David Sinclair's Daily Resveratrol Dosage
David Sinclair, Ph.D., a Harvard professor and prominent longevity researcher, is well-known for his personal anti-aging routine, which he has discussed extensively in interviews and his book, Lifespan: Why We Age—and Why We Don't Have To. A core component of this regimen is resveratrol. He has stated that he takes 1 gram (1,000 mg) of resveratrol every morning.
The Science Behind the High-Dose Resveratrol
Sinclair's reasoning for this dosage is rooted in his research, which suggests that resveratrol can activate sirtuins, a family of proteins that regulate cellular health and are linked to longevity. Sirtuins are also influenced by calorie restriction, a lifestyle change shown to extend lifespan in various organisms. By taking a concentrated dose, Sinclair aims to mimic and enhance this effect. The potential benefits attributed to resveratrol in preclinical studies include:
- Activation of Sirtuins: Especially SIRT1, which is crucial for DNA repair and metabolic regulation.
- Antioxidant Effects: Counteracting oxidative stress, a primary contributor to the aging process.
- Anti-Inflammatory Properties: Inhibiting 'inflammaging,' the chronic low-grade inflammation that drives many age-related diseases.
- Improved Mitochondrial Function: Enhancing the function of the cell's energy powerhouses.
Why Absorption is Key for Resveratrol
One of the biggest challenges with resveratrol is its poor bioavailability, meaning the body doesn't absorb it well on its own. Sinclair addresses this by taking his daily dose with a fat source, like coconut yogurt or olive oil, which significantly improves absorption. The powdered trans-resveratrol form is often preferred for quality control.
The Resveratrol and NMN Connection
For maximum effect, Sinclair pairs his resveratrol with Nicotinamide Mononucleotide (NMN), another central part of his protocol. This combination is based on the scientific theory that they work synergistically. NMN boosts the levels of NAD+ (nicotinamide adenine dinucleotide), a coenzyme that is crucial for sirtuins to function correctly. By increasing both the activator (resveratrol) and the fuel (NAD+ from NMN), Sinclair aims to maximize the activation of these longevity pathways.
A Comparison of Resveratrol and Pterostilbene
While resveratrol is widely used, some experts, including figures in the longevity community, have suggested alternatives like pterostilbene. Pterostilbene is structurally similar to resveratrol but may offer better absorption and bioavailability.
| Feature | Resveratrol | Pterostilbene |
|---|---|---|
| Bioavailability | Low; requires fat for absorption | Higher; more easily absorbed by the body |
| Sirtuin Activation | Activates SIRT1; requires NAD+ fuel | Also activates sirtuins; may be a stronger activator in some studies |
| Anti-Inflammatory | Strong antioxidant effects; anti-inflammatory properties | Exhibits anti-inflammatory effects |
| DNA Repair | Aids in DNA repair mechanisms via sirtuins | Also shown to support DNA repair |
| Cost | Generally more affordable and widely available | Can be more expensive, less widely known |
| Longevity Research | Extensive history, though some results are mixed | Newer research, but some suggests better efficacy |
Broader Context and Lifestyle Factors
It is important to remember that resveratrol is just one part of a comprehensive anti-aging strategy for Sinclair. He emphasizes that supplements are not a cure-all and should be combined with a healthy lifestyle. His regimen also includes:
- Intermittent Fasting: Eating within a compressed time window, often skipping breakfast, to trigger autophagy and metabolic benefits.
- Exercise: Combining strength training, cardio, and high-intensity interval training (HIIT) to promote muscle health and blood flow.
- Dietary Choices: Following a plant-based diet and avoiding sugar, refined carbohydrates, and dairy.
- Cold Exposure: Incorporating cold showers or other forms of cold therapy.
- Biomarker Tracking: Regularly testing his blood and using continuous glucose monitors to track his health data.
Conclusion
David Sinclair's consistent daily intake of 1 gram of resveratrol is a cornerstone of his personal longevity regimen, grounded in the theory of sirtuin activation. While his specific high-dose approach has sparked both interest and controversy within the scientific community due to mixed human study results, his methods underscore the importance of optimizing absorption with fat and combining interventions for maximum effect. As research continues to evolve, individuals interested in such protocols should consult with a healthcare professional to determine if a similar regimen is appropriate for their own health and wellness goals. Ultimately, resveratrol, when considered alongside a broader healthy lifestyle, remains a focal point in the ongoing scientific exploration of aging.
