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
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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.
Corinne says
Hi,
Do you have another Barberry link that you recommend? The linked one on the recipe is unavailable.
Thanks!!
Nisha Melvani, RDN says
there are two. This one is available: https://amzn.to/4iAZ81j
Becca says
Love this!! This blend tastes great in my soy yogurt.
Nisha Melvani, RDN says
Great together!!! Thank you for giving this mix a try.
Abbie says
I'm excited to make this! It would be helpful if you were able to also provide the ingredients by weight so it would be easier to scale up to batch in advance.
Nisha Melvani, RDN says
Hi. Sorry-noted! I did give tips for scaling but it depends on how many of the ingredients you add.
John Allen says
Those barberries are expensive! I bought a cheaper brand on Amazon ($15 / 16 oz). It's sold by "American Best Food". This is MUCH cheaper than the USimplySeason brand you recommend ($16 for 4 oz currently on Amazon!). I have only bought the American Best Food barberries once, but to me they are soft and taste great. I have no idea of the source country of either of these brands however.
Nisha Melvani, RDN says
Good to know! Mine were cheaper until everyone started buying them:)
Hart says
Hi Nisha! What brand do you recommend for the Tartary Buckwheat Sprout Powder?
Nisha Melvani, RDN says
Hi. I included it here: https://amzn.to/4ePMubL
Hope this helps.
Gayathri Seenumani says
I read about higher lead and cadmium content in dark choclate. Are there any similarities using cacao powder? Thank you
Nisha Melvani, RDN says
The brand I suggest in the amazon storefront link and here https://cookingforpeanuts.com/links/ is tested for cadmium and lead. you can reach out to them for more details.
Lisa Wilcox says
What would I substitute for Strawberries? I'm allergic to them.
Nisha Melvani, RDN says
You can omit them. Or use freeze-dried raspberries and grind them to add a nice flavor.
Lisa says
Hi - I'm really interested in trying this, however, I don't regularly eat oatmeal or chia pudding. For breakfast I often have savory leftovers from the day before. Or sometimes a piece of toast and a protein smoothie. I don't love smoothies, but I make them with Kachava protein powder and matcha in the mornings because I know that protein bump is good for me. It doesn't seem like this powder will mix well with the matcha/vanilla flavor though? Do you have any other ideas of where/how to use this Longevity powder? Also, I'm curious if you have other recommendations for protein powder (if I'm not going to make from scratch). Thank you!
Nisha Melvani, RDN says
Hi. I have a homemade protein powder here: https://cookingforpeanuts.com/homemade-protein-powder/
The longevity powder is also good with yogurt. I imagine it would work in a glightg green smoothie too.
Clarissa says
Okay to use freez dried strawberries until I receive powder, please?
Nisha Melvani, RDN says
Yes! Grind them.
ShH says
Hi Nisha! I especially love your longevity recipes! I’m wondering if the cocoa is a heat sensitive ingredient? Thanks ShH
Nisha Melvani, RDN says
Hi! I tend to avoid heating it for maximum flavanols.
LJ says
Cant wait to try this. I find AMLA quite lemony rather than bitter and it is a staple in my greens porgies and complements kale quite well also. Kale is a strong green which for my taste requires 🍋 lemon, cinnamon or pineapple to override its strong flavor.
Nisha Melvani, RDN says
The amla is somewhat disguised here. You should be okay with it like this.
Kerri says
Do you rinse the barberries like the package says? Seems kind of useless?
Nisha Melvani, RDN says
I typically do not. It's quick to do though.
Priscila says
I am surprisingly ok with the AMLA power, thought it would be really bitter but was fine with the strawberry powder and barberries (I did not add neither the protein nor the cocoa powder though).
I have a question that I was hoping you can help with: you mentioned waiting for the oatmeal or chia pudding to come to room temp before adding the powder for max benefits. I like taking mine cold from the fridge so wondering if that is because heat damages the structures (in which case I am fine) or if the cold reduces absorption.
