When it comes to living longer — and more importantly, living better — no single supplement or hack can do it all. That’s why Dr. Sandra Kaufmann, a physician, cell biologist, and longevity researcher, created The Kaufmann Protocol — a science-backed framework that helps people understand how aging works on a cellular level, and what we can do to slow it down while enhancing immune resilience.
Dr. Kaufmann breaks longevity science into seven key pillars of cellular aging, but when it comes to creating a basic and powerful immune and longevity protocol, she focuses on a handful of core supplements and lifestyle strategies that offer maximum results with minimal complexity.
Why Focus on Cellular Health?
Aging is not just about wrinkles or fatigue. It’s the result of accumulated cellular damage over time. Our immune system, which plays a central role in fighting infections, managing inflammation, and even cancer surveillance, declines as we age — a process called immunosenescence.
Dr. Kaufmann’s approach targets the root causes of this decline by focusing on how our mitochondria, DNA, protein structures, and immune pathways are affected by time — and how to protect and repair them.
Here’s the most important foundational protocol Dr. Kaufmann recommends for immune system support and longevity.
1. Spermidine – The Autophagy Activator
Spermidine is a naturally occurring compound that stimulates autophagy, the process by which your cells clean out damaged components. This is essential for both longevity and immune function.
By enhancing cellular renewal, spermidine helps reduce inflammation, support healthy T-cell function, and protect against age-related decline in immune surveillance.
✅ Dose: ~1 mg daily through food-based supplements
✅ Best taken with: Fasting or caloric restriction for synergy
2. Magnesium – The Universal Regulator
Magnesium is involved in over 800 enzymatic reactions in the body, including those that regulate the immune response, DNA repair, sleep, and stress resilience.
Low magnesium is linked to chronic inflammation, poor recovery, and weakened immunity. Dr. Kaufmann recommends it as a top foundational mineral, especially for women and those under stress.
✅ Best forms: Magnesium glycinate (for relaxation), threonate (for brain), malate (for energy)
3. Quercetin – The Immune-Modulating Flavonoid
Quercetin is a plant polyphenol with antiviral, anti-inflammatory, and senolytic properties — meaning it helps clear out dysfunctional senescent cells that damage tissues and increase immune burden.
It also acts as a zinc ionophore, helping zinc get into cells where it can interfere with viral replication.
✅ Dose: 250–500 mg daily
✅ Tip: Take with bromelain or vitamin C to enhance absorption
4. NAD+ Precursors – Cellular Energy and Repair
As we age, our levels of NAD+ — a molecule essential for cellular repair and immune cell energy — decline significantly. Supplementing with NR (nicotinamide riboside) or NMN (nicotinamide mononucleotide) supports DNA repair, boosts mitochondrial function, and enhances immune efficiency.
✅ Best for: Fatigue, immune resilience, and longevity
✅ Dr. Kaufmann’s tip: Pair with resveratrol or pterostilbene for synergy
5. Vitamin D – The Immune and Hormone Balancer
Dr. Kaufmann emphasizes Vitamin D as a non-negotiable immune regulator. It enhances pathogen-fighting peptides, balances inflammation, and plays a critical role in both innate and adaptive immunity.
Many people are deficient, especially during winter months or in northern climates.
✅ Target level: 40–60 ng/mL
✅ Suggested intake: 2,000–5,000 IU daily with fat-containing food
6. Lifestyle: Fasting, Sleep, Movement, and Stress Reduction
Beyond supplements, Dr. Kaufmann stresses that no protocol is complete without lifestyle changes:
• Fasting and time-restricted eating enhance autophagy and insulin sensitivity.
• Quality sleep supports immune repair and memory consolidation.
• Daily movement improves mitochondrial health and reduces inflammation.
• Stress management (meditation, breathwork, connection) reduces cortisol, which otherwise suppresses immune function.
Final Thoughts: Longevity Starts at the Cellular Level
Dr. Sandra Kaufmann’s protocol isn’t about magic pills — it’s about strategic, layered support that targets how we age from the inside out. By combining key supplements like spermidine, magnesium, NAD+ boosters, quercetin, and vitamin D with supportive lifestyle habits, you build a body that not only ages slower, but stays stronger, more energized, and more resilient.
In her words: “Longevity is not just about living longer, but about maintaining function and quality of life for as long as possible.”
