Which supplements does David Sinclair take daily for longevity?

As an expert in aging and longevity, Dr. Sinclair employs a meticulously chosen array of longevity supplements, each backed by compelling research aimed at decelerating the aging process. 

In this article, you will uncover which supplements Dr. Sinclair incorporates daily and explore the scientific rationale behind each, equipping you with the knowledge to consider whether similar strategies might benefit your health and longevity.

About Dr. David Sinclair

Dr. David Sinclair, Professor of Genetics at Harvard Medical School, has pioneered significant breakthroughs in aging and longevity science

Renowned for his focus on genetic pathways influencing aging and how to modify them to extend lifespan, Sinclair’s research has birthed innovative approaches that could delay aging and alleviate age-associated diseases [1]. 

His lab’s work has led to understanding sirtuins—proteins that play key roles in longevity—and their activation by molecules like resveratrol, a compound found in red wine.

Sinclair believes in the potential to extend human lifespan significantly through biological intervention. 

He argues that aging should not just be seen as a natural result of time passing but as a condition that can be addressed and controlled with precise scientific intervention [2].

His philosophy crystallizes around the idea that, with the right application of science and technology, living to 150 years might soon become a feasible goal. 

Sinclair’s supplement regimen, which he adjusts as emerging research dictates, is a testament to his scientific beliefs and a real-life application of his findings. 

This proactive approach underscores his commitment to translating research into practical strategies that can improve human health and longevity, inspiring many to consider how advances in science might directly enhance their lives.

What supplements does Dr. Sinclair take to promote longevity?

Dr. David Sinclair meticulously incorporates a series of supplements into his daily routine, each selected for its potential anti-aging properties. 

His approach to supplementation is systematic, integrating each component based on emerging scientific evidence and personal health monitoring. Here’s a breakdown of the key supplements that feature in his daily regimen [3]:

Fisetin500 mg dailySenolytic, reduces senescent cells, anti-inflammatory
Lipoic acid300 mg dailyAntioxidant, supports energy metabolism
Fish Oil (EPA/DHA)Dosage not specifiedSupports brain health, reduces inflammation
L-Taurine2 g dailyEnhances cardiovascular health, mitochondrial function
Nicotinamide Mononucleotide (NMN)1 g dailyBoosts NAD+ levels, supports energy production, DNA repair
Resveratrol1 g dailyActivates sirtuin proteins, supports longevity
Spermidine1-2 g dailyPromotes autophagy, potentially increases lifespan
Vitamin D34,000 to 5,000 IU dailySupports bone health, immune function
Vitamin K2180-360 mcg dailySupports bone density, cardiovascular health
Trimethylglycine (TMG)500-1,000 mg dailySupports methylation processes for DNA health and repair
Low-dose aspirin83 mg dailyAnti-inflammatory, may reduce cancer risk
Metformin1 g dailyImproves insulin sensitivity, may mimic benefits of fasting
RapamycinDose not specified, occasionalInhibits mTOR pathway, may increase lifespan

Sinclair typically takes these supplements in the morning, often mixed with yogurt to enhance their absorption. This regimented integration reflects his dedication to personal health maintenance and the practical application of his anti-aging research.

How has Dr. Sinclair updated his supplement regimen for 2024?

Quercetin had been part of Sinclair’s arsenal due to its anti-inflammatory properties and benefits to cardiovascular health. 

However, recent insights suggest that the benefits of quercetin can often be adequately obtained through diet alone, particularly for those under 60. 

Moreover, excessive supplementation might inhibit essential cellular mechanisms, such as NRF-2, a crucial protein for the antioxidant response, and sirtuin 6, vital for DNA repair and metabolic health.

These concerns were highlighted at a 2023 research summit where Sinclair notably did not mention quercetin, sparking discussions about its omission. 

Rimon Lumon, a metabolic researcher, suggested in a review of over 250 studies that the optimal intake of quercetin is achievable through dietary sources. Excessive intake could potentially suppress critical longevity-associated proteins and reduce glutathione levels, a key antioxidant [3].

Sinclair’s decision to exclude quercetin underscores his commitment to a regimen optimized for maximum benefit and minimal risk, reflecting his proactive approach to personal health management. 