Would you mind letting me know?
Nisha Melvani, RDN says
Cold is fine. Some nutrients are heat sensitive.
Stephanie says
Ive been disappointed by amla. Ive been taking 5g daily for its cholesterol lowering properties but havent seen any changes. Im on to moringa and dried mango now always hopeful!
Nisha Melvani, RDN says
I have found amla to be helpful but we all respond differently to various foods. I use the dried powder.
Tas says
Got everything but the wheat germ! Excited to try this! Before I do, I wanted to ask what your opinion is on adding Lion's mane powder to the mix for neurological support? I have the Terrasoul brand.
Nisha Melvani, RDN says
Hi. I have not done enough research into this product to form an opinion. I would check on Consumer Labs for product safety first.
Art says
I use Amchur powder (dry mango powder) in cooking. Is that similar to Amla powder with the health benefits?
Nisha Melvani, RDN says
Hi. Amla powder is dried gooseberry. Mango is good for longevity as long as it does not have salt. However, I would also invest in amla!
Angie Spencer says
Hi - when you advance prep several servings of this recipe, it appears it’s all in powder form. Are you grinding the bayberries down to get them
Into powder form, or are those always added whole?
Nisha Melvani, RDN says
No you probably just can't see them clearly. They are whole.
Meg Frank says
Lovely i can’t wait to make up a batch
Thank u
Meg
Ps I’m going to start googling amla
Nisha Melvani, RDN says
Yayy it's the best. Enjoy.
Endless Trails says
Thanks for sharing. I’m looking forward to putting this together. The recipe says it’s x1. Does this mean I would need to consume that amount per day for the benefits or would a teaspoon or two a day suffice?
Nisha Melvani, RDN says
Hi. Any amount is beneficial, but yes, try to stick to the recommended quantities for the best results.
Stacey says
Hi there. I saw your IG post about this mixture and came to check it out. I'm very intrigued by this, especially the Amla powder, which I hadn't heard about previously. When you batch prep this mixture, how much would you recommend consuming each day...about 3 Tbsp? Also, what are your thoughts on subbing out the wheat germ with chia seeds? Thank you so much!
Nisha Melvani, RDN says
Hi. The 1 serving is for 1 day. So if you want to make it for 7 days, I would measure out what 1 batch comes to in tablespoons and use that amount daily. Then make it times seven. (It will depend on how many of the ingredients you add.)
Nicole R says
Hi Nisha, these are all things I add to my oatmeal, except the cocoa. I never thought to make up a larger batch of them all blended together. Would there be any downside to grinding the barberries into a rough sort of powder? Usually I cook them with the oatmeal to soften / hydrate them a bit, so I could always keep those separate.
Nisha Melvani, RDN says
Hi. I would prefer you leave them whole as the finer they are, the more quickly they get absorbed. Better for blood sugar I would imagine.
Maria Graceffo says
This inspires me to add to my own blend. I use turmeric, cacao, black pepper and cinnamon in practically everything. I try to keep it all organic, Ceylon cinnamon and all. With smoothies I’ll include ground chia seeds. I’ve always had my flax in the oil form - love it on yogurt (vegetarian not vegan here…) Thanks for the ideas — good job with your website and channel!
Nisha Melvani, RDN says
Turmeric and black pepper are in my lunch spice mix! Great additions for sure! Thanks for sharing.
Jess says
Is this safe for pregnancy?
Nisha Melvani, RDN says
If you use reliable brands such as the ones I list in my recommended brands, then this combination appears safe for pregnancy when used in the suggested quantities. However, always consult with a healthcare provider or dietitian familiar with your pregnancy for personalized advice. Barberries have medicinal properties so do not overdo these.
jessica says
Thanks!
If substituting cranberries for barberries should we use dried or fresh?
Nisha Melvani, RDN says
Dried unsweetened.