks of consistent use to become visible. The deeper longevity effects of NAD+ restoration are cumulative and long-term — this protocol is not a short course, it's a lifestyle foundation.

Consistency matters more than perfection. Taking these supplements regularly over months and years will deliver results that a sporadic approach never will.

All Little Ox supplements are available individually or as part of our bundle range for better value.

Shop all Little Ox supplements →

Written by Dr Chun Tang, MBChB, MRCGP — founder of Little Ox, practising UK General Practitioner and Medical Director with over 26 years of clinical experience spanning acute and chronic disease management, preventative healthcare, and evidence-based wellness.