5-minute science-backed Longevity Powder recipe to boost healthspan. This anti-aging formula is made from ingredients that have been demonstrated to help slow the aging process and improve cholesterol levels. Meal prep this powder for a quick addition to any breakfast. Add it to overnight oats, soy yogurt, cashew yogurt, strawberry chia pudding, fruit bowls, blueberry smoothies, or almost anything.
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Feel free to add homemade protein powder for a protein boost. All the ingredients in this Longevity Powder are optional. Omit the wheat germ for gluten-free. See my Longevity Spice Mix with the top 8 anti-aging spices, designed for savory recipes.
This formulation consists of science-backed ingredients, including cocoa powder for heart health and wrinkles, wheat germ for anti-aging spermidine, gooseberry powder (amla) for its LDL-lowering benefits, barberries for its anti-aging autophagy benefits, cinnamon and cloves for antioxidants, and flaxseed meal for anticancer lignans.
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👩🏼🌾 Ingredients & Health Benefits
- Amla powder is proven to help lower LDL cholesterol.
- Barberries (optional) contain berberine, which helps boost the AMPK and autophagy anti-aging pathways.
- Wheat Germ is the most concentrated dietary source of spermidine, a compound that plays a key role in regulating cell growth and is a potent activator of autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
- Cloves have the most antioxidants of all the spices.
- Cinnamon is one of the cheapest common food sources of antioxidants.
- Cocoa powder - Regular cocoa flavanol consumption may have positive effects on facial wrinkles and elasticity.
- Flaxseed meal can reduce inflammation by lowering C-reactive protein and is rich in lignans, which may help fight cancer.
- Strawberry powder contains fisetin, which boosts anti-aging autophagy, helps reduce inflammation, and may help fight cancer.
- Green cardamom may support healthy aging by boosting sirtuin-1 levels, a protein linked to longevity. Sirtuin-1 levels naturally decrease with age, and this decline is often connected to age-related issues like frailty. By potentially enhancing sirtuin-1 levels, green cardamom could help mitigate these effects and promote healthier aging.
- Psyllium Husk is a soluble fiber that helps regulate digestion, ease constipation, improve stool consistency, and support gut health. It can also help lower LDL cholesterol and reduce blood-sugar spikes when taken with adequate water.
All longevity ingredients can be purchased below. See the recipe card for quantities.
🍓 Substitutions
- Strawberry powder- add freeze-dried strawberry powder for the anti-aging benefits of fisetin
- Barberries - use unsweetened dried cranberries instead
- Protein powder - Use a clean brand of store-bought protein powder for a protein boost. Or add my homemade protein powder.
- Wheat germ - omit for gluten-free
- Cocoa powder - use a reputable brand tested for flavanol content
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📖 How to Make Longevity Powder
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Purchase Longevity Powder ingredients and store them in dark airtight containers to keep them fresh. Label the containers for ease.
- Add the ingredients to your breakfast in the quantities listed in the recipe card below.
Or meal prep a batch for the week. The recipe card is for one serving, but you can prepare enough for several days.
✔️ Expert Tips
- Storage: Store Longevity Powder in airtight dark containers. Label the containers with the ingredient names and use-by dates.
- Amla powder is quite bitter, but the health benefits make it worth tolerating! Add more barberries to balance the bitter flavor.
- This recipe is flexible. Feel free to leave out certain ingredients, but try to stick to the recommended quantities for the best results.
- Wait until your oatmeal is at room temperature before adding Longevity Powder for maximum benefits.
- The recipe is for one serving. To make a 7-day supply, multiply the ingredients by seven. After mixing, measure the total amount in tablespoons and divide by seven to know how much to use daily. The exact amount will vary based on the ingredients you include.
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Nisha's Longevity Ingredients
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🙋🏽♀️ Recipe FAQs
Mushrooms are another good source of spermadine. Mushroom powder might be a good alternative to wheat germ for this anti-aging polyamine.
🫙 Related Recipes
👩🏽🍳 Made this recipe?
Let me know your thoughts on Longevity Powder by leaving a ⭐️ rating below or sharing it on Instagram.