He continues to take 500 mg of fisetin daily, emphasizing its proven benefits in preclinical studies, such as extending lifespan and improving cellular function, while remaining open to reintroducing or adjusting his supplements based on emerging scientific evidence.

What are the risks of following Dr. Sinclair's supplement regimen?

What are the risks of following Dr. Sinclair’s supplement regimen?

While Dr. David Sinclair’s supplement regimen is grounded in extensive research and personal testing, individuals must consider the potential risks and critiques associated with such protocols. 

Each supplement carries its own set of potential side effects. For instance, high doses of fisetin, although beneficial in removing senescent cells, might interact with certain medications. 

Similarly, the use of metformin, primarily a diabetes medication, can lead to gastrointestinal disturbances and should not be used without medical supervision.

Moreover, supplements like NMN and resveratrol, despite their promising anti-aging effects, still require more extensive clinical trials to understand their long-term impacts on human health fully. 

It’s also important to consider that rapamycin’s inhibitory effects on the mTOR pathway, while beneficial in some aging contexts, might suppress necessary immune functions if not carefully monitored [4].

It’s essential to emphasize that Sinclair’s regimen is highly personalized and tailored to his unique genetic makeup, health status, and ongoing research findings. 

His approach is not a one-size-fits-all solution; it is an example of how scientific research might be applied to guide personal health decisions. 

If you’re interested in adopting any part of Sinclair’s regimen, consult your doctor, who can tailor advice to your health needs and consider your medical history to mitigate risks effectively. 

How could Dr. Sinclair’s experiments shape the future of longevity research?

Dr. David Sinclair’s experiments with supplements have a profound potential to influence the broader field of aging research and captivate public interest. 

His hands-on approach tests the theoretical outcomes in a real-world setting and provides a dynamic blueprint that other researchers can refine and expand upon. 

His regimen acts as a live case study, bringing the abstract aspects of genetic research into the tangible realm of daily health practices.

Looking ahead, emerging trends in longevity research may focus more on integrating genetic and epigenetic knowledge with personal health optimization. 

This could lead to more customized anti-aging protocols, where supplements and medications are tailored to individual genetic profiles to maximize healthspan and reduce side effects. 

Furthermore, the growing interest in compounds like NMN and spermidine may accelerate regulatory approval and clinical adoption if ongoing research continues to validate their benefits.

As public fascination with extending lifespan increases, so will investment in longevity startups and funding for anti-aging research. This could potentially lead to breakthroughs in understanding, managing, and possibly even reversing the aging process.

Closing thoughts

Dr. David Sinclair’s personal supplement regimen offers a fascinating glimpse into the potential future of longevity science. 

By applying rigorous scientific methods to his daily life, Sinclair not only furthers his own health objectives but also contributes to a broader understanding of aging. 

For those intrigued by his approach, it is crucial to consult healthcare professionals before embarking on similar supplement protocols. 

As research evolves, the possibilities for enhancing human healthspan continue to expand, promising a new era where aging might one day be a treatable condition.


Why does David Sinclair take NMN instead of NR?

David Sinclair prefers NMN over NR because NMN is a direct precursor to NAD+, essential for cellular energy and repair, and is believed to be more effective than NR.

Is Sinclair taking NMN or NAD?

David Sinclair takes NMN (nicotinamide mononucleotide) because it is a precursor that efficiently converts to NAD+ in the body, enhancing its biological availability and effectiveness.

Does David Sinclair take resveratrol every day?

Yes, David Sinclair takes resveratrol every day, consuming 1 gram each morning mixed with yogurt to enhance absorption and activate longevity-related sirtuin proteins.

What foods does David Sinclair recommend?

David Sinclair recommends consuming foods rich in NMN and resveratrol, such as broccoli, cabbage, cucumbers, avocados, and grapes, to support cellular health and longevity.

[1] https://edition.cnn.com/2022/06/02/health/reverse-aging-life-itself-scn-wellness/index.html
[2] https://www.levelshealth.com/blog/dr-david-sinclair-on-eliminating-aging-as-a-disease-in-the-near-future
[3] https://www.nad.com/news/david-sinclairs-2024-anti-aging-supplement-protocol
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6814615/ 

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.