Longevity Powder
Ingredients
- 1 tablespoon flaxseed meal
- 1 tablespoon wheat germ optional
- 2 teaspoons cocoa powder optional
- 2 teaspoons strawberry powder optional
- 2 teaspoons barberries or unsweetened cranberries
- ½ teaspoon cinnamon
- ½ teaspoon amla powder
- ¼ teaspoon ground cardamom (about 6 pods, ground)
- Pinch of ground cloves optional
- 1 tablespoon psyllium husk
- Protein powder to taste (optional)
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Instructions
- Transfer the ingredients to warm oatmeal, chia pudding, or overnight oats.
- Or meal prep a batch for the week. Store in a dark airtight container.
Notes
- Find the INGREDIENTS and containers here.
- Nutrition facts include all the ingredients except for protein powder. The one-ingredient store-bought protein powder I use is linked here.
- Storage: Label the containers with these ingredient names and use-by dates.
- Amla powder is quite bitter, but the health benefits make it worth it! Add more barberries to balance the bitter flavor.
- This recipe is flexible. Feel free to leave out certain ingredients.
- Wait until your oatmeal is at room temperature before adding Longevity Powder for maximum benefits.
- The recipe is for one serving. To make a 7-day supply, multiply the ingredients by seven. After mixing, measure out the total in tablespoons and divide by seven to know how much to use each day. The exact amount will vary based on the ingredients you include.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Dana H. says
I'm trying it in steamed almond milk - but since you recommend room temperature oatmeal with it - does heat break something down and I should avoid? Thanks!
Nisha Melvani, RDN says
It does reduce the flavanol content slightly if it is hot.
Alena says
Is there a mushroom powder that you suggest as a substitute for the Wheat Germ in this recipe?
Nisha Melvani, RDN says
This is the one recommended by Consumer Labs, but I have not tried it. https://amzn.to/4pz72v6
Andrea says
Hi Nisha just asking , do u know if I can get these ingredients at Healthy planet ?
I definitely need something . When I saw your longevity short where u said “ I knew I didn’t want to age like this “ thats exactly how I’m feeling . Pls advise . Im willing to take the first step by trying your longevity powder . Thankyou
Nisha Melvani, RDN says
Hi. I am not sure about Healthy Planet. I have not checked there.
Hanna says
I was having some trouble understanding the directions for measuring. If I make a week’s supply of the powder mix, would one tablespoon be the daily serving? I’m sorry, the math confuses me. Thanks in advance!
Nisha Melvani, RDN says
It depends on how many of the ingredients you include. You can email me for help.
Hanna says
I will, thank you!
Vickie says
Love having a list of beneficial ingredients to add to morning hot cereal bowls. I use all but the cocoa and strawberry powders. I get cocoa in my days pretty regularly. Amla was my latest addition. I don't notice bitterness, but I always add other fruit to my bowls, a little dried and fresh in season or frozen. Definitely recommend this recipe.
Nisha Melvani, RDN says
Thank you! I eat it daily. You get used the the bitterness:)
Sarah says
Do you grind the cardamom husks?
Nisha Melvani, RDN says
Yes. I grind whole husks.
Sarah says
When you say use ground cardamom- do you mean that you grind the husk along with the seeds? Thanks - loving all your recipes-
Nisha Melvani, RDN says
Yes, exactly. Thank you.
Marija Mia says
Thank you for great recipe, again 👌 with protein powder is another helpful ingrediant to enrich our meals 💪
Nisha Melvani, RDN says
So glad you enjoyed this powder. Thank you.
Nancy M Behan says
Thankyou & Good healthy eating 👋🙏💯
Nisha Melvani, RDN says
So glad you enjoyed it. Thank you.
Ingrid says
Muy bueno
Nisha Melvani, RDN says
Gracias!
Claudia says
I was able to get my hand on all of the ingredients (except the Tartary buckwheat). I've been adding it to my yogurt and I love it. The flavour of the spices, especially the green cardamom which I grinded myself (also very expensive but the small portion of the pods will last me a long time), is very strong but a beautiful scent and taste. Finally a powder I truly enjoy! Can't wait to start seeing benefits.
Nisha Melvani, RDN says
Awww I am so happy to hear you enjoy the flavor of the cardamom! I love it too! Thank you.
Jane says
Made this recipe without flaxseed, strawberry powder and amla. I was surprised at how I started to breathe more fully and easily. I even think I inhale more air with one breathe now, how is this even possible?
Nisha Melvani, RDN says
Honestly, I have seen huge health benefits form this powder. I am so glad you are enjoying it